Mar 9 2012

Booty Call – 300 Rep Challenge Workout

Hi BodyRockers,

This is a resistance time challenge so hit start on your interval timer! This is the first weighted rep challenge. Resistance training in combination with the HIIT principle will help you get lean and achieve amazing results. Resistance training has many benefit’s and will help you get stronger, fitter, faster and more agile. This type of training is also a turbo boost for reducing body fat and toning and sculpting your whole body.  It’s our secret BodyRock weapon for blasting fat.

Move through this circuit 10 times at your max effort and you are done – or should I say wiped out? Please take the time to watch the video .  A quick word to beginners out there… this workout might look intimidating, but we have taken the time to explain each exercise in the tutorial and offer you newbie BodyRockers easier variations. We also encourage you to play with the number of reps. Why not try just 1-2 rounds if you are a total beginner? We are training here for a life well lived and the important thing is taking that first step towards your goals.

If you are new to BodyRocking you may need to get over the fear that resistance training will somehow make you look like a female BodyBuilder. The type of training that we do with our Pink Sandbags is for fat loss, toning, and creating long lean muscles. It will not bulk you out – it is specifically designed to boost your metabolism and keep it running on a much higher gear for hours after you finish BodyRocking.

Ps, Make sure you catch the end of todays workout ;))

Make sure and share your times in the comments below!

Set your BodyRocker Interval Timer as a stop watch. This workout is done in a Pyramid style for a total of 300 Reps!!  Your first time through the workout you do each exercise for 10 reps. The next round you do each exercise for 9 reps each and so on until you work it down to 1 rep for the final round.

300 Rep Challenge Workout:

1) Alternating hand sand bag swing using the Pink Sandbag

2) Shovel left using the Pink Sandbag

3) Shovel right using the Pink Sandbag

4) Clean and Press Left using the Pink Sandbag

5) Clean and Press Right using the Pink Sandbag

Ab Bonus:

Ab Routine using your interval timer to 10/50 and use your BodyRock Equalizer.

1) Reptile PushUp using the BodyRock Equalizer

2) Mountain Climbers using the BodyRock Equalizer

3) Star Push Ups using the BodyRock Equalizer

Make sure that you record your time and post it in the comments below or on our Facebook page here. We want you guys to think of as not just fellow BodyRockers, but also as friends. If you have any questions or need some help or even just a word of encouragement you can reach us on our facebook pages. Please don’t hesitate for 1 second to reach out to us – the reward for us is connecting with our fellow BodyRockers and helping out :)

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

    I didn’t want to look at my old scores for this workout, so completed the workout and just looked back now… VERY pleased!! I checked my time during the workout and saw 20 mins and was slightly bummed, thinking I wasn’t going to beat my old score… But I shaved off 4 minutes! Woohooo!!!
    Used 14kg KettleBell for whole workout.
    Old Time – 30:37 — New Time – 26:01
    Oh yes! :D
    Then also improved on the abs bonus! Bonus or what? ;) (Old scores after in brackets)
    -Reptile Pushups – 14 (14)
    -Mountain Climbers – 91 (79)
    -Star Pushups – 12 (6–star plank jumps, couldn’t manage pushups last time!)

    Thank you very much Sean! And also, keep shaving that brow every day… haha… But maybe, let the chest hair grow some?? And don’t shave your legs OR your arms. :P 
    x

  • Anonymous

    thanks ricardo
    glad you’re a part of our community! I’m personally not part of the others as I don’t have accounts there. I also find facebook very confusing since they changed to timeline, plus you can’t access the comments and other stuff anymore. but I don’t belong so, oh well. but I do love working out! have a good one!

  • Anonymous

    hi francescamattino

    I believe a jump squat is narrower, plie jump squats are with legs wider than shoulder width apart.  also called sumo jump squats

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

    Ha ha!  Sure thing.  I have a Google doc and I put the most recent workout at the top.  I DO have a book, but usually as I cool down I write my comments and scores down here in the comments, and then copy that to my BodyRock Videos google doc.  Each entry looks like this: 

    Date
    Title of workout with link to the workout
    Equipment needed
    ST (strength training rating 1-5): X
    C (cardio rating): X
    FF (fun factor rating): X
    *Here I write my opinion.  Actually this is usually just my comments from the comments section.  It helps to just keep it easy.

    Scores.

    This is what my entry for today looked like, minus the deets (just cuz it’s long, and I wrote it on this workout):

    3/14/12
    The Ultimate Bodyweight Workout + Bonus Abs, Core and Butt Sculpt Cool Down
    Chair and medicine cabinet. 2 10lb dumbbells.  Balance Ball.
    ST: 4.5
    C: 5
    FF: 4.5
    *This was a FABULOUS workout.   (Etc. Etc. won’t bore you with reposting this)

    (scores)

    If you post scores anyway, you can just copy and paste!  

    Hope that helps! :)  Happy BodyRocking!

  • ulla

     Hi Amy,
    Most of us have some kind of journal where we just write down the number of reps we’ve managed in any given interval, together with the date and the name of the workout to allow for easier tracking. For workouts like these, you just note the time it takes you to complete it.
    Others use Excel spreadsheets, wikis, or any other means they are comfortable with. I’m afraid there is no standard approach, you’ll just have to find a way that works for you.
    Welcome, and have fun and good progress working out with us!
    Ulla

  • Anonymous

    Hi Brenda
    I will add you to my well wishing burpees I do at the end of my workout.  Hope news in Van. is as good as possible.

  • http://twitter.com/lucky13jewels Jewels Foster

    Becareful with this one guys.  I wreaked my back doing the shovel :'( proper form is a must! I’ll make sure to maintain my core next time.  Now I understand what that means.  I’m taking two days off and hopefully I can jump back into it.

  • Anonymous

    I just killed it! And it feels great! My time is 20:22. But it was hard… To tell the truth I had to change abs challenge, because of my knees problems, but instead of that I did 6 rounds of yesterdays abs bonus. :) 

  • MariaBjørgJepsen

    08:40 with 15 kilos. For the Single Arm Clean & Press I did Squats with Shoulder Press instead (doubled the reps, counted down from 20-2 reps). I could only do very few of the single arm clean & press with 15 kilos – a little too much weight :) 
    Love, Maria.

    • MariaBjørgJepsen

      And my early morning workout was the great “Silent Killer”. It always brings a nice sweat ;)

      • MariaBjørgJepsen

        Plus 10 minutes of: High Knees, Jump Squats, Jump Lunges, Pedulums, Plié Jump Squats, High Knees, Mountain Runners and more High Knees :)

  • Anonymous

    hey Ricardo!  don’t know if you noticed but there is a big community here ready to help as well!  only difference is we have to find you, and we are almost exclusively on our own as Freddy (extremely rarely lately) and I think Sean and Lisa Marie have never answered here. :(  we can only hope that one day  they will. 

    I’m going to try not to read anything into your last line because I’m sure you are not meaning what my first impression of it was!  lol  you seem like a nice guy and are very enthusiastic!  and I loved your video!  oh and your “babe” picture!  glad to see you post here too!

    I see you “liked” my workout, did you do it?

  • Gerri Lee Schafer

    I’ve got this one down for the morning….http://www.bodyrock.tv/2010/04/01/abs-assassin-workout/

  • Lila Alejandra ♥

    Lol I totally fell for it hahahaha

     grrrr Sean :)

  • Anonymous

    Hey!

    today did Maria’s “Hot Quiet Stranger”  today.  Sorry maria I cut the reps in half!  ha ha!  have to work early shift this week, lack of sleep, and extra work wiping out my energy!  but I did it anyway!  those sliding things are hard!  my time for 1/2 reps was 25min 5 sec.  followed with 1/2 of my M.A.M, only 100reps today, sorry yboog!  I’ll make it up later!  lol
    knee ins on swiss ball 25 reps
    plank to dolphin 25 reps
    froggy crunch (or butterfly) 25 reps
    rocket get ups 25 reps
    total for march = 1700 reps

    and a totally struggling burpee for Erin!

    & darn it, it’s snowing again!

    • MariaBjørgJepsen

      No need to be sorry – I am so happy you tried it and hope you liked it, sweety :) 
      <3 Maria

      • Anonymous

        It was hard! lol Even if I was feeling energetic, not sure I would have got through it! the 100 reps on the ab stuff would have done me in, I barely got through 50 reps! ha ha!

        • MariaBjørgJepsen

          I felt it hard myself, when I decided to do the full workout again later THAT day, haha :) Sore abs!!!

          • Anonymous

            It hurt to do the chest lift as my abs had tightened up and then had to stretch them! ha ha! my abs still hurt a little today!

  • Anonymous

    Hey!

    today did Maria’s “Hot Quiet Stranger”  today.  Sorry maria I cut the reps in half!  ha ha!  have to work early shift this week, lack of sleep, and extra work wiping out my energy!  but I did it anyway!  those sliding things are hard!  my time for 1/2 reps was 25min 5 sec.  followed with 1/2 of my M.A.M, only 100reps today, sorry yboog!  I’ll make it up later!  lol
    knee ins on swiss ball 25 reps
    plank to dolphin 25 reps
    froggy crunch (or butterfly) 25 reps
    rocket get ups 25 reps
    total for march = 1700 reps

    and a totally struggling burpee for Erin!

    & darn it, it’s snowing again!

  • Mdeskwon

    Laser hair removal for the “unibrow”.  Don’t just go to the cheapest place – check their credentials (a real Dermatology or Plastic Surgery office will cost more) and if they have any past &/or pending law suits against them.  Depending on your skin type, an average of 6 sessions spread out throughout the course of a year or more should give you some excellent clearance.  We use the “LightSheer” for laser hair removal.

  • Mary Lou

    23:32 with a 15lb dumbbell, just couldn’t manage the 20 lb bag without sway.

  • Mmghia

    It’s so awesome beating your old time!! GREAT JOB. Love the meal plan too! You’ll insipre me to eat better had a tuna melt w mayo. not a great choice but it was yummy. Keep up the good work! Michelle

  • Mmghia

    The BR team usually posts their workouts very late at night usually after midnight (east coast time usa) I normally have a workout for mon already choosen since I know one will not be posted til mon night.  Today I did Zwow #8 on Zuzana Light’s facebook. I think it’s best and easiest if you workout a day or two behind that way you always have a ready workout.   The older routines(litealloy.com) are great and there are a whole bunch of them also some of the bodyrocker like Maria, Gerri Lee, Tee, and Isadora post their own workouts and they are very challenging.  So have fun and welcome to bodyrock!!

  • Anonymous

    Today I did one of the oder workouts – Right There. It killed my legs, they are sooo tired now!!! :) I love that one, plus yesterday I did also older one – Butt Buster, so my legs are pretty much dead now! :) I bet I’m yet to feel that.. :D
    I pushed myself real hard on this one and I nailed my old scores! Here are my new ones:

    Part 1
    Jump Squat & Push Up/Knee Tuck Combo – 18 sets + 4 squats

    Part 2
    1. Lunge Pulse & Side Kick Left Leg (LOVE these!) 12, 11, 10, 12, 10, 11
    2. -II- Right Leg 11, 11, 11, 11, 11, 10
    3. Diagonal Dead Lift (10kg DB) 11, 12, 12, 13, 13, 12

    Can’t wait to see tomorrow what you have planned for this week! ;)

  • BodyRocker_Bonnie

    have fun, Kate!

  • Barbness

    The first time I did this was Feb. 8th. I was able to do the first half with 15lbs then I had to switch to 10lbs for the remainder and I completed it in 21:21.

    Today I was able to do it all with 17.5lbs in 18:25. :-D

    Ab Bonus (on Feb 8) today
    (14) 20
    (65) 90
    (47) 54

    Thanks for all you guys do! BodyRocker 4Life!!!

  • Anonymous

    wow! At rep 5 I was dying! Thanks for starting my Monday off right! Gasp! Yay! Gasp!

  • http://www.facebook.com/profile.php?id=205700321 Tarah Schmidt

    I like a guy that’s hairy.  Prickly shaven guys aren’t for me, sorry Sean!

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

    yeah, 275 (actually counted twice lol)

    ps i don’t like the shovel ex either

  • Chris Lee

    finished in 22:13.  my old score was 24:55, so not bad

    abs bonus (using med ball):
    reptile pushup 29
    mtn climber 63
    star pushup 28

    MAM afterburn:
    5 sets of the following
    10x plank row pushup (23.5# db)
    20x sledgehammer ATW
    10x roll back/leg lift/jump up burpee thingy
    10x ea side sledgehammer lateral bend

  • Fittnessfreaks

    Is this 300 rep session a warm up? No offence but it is a beginner challenge right?

    • myname

      I would say you can use it as whatever you like! If it’s not challenging for you, just do another one or simply make a “faaar more than 300″ reps-” challenge out of it. And no, I don’t think that only beginners sweat after this one ;)

  • B-Rad

    Question: What do people put in their sandbags? I have dumbells and plates, but they make the bag quite floppy because they don’t have much volume. I would be interested to hear what people use. I’m thinking along the lines of cat litter (clean of course!), bird seed, rice. Something with a fair bit of volume. Let me know!

    • http://www.facebook.com/profile.php?id=205700321 Tarah Schmidt

      If you bought the ultimate sandbag from the link that bodyrock provides, the sand bag should come with liners or bags that can be filled with sand.  I personally don’t want the messiness of sand so I use rice.  It is also easier to obtain (in my opinion) I just go to the super market and pick up 5 lb bags of rice.  Hope that helps :)

  • B-Rad

    My time 22:18 with a 25lb dumbell for the rep challenge.
    16/74/10 for the abs bonus which felt more like a chest bonus!
    Thanks for another great workout!

  • Vivi

    Today I redid an old one with Kyla : It will rain sweat 1000reps http://www.bodyrock.tv/2011/11/28/it-will-rain-sweat-1000-rep-workout/
    and beat my score of 4 min !! new score 20.25 min.

    And after I did Maria’s workout (silent workout I believe…I forgot to write the title on my log :p),

    2 rounds : 20 PU elevated/30 frog/50 diagonal abs/30 chest & leg lift/30 L lunge/30 R lunges/20 diamon PU/30 frog/30 reptile plank/20 dips/50 plank jack/50 running abs
    My time is 13.17 min . These 20 regular dips are so killer !!!! but great ONE !! <3

    Now shower !!!!!

    • Vivi

      I didn’t find the title of this one Maria in your last comments…you talked too much here!! Too much comments to read ! lol !

      • MariaBjørgJepsen

        I believe I called it “Sleeping Beauty”, haha :) And I have another longer workout called “Hot Quiet Stranger”, which is pretty hard.

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

    3/12/2012
    Today I wanted a long workout, so I started with “Gaga For Pokerface”, then completed this rep challenge.

    After the 6 rep round, I condensed the last 5 rounds into one 15-rep round.  I finished in 16:00 even. I used a 15# kettleball for the swings, a 10# dumbbell for the woodchops, & a 10# kb for the 1-arm clean/press.

    Followed that
    5 ninja jump tuck burpees
    4 sets of 5 seated pull ups/5 knee tucks
    20 reverse push ups
    10 core splits
    & this ab bonus: 3 min 10/50 sec
    1-leg bridge leg lift LT 25 RT 23
    santana-zuzana pushups 9

    + 12 min 10/20 skipping.

    I made a tasty quick bread this morning: Tangerine Bread with Cranberries & Pecans http://moveeatlivewell.blogspot.com/2012/03/tangerine-bread-with-cranberries-pecans.html

  • Gerri Lee Schafer

    Happy Sunday all. 

    I did ZWOW # 8 this morning.  Got a late start, had company last night.  Lasagna and lots of wine, have to admit at least a bottle and a half was consumed by me    :-)  I didn’t get the flow going right until the last 2 rounds on this one, but still made pretty good time.  11:21

    followed with MAM core plus some high knees

    50 HK – 25 weighted plank rows
    50 HK – 25 weighted plank rows
    50 HK – 25 left leg cross knee drives
    50 HK – 25 right leg    ”      ”
    50 HK – 25 SB swings 32.5 lb
    50 HK – 25 SB swings
    50 HK – 25 SB side bends left
    50 HK – 25 SB side bends right

  • Cindy

    I did it at the gym today.
    First, I did Z#8 for 16 minutes and Booty Call Workout took me 23 minutes so I changed the one hand clean and press for shouldering sandbag squat (16 pounds).
    AB Bonus
    1 MT Climbers 85 rep
    2 Plank Jacks 35 rep
    3 Sandbag High Pull 20 rep
    4 Walk Outs 6 rep (felt in my abs)
    Last, I did 2 HEALING Burpees for Erin.
    Thanks !

  • BodyRocker_Bonnie

    I always enjoy treating Sunday as a freestyle day to do my own thing since its my last workout of the week. Here’s what shook out today:

    SUNDAY LITTLE MEAN MIXER (4 rounds)

    Core Burn – 10 Ugi Plank Jump & Front Ball Swing (jump back into plank, hop forward into crouch, stand and straight-arm swing ball out to chest level.  That’s one rep)  Moving into the next exercise, don’t lower the ball.  Bring it to an extended position above head to start.

    Shoulder Burn – 10 Ugi Squat & Press & Two Sumo Knees (With ball above head, squat down bringing ball to chest level and then power up and extend ball over head. Then do two sumo knees, bringing the ball down in a side press with elbow to knee & back over head.  That’s one rep)

    Butt Burn – 10 Ugi Forward/Backward Lunge & Deadlift (shoulder the ball, and in a fluid motion lunge forward, then backward, and then do a deadlift lifting your lunge leg behind you and lower ball to the ground in a controlled movement. That’s one rep – do 5 reps/leg)

    Abs Burn – 10 Ugi Single Toe Touch & V-Through (lay down with ball extended above head, then lift and to two alternating toe touches and one V-through – “throwing” motion through legs and back to start.  That’s one rep.)

    This could be done with a heavier weight like a sandbag or turned into an interval workout (16 rounds, 10×50).  But as a time challenge it was fun, I got some Ugi-time and it was low-impact, and I like to give my knees a break whenever I can.  It took me 18:35.

    Followed with March Abs Madness fun challenge…week 2, Upper Abs.  Two rounds of 50 basic crunches and a 50 second elevated plank hold with forearms on swiss ball.  (200 reps)

    Weighted Bonus:  2 rounds:
    12reps 15lb kettle bell side bends (12 left / 12 right)
    12 reps 8lb handweights overhead press
    12 reps 8lb handweights bent over row
    12 reps 8lb (using one weight) woodchoppers (12 left / 12 right)
    12 reps 8lb handweights tricep kickbacks

    Everyone have a great day!

  • ZoeRocker

    Very funny Sean. It was obvious that you unibrow wasn’t natural but I think threading it would be your best solution. 

  • BodyRocker_Bonnie

    I did ZWOW #8 this morning. It took me longer than I thought it would…20:48. The plyometric exercises always make me have to stop after awhile and take quick rests. It was a nice workout and I used a 25lb SB for the dragon lunges. I think I’ll be doing this one again.

    Then I did my March Abs Madness challenge (200 reps/day, this week upper abs):  2 sets of 50 basic crunches  & 50 second hold of an elevated plank with forearms on a swiss ball…Going back to crunches after the first 50 sec plank hold is a burner!!

    Afterburn…I wanted some combo-move Ugi time. So I did 5 sets of this….and it is a killer for the shoulders because you never stop holding & movng the ball:

    5 Ugi Plank Jump & Front ball swing – – and on the last one, bring the ball over your head into a holding position and go right into Sumo Squat with Side-to-Side sumo knees (do squat and press with the ball bringing it down to your chest on the squat and back above your head on the press, then do two elbow to knee sumo moves while holding the ball).

    Then I did a quick 3 sets of 10 knee raises & 10 push ups.

    Hooray for sunshine today and a kicked sinus cold!! 

    • Gerri Lee Schafer

      I’ve got Z # 8 down for sunday morning…LOL…although tonight we have company for dinner, lasagna, ceaser salad, fresh bread and lots of wine….might be a bit sluggish in the morning. like your ugi play…still don’t have a weighted ball..glad you are feeling better, hugs, Gerri Lee

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

      I did the same routine this morning, & it took 18:09.  I didn’t have time for anything else…I can’t wait to do a long workout tomorrow!  I’m glad you are feeling better, Bonnie. :)

      • BodyRocker_Bonnie

        Jess, thanks!!

  • Kathy_Bodyrock

    Happy Birthday Freddy :) Best wishes for you!!! Enjoy the party :D oh yay!!!!!

  • Pamela

    It’s been a while since I’ve posted here, but I thought this video was great. It really cheered me up. I have been having some hard weeks… And this really made me smile. Thank you so much :) I know a lot of people really lack a sense of humor, but one thing I’m thankful for about myself is that I find delight in these little comic stunts.. I thought it was hilarious. I was like Lisa in the background hahaha. I couldn’t stop laughing! Do more of these! I love your sense of humor.

    Thanks guys :’) I’m gonna do my workout this after noon!

  • Samanthina

    Hi,guys,today I started this workout but my muscles are so sore that I decided to skip it.Instead I did Lisa-Marie’s holiday circuit.
    Thank you,guys and have a great weekend :)

  • Samanthina

    Hi,guys,today I started this workout but my muscles are so sore that I decided to skip it.Instead I did Lisa-Marie’s holiday circuit.
    Thank you,guys and have a great weekend :)

  • Kat<3bodyrocker4life

    Ok I loved this one.  I beat my muscles up but I feel GREAT!!  my time was 21:07 no modifications all proper form ;)
    Also did some extras
    reptile pushups 10 reps
    sb pushups (tricep pushup) 10 reps
    sb overhead sit ups 10 reps
    sb turn side to side ab exercise 10 reps
    sb squats 20 reps
    sb mountain climbers 40 reps
    UGI squeeze 20 reps
    Burpees for Bodyrocker Erin =)
    Thank you Sean,Freddy, and Lisa ;)
    PS Somebody take away the markers from Sean LOL!!

  • Kat<3bodyrocker4life

    Ok I loved this one.  I beat my muscles up but I feel GREAT!!  my time was 21:07 no modifications all proper form ;)
    Also did some extras
    reptile pushups 10 reps
    sb pushups (tricep pushup) 10 reps
    sb overhead sit ups 10 reps
    sb turn side to side ab exercise 10 reps
    sb squats 20 reps
    sb mountain climbers 40 reps
    UGI squeeze 20 reps
    Burpees for Bodyrocker Erin =)
    Thank you Sean,Freddy, and Lisa ;)
    PS Somebody take away the markers from Sean LOL!!

  • Gerri Lee Schafer

    Morning, did Z # 7 this am.  Took me 12:01

    MAM Core and my 100 extra PU’s for today

    50 HKS – 2 x 25 weighted plank rows – 50 HKS – 20 regular PU
    50 KHS – 25 per side cross body knee thrust – 50 HKS – 20 regular PU
    50 HKS – 2 x 25 SB swing 32.5 lb – 50 HKS – 20 regular PU
    50 HKS – 25 per side SB side bend/crunch – 50 HKS – 20 regular PU
    50 HKS – 50 mason twist – 50 HKS – 20 regular PU

    • BodyRocker_Bonnie

      Nice Gerri Lee…love your cardio/ab/PU mixes.

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

    I was wondering.. Does any bodyrocker have INSTAGRAM??? :D 

  • Lila Alejandra ♥

    Well Sean I have plucked my eyebrows for years and years and of course doing it almost every day eventually will debilitate the hair folicure and die out. Hair stops growing, but it takes years of course. Now I hardly ever pluck my eyebrows, just now and then with some stubborn hair that still grows, but nothing compared to earlier years. I know you want a quick fix, so better go and get profesional help like laser hair removal or get rid of it with wax. I know it hurts but it would be the quickest way and hair takes much longer to grow than shaving it. You could start debelitating the hair folicure by doing this. Shaving does not work and yes it will come out thicker!  Any way, good luck. Can´t think of anything else that could be quick and permamnent. I would go with waxing at least for this weekend and then after, look into some other options.How and why did that “thing” grow between your eyebrows?? Never seen that before lol 

  • Samanthina

    Where is the Abs bonus explanation?
     

    • Jules

       This was a repeat routine…the original is 300 Rep Fat Slaughter Workout, it has the abs bonus explained there.  Hope that helped :)

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

    Oh, Sean…the unibrow…LOVE IT!!!  And yes, I definitely write ALL my scores down.  Not only do I write my scores down, but I have a system where I have a google doc and I write the workout, with a link, and then I rate it–ST (strength training), C (cardio) and F (fun factor).  Because sometimes I want a workout that’s really going to push my muscles, and sometimes I want one that’s really going to get my heart going.  And sometimes they do that and are NOT fun.  Or ARE fun.  I then write my comments on it, and then my scores/time.  If I’m doing one I’ve done before, I put those scores down and circle them so I know to beat them.  If it’s a time, I circle the time.  

    But thanks for the pep talk, and THANK YOU for the unibrow, because my life will never be the same.  You could actually have that unibrow, Sean, and you would do alright with the ladies.  That’s what a testament BodyRock is. :)

  • Brian

    Managed 10 mins 38 seconds. Last 2 exercises using a dumbell with 5 kg.

    • Brian

      Mis-typed, actually 20 mins 38 seconds.

  • Anonymous

    God I hope that’s not a permanent marker!  I can’t believe you had that in your pants!  Pluck!  lol

  • Brian

    That one handed lift on the last exercise is a real toughie. I tried it on a previous workout and had to just do 2 handed clean and press as I felt like it was going to damage my wrists. Anyone got a modification I could use?

    • Anonymous

      Hi Brian,

      maybe take out some of the weight for that exercise or find something else weighted to use that would be easier on your wrists.  Like a dumbbell, or a weighted backpack, kettlebell

      • Brian

        That would work. Thanks.

        • Brian

          I’ll try a dumbell