Mar 12 2012

Breakin’ a Sweat BodyRock Workout + Bonus Butt, Chest & Back Sculpt Cool Down.

Posted by Frederick | In All Videos, All Workouts, Back & Chest Workouts, Butt & Thigh workouts, Featured Articles, March Workouts, March Workouts, Rep Challenges, Today's Workout, weighted workouts

Hi BodyRockers,

Have you ever fully enjoyed the summer? It’s a simple question. Have you ever spent a summer in your own skin feeling comfortable and confident in knowing that you are the best version of you possible? Most of us know the opposite of this feeling. Trying to find clothing to hide in at the beach, shying away from pictures, being caught up in the tension that our bodies carry when we are ill-at ease with ourselves. It can lead to many “if only” feelings of frustration… “if only I was in shape” or “if only I had started earlier”. The only thing worse than the “if only” moments is the “things will be different next year” excuse that we sell ourselves. We are all blessed to be here, but the time goes so fast – don’t miss out on a day of living as the best version of you possible. Don’t short change yourself a whole summer of your life. Feeling the sun on our skins and feeling happy and at peace inside ourselves is something that we should all experience as our reality. This is not an infomercial. This is not about selling the Victoria’s Secret Model body. This is about taking 12 minutes a day to train to be the most healthy, fittest, beautiful and confident version of ourselves possible. Give BodyRocking a go and live your summer this year. Live every blue sky of it!

Best,

Freddy P.S. I added some pictures from my birthday weekend with Sean, Jay & Lisa here if you guys would like to check them out :)

Hi guys – Lisa here :) Today we begin a new week full steam ahead. Our Targets this week are the Arms & Butt. We have brought you a mix of some classic and brand new moves today, keeping it fresh & funky as always! – These are workouts you don’t see in the Gym ;).


BodyRock Original Workout:

Set your interval timer to a stop watch 25 reps of the following exercises

1) 25 – Burpee & Push-Up

2) 25 – One Leg Step-Ups – Right Leg – Using the pink Sandbag

3) 25 – One Leg Step-Ups – Left Leg – Using the pink Sandbag

4) 25 – Elevated Push Ups & 2 Under Knees

5) 5 – High Knees + Drop ( 25 Times )

6) 50 – Mountain Climbers ( 25 Each Leg )

7) 25 Tricep Dips – (Using the BodyRock Equalizer or Dip Station )

8) 25 Ball Squats – Using the pink Sandbag & Ugi Ball

9) 25 Stand to Plank

10) 50 Jump Mat Toe to Elbow (25 Each Side)

11) 50 – V Star Switch Abs (25 Each Side)

My Time: 15.25

Bonus – Leg, Ass & Inner & Outer Thigh Workout:

Complete 25 Reps of the following 3 exercise Routines:

A) Squeezes:

1a) 25 Squeezes – Legs Hip Distance apart

2a) 25 Squeezes – Knees Together

3a) 25 Squeezes – In & Out

4a) 25 Squeezes – Hold the Squeeze & In & Out with the Knees

B) Ass Inner & Leg Workout: (Repeat Left & Right Side Separate)

1b) 25 L leg Lift & Lower

2b) 25 Straight Leg Lift

3b) 25 Straight Leg Cross Over

4b) 25 Bent leg press to the ceiling

C) Inner & Outer Thigh: (Repeat Left & Right Side Separate)

1c) 25 Straight Leg Outer Thigh

2c) 25 Forward Bent L Press

3c) 25 Straight Leg Heal Toe Static Leg hold & Press Toe forward and back

4c) 25 Small Straight Leg Presses up and down

Bonus – Chest & Back 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) Chest Press – Using the pink Sandbag

2) Bentover Row – Using the pink Sandbag

3) Upright Row – Using the pink Sandbag

4) Deadlift Left Leg – Using the pink Sandbag

5) Deadlift Right Leg – Using the pink Sandbag

6) Reverse Push-Ups – Using the BodyRock Equalizer or Dip Station

7) Around the world – Using the pink Sandbag

.

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



Around The Web
  • http://focusandfeelfreetofly.blogspot.com/ masage

    As I was reading through the upper text, I was starting to wonder: if ‘being the best version of yourself’ mean to be in shape and ripped and trained … what about those that are not? That have excess weight, high bf% etc.? I think that ANYONE can be the best version of themselves. Even with love handles, 100kg or something else. I don’t think that they should hide during summer just because they don’t fit in a size smaller jeans. I think that when you know you didn’t gain enough courage to start something new (like exercising or sticking to different eating habits), know that you slipped several times trying, did not achieve your goal, you are being the best version of yourself possible, when you go out, show your skin to the sun and enjoy that feeling of rays caressing you. Things you could’t accomplish or achieve doesn’t matter. What matter is loving yourself just the way you are. Making changes in your life only reflects feeling of accomplishment, of you already being the best version of yourself possible at the moment.
    This is just my opinion, because I think that being “in shape” is being too stressed. We are a lot more than just shaped bodies and we can be satisfied and courageous any time, regardless of being “in” or “out of shape.” Taking care of our bodies IS important, but being satisfied and feeling good is so much more than that.
    I wish all of us some great moments today and dare to accept us the way we are right now. I think we should allow ourselves to be happy right now regardless of taking one step closer or back from achieving our fitness goals. I’m enjoying myself right now as I’m writing this, despite having inflammation of the bladder. The suun is shining through my window and I’d be a fool if I’d be stressed due to my sickness. ;)

    • Anonymous

      That is exactly what i was thinking as i read through!

    • midimidi

       I agree, no need for chronic dissatisfaction with yourself daily.  life is too short and fitness is a journey.  enjoy the successes you have today and be grateful for the gifts that are right around the corner waiting for you. I look at the mirror there is still some things I want to fix, but there isn’t a deadline. I’m just not there yet but I am well on my way. i will still be rocking the body i worked hard for even if i still have a bit more fat than i wanted.  it’s still better then yesterday.

    • Jen!

      this is a workout website, and the reason to follow and be  part of Bodyrock is to strive towards greatness in your physique and wellbeing. A lean and muscular body is beautiful and represents strength, determination, and willpower. The emphasis they place on being “in shape” is necessary for the site to thrive. The beautiful hosts with flawless bodies are motivation for the people following and sweating at home. I love that bodyrock gets personal and shares stories and touches on a number of various positive topics. I do however believe that being the best you, that you can be, as he puts it… in this case being discussed on bodyrock.tv is determined by knowing that you put in your max effort on your diet, your workouts, your attitude and your over all happiness. If you push it and go hard you will see results and you will no longer feel offended by comments like get “in shape” for the “best you”. i want the best me to be an ANIMAL in my workouts and a strong, ripped, lean hot body!

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

         Dear Jen, I know this is a fitness website and I don’t feel offended by those words. I am OK with my body, am not fat in any way, if you mean I wrote this post to defend myself from changing. I was trying to open things up (and the latest BR post is just about that – Rock your body WO), so that people don’t get the impression that ‘being the best version of yourself’ does not reduce to their physical appearance. Of course it has ‘side effects’ in happiness, increased confidence, feeling good etc. It’s just these feelings should not be limited to someone being ripped, but they should and ARE everyone’s right.
        I hope I cleared my point of view, and thank you for yours. :)

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

    It’s just past 1am & I should be asleep.  Instead, I’m up late after preparing tomorrow’s lunch & logging tomorrow’s workout.  My husband & I went to a basketball game tonight (the Celtics won!), so I didn’t start my routine until later.  

    This looks like it might be long, so I’m saving it for Wednesday (my day off).  I can’t wait!

    Last night I made lamb kabobs, & I wish I made more…
    http://moveeatlivewell.blogspot.com/2012/03/yummy-lamb-kabobs.html

    • Brian

      17 minutes and 35 seconds. Don’t have enough time to do the others tonight. I’m pooped anyway.

      As regards being the best version of yourself, well, if someone is happy being overweight then good for them. However, if your BMI is >25 then you are at higher risk of several serious diseases(diabetes, ischaemic heart disease etc), if above 30 then there is a greatly increased risk of the above, and certain cancers in addition(breast and bowel spring to mind. If your BMI is >40 then you are walking a tightrope between life and death. I’m a Doctor and I see this sort of thing day in, day out. I also see the rationalisations and excuses people make to avoid changing their habits, and it makes me very sad. I practice what I preach, BR 5 times per week and eat a healthy sensible diet. I feel a whole lot better for it. Unfortunately, most people won’t give it a go.

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

        I agree. I was just saying that it’s nothing wrong with accepting yourself. Changes will come with you feeling comfortable in your skin. If one’s overweight, than one should do something about it. But there’s a difference between your habits being a threat to yourself and accepting your ups and downs, relaxing with them and then taking small steps towards what you want. If you don’t change perspective towards yourself and what is good for you and feel the desire to do it, then all the efforts you put into ‘being fit for the summer’ will fade with beginning of fall. I was talking about accepting yourself first and then making decisions that support this feeling. It can’t be harmful to love yourself. ;) Because when you do, you don’t want to hurt yourself.

  • Anonymous

    Cool WO. First part took me 20.38 Min. 
    Have a wonderful day all!

  • BodyRocker_Bonnie

    Great workout!  The floor work took me 17:45.  You are right Lisa, that HURT.  I can tell I would benefit from doing this circuit a lot…I just did 1 round of the weighted circuit with a 25lb SB for 5:32 min.  Then I did a 200 rep ab workout and lastly Lisa’s “I Won’t Give Up” 400 rep workout (75 high knees & 25 knee raises on dip station).  I forgot to stop my timer when I was done, but I know it took me over 7 minutes…I had a verrrry hard time getting my knees up after this butt burner this morning.

    Thanks Lisa, Freddy & Sean :) !!

  • Kathy_Bodyrock

    the bonus – that hurts!!!!! :) bodyrockers: that looks so easy, but it´s NOT ;)

    My time for todays workout was 21:32 – and I am so proud of myself, I did the dips in proper form … all 25 reps ;) Oh yay!!!!

    Thank you guys :)

  • Kat<3bodyrocker4life

    my time was 20:52 (the only modification I did was on the tricep dips I had a foot down)  will work harder on the dips ;)
    also completed the ab bonus (did not take the time on this)
    butt and leg bonus was completed in 6:14 (Lisa, your right my butt and legs are killing me)
    chest and back bonus did 10 reps of each exercise and finished in 5:20

    thank you so much Lisa, Sean and Freddy!!  XOXO

  • 1Ivana

    Hi there,

    my time was 21:02 for first part, and I did half of bonus..these days I have been doing some extras for my butt and it hurts..like for 3-4 days, and I really didn’t want to over do it..
    I really liked this workout…
    Oh, it is almost spring here …. :)))))

    kisses to you all

  • 1Ivana

    Hi there,

    my time was 21:02 for first part, and I did half of bonus..these days I have been doing some extras for my butt and it hurts..like for 3-4 days, and I really didn’t want to over do it..
    I really liked this workout…
    Oh, it is almost spring here …. :)))))

    kisses to you all

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

     ”taking care of myself makes me happy” – likewise. :)

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

     ”taking care of myself makes me happy” – likewise. :)

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

     I think you misunderstood me. There’s more to it. that quote you pointed out continues: “… you are being the best version of yourself possible, when you go out,
    show your skin to the sun and enjoy that feeling of rays caressing you.” – this is when you’re being the ‘best version of yourself possible at the time’. This is the point I tried to make. ;)

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

     I think you misunderstood me. There’s more to it. that quote you pointed out continues: “… you are being the best version of yourself possible, when you go out,
    show your skin to the sun and enjoy that feeling of rays caressing you.” – this is when you’re being the ‘best version of yourself possible at the time’. This is the point I tried to make. ;)

  • Anonymous

    Did anyone find out Lisa’s time for the first part of the workout? 

    She says she will have it posted on her FB page, but I cannot find it anywhere, and I’d like to have it for a reference.. :)

    • Anonymous

       it’s 15:25 :)

    • Randee G

      It’s actually posted under the listed workout above. Her time was 15:25 :) 

    • Anonymous

      15:25 it´s written here under the workout breakdown ;)

      • Anonymous

        Oh right, I must have overlooked it! :) Thanks!

  • Angeldawn78

    16:25 its posted right befor the bonus..

  • Cathy_087

    Do you have to have (all) the equipment for proper results? Any suggestions of what I can use instead? I don’t have any of it..

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

      No….this is from my blog:
      DO I REALLY NEED ALL THE EQUIPMENT?
      Not most of it.  For most moves involving equipment, you can make substitutions/modifications.  If you sub another exercise that works the same muscles, you’ll do fine.

      INTERVAL TIMER: YES!!
      This is a must!  If you can’t afford to buy a Gymboss, there are free options!  Do you have a smart phone?  iTunes & Android markets each have great interval timer apps for free.

      iTunes:
      1. Round Timer by transcendent systems is my favorite.  This app is the most like the clip-on Gymboss we all love.   The logo is a red alarm-looking bell.
      2. Gymboss (logo is a black & white stick figure in a circle, who looks like he’s running).  The round timer app is super-easy to use, & Gymboss will let you build custom workouts.  Their app isn’t as easy as their timer but it’s nice.

      Android: I like these equally:
      1.”HIIT Interval Training” by Giorgi Regni (the logo has a runner’s silhouette).  Easy to use & you can save presets.
      2. “A HIIT Interval Timer” by Pimpim Mobile (the logo looks like an analog clock). This one is also easy to use, but you can also make very specific workouts.  If you wanted, you could make each round say “jump rope, squats, knee raises, etc.”  I love both.

      Here’s a link to a timer that you can use on your computer.

      JUMP ROPE: YES/NO
      You can run or jump in place without a jump rope, but it’s so much better with a jump rope!  The $5 they cost is money well spent.  It is part of many BR workouts.  Jump roping used to be something I hated, but now I love it.  Time passes quickly with intervals, & my endurance has improved.  Make sure to wear well-cushioned shoes.  If your ankles, feet, or shins feel sore quickly, do what you can & work up to longer sessions.  You should improve with consistent practice.

      EXERCISE MAT: YES
      Find something cushioned to use if you can’t afford a mat.  On vacation this year, I used 2 beach towels. 

      DIP STATION: NO
      Bodyrockers have been very creative when it comes to this piece of equipment.  I used to sub bent over rows for reverse pushups until I saw the broomstick chair suggestion.  For hanging leg raises, I either did lying leg lifts on the ground or hung from a bar at the gym. 
      At HomeAt a Gymbroomstick & two chairs  
      a walker
      homemade (see Fitness Tips on the site)
      countertop corners for leg raises
      under a table, hold onto the top for reverse pushupsroman chairpull up barsparallel barstreadmill handles?
      EQUALIZER: NO
      This relatively new piece of equipment is similar enough to the dip station that I don’t plan to buy one.  If you do not have the equalizer, see the suggested substitutions 

      UGI BALL: NO
      A soft fitball makes a workout more challenging, but isn’t a must.  There are plenty of easy substitutions:
      A Bodyrocker posted instructions on how to make one
      Regular medicine ball
      Bosu ball
      Dumbbells
      Kettleball
      Basketball
      Omit & just use your own bodyweight
      Dynamax makes a soft fitball which isn’t cheap, but it is more affordable than UGI.  I bought my 8# “Accelerator” from performbetter.com for about $91 after tax & shipping to California. 
      You can also buy one directly from Dynamax.  Their website has more color options. 

      SANDBAG: NO
      At either home or the gym, these are thing people have used:
      kitty litter
      duffel bag dumbbellsa child
      kettleball
      barbellFilling materials for homemade or bought:Sand, rocks, rice, salt.  Salt is cheap & compact.  I paid $6 for 25# at smart & final.  I split it into 6 baggies for easy weight adjustment).Here’s an example of a homemade sandbag made from items you can find in your home.

      Here’s a homemade pink sandbag that looks exactly like the one for sale.  It requires sewing.  The link will take you to a tutorial.
      PULL UP BAR: NO
      I don’t think it’s necessary, but I also don’t do pull ups (old injury).  These are easy to use at home & quite versatile.  Many of the hanging ab moves on the dip station could be done with a pull up bar.   See this old workout where Zuzana used a wall for pull ups & hanging knee raises.

  • Jess

    I love you Lisa. You’re so funny and spunky and full of life. Thanks for being such a great motivation.

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

    * You can step your feet in/out rather than jump
    * Do the push up from your knees
    * Do a smaller jump or just stand up instead of a full squat jump

  • Anonymous

    You seriously wont give us your time?? lol

    • Mmghia

      It’s at the bottom of the workout 15:25

      • Anonymous

        haha thank you, i didnt even see that because she said in the video she wasnt telling us 

    • Mmghia

      It’s at the bottom of the workout 15:25

  • Mmghia

    Lisa, why the hard push for facebook?  Some BR’s don’t do fb and are therefore left out of nutrition advice and diet advice and who knows what else.  Is there some technical reason or financial reason why that advice cannot be posted here?  Just wondering why the change.

    Thanks you for your ever present enthusiasm and a good workout

  • Mmghia

    Lisa, why the hard push for facebook?  Some BR’s don’t do fb and are therefore left out of nutrition advice and diet advice and who knows what else.  Is there some technical reason or financial reason why that advice cannot be posted here?  Just wondering why the change.

    Thanks you for your ever present enthusiasm and a good workout

  • Mmghia

    Lisa, why the hard push for facebook?  Some BR’s don’t do fb and are therefore left out of nutrition advice and diet advice and who knows what else.  Is there some technical reason or financial reason why that advice cannot be posted here?  Just wondering why the change.

    Thanks you for your ever present enthusiasm and a good workout

  • Mmghia

    Great Job Bruna, do you take orders?? :) Michelle

  • Anonymous

    Question about pulled muscle:
    I pulled my groin about a week ago and still cant train:( Im thinking it will take at least another week before I can do anything again, does anyone know what my diet should be to keep from losing any muscle? should I still be getting the same amount of protein ect….?

    **also to the above about body stuff…no matter what great of shape I get into I will always have stretch marks on my legs that make me very self conscience but as long as I am the best vervsion on myself which means being as fit as I can I just have to let go of the things I cannot control and be happy myself. 

  • Anonymous

    my time its 20:00. im sooooo tired right now. its time to go to bed but i had to do the workout for a good end of the day.  did another workout this morning, so i almost gave this one up, but it look so hard and cool im glad i did. 
    good night you all

  • Gerri Lee Schafer

    If that was Sean being your boom man, give him a kick….fluffy mike showing in most of the video….funny

    • Anonymous

      hee hee hee, I was thinking, do your zipper up, your mike’s hanging out!

  • mel

    BTW – my nickname is koko and “The East Enders” is hilarious!!!

  • Jill Hobbs

    I haven’t done this WO yet, but I know that part B of the bonus is going to be brutal…I’ve done the same exercises from some Pure Barre DVDs. Today is a rest day but I will prepare myself for this WO tomorrow.

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

    Today i did a Time challenge workout inspired in Fat fighter workout: http://www.bodyrock.tv/2010/06/11/fat-fighter-workout/

    I did the following:

    First part: 4 rounds 
    1. Pike jump + squat jump – 10 reps
    2. Core exercise (knee in + legs out = 1 rep) – 15
    3. Open-close push up (each push ups counts as 1 rep): 10 reps
    time: 11:09 min

    Second part: 4 rounds
    1. Side to side lunge jumps – 40 reps
    2. Mat elbow plank walk + plank lift (start on one extreme of the mat in an elbow plank position, then walk to the other extreme of the mat moving ur elbows and toes and then lift up with both of your hands and come back to elbow plank: this is 1 rep) – 10 reps 
    time: 11:57 

    It was funnn and intense! 
    I also tried the first leg bonus (A) , it burned!  took me 2:08 min.

  • Ash

     You can do in its place the Side Plank Lift Cross Over from the Shape Shifter workout. http://www.bodyrock.tv/2010/09/19/sexy-shape-shifter-workout-happy-500/ There are plenty of exercises you can do in place of the ones you didn’t see Lisa doing.

  • Ash
  • Tori Bradford

    Oh, I’m going to be sore tomorrow.  But it will be a good sore!

  • Jules

    Fantastic w/o…the Bodyrock original(the 1st part) time was 23:13…The legs and butt…13:03 and I forgot to time the weighted portion.  Thanks so much for the laughs and the enthusiasm.  <3

  • Jules

    Fantastic w/o…the Bodyrock original(the 1st part) time was 23:13…The legs and butt…13:03 and I forgot to time the weighted portion.  Thanks so much for the laughs and the enthusiasm.  <3

  • Anonymous

    21:23 was my time for part 1. I didn’t time butt and weighted workout but it took awhile. Good workout!

  • Jo

    The main workout was KILLER enough! :)  Got it DONE…Pushed through!  It felt good not to compromise form or cut myself short!  Hard workout! :)

  • Anonymous

    let me just say O MY GOD, the leg & bum bonus is SICK!!! So happy when I finished this workout. I live on the 4th floor and no elevator. This gonna be FUN tomorrow – walking like a 90 year old in slow-mo! haha! Thanks Lisa, Freddie & Sean!!! :)

  • MariaBjørgJepsen

    Wow, what a great killer time challenge, you Dream Team :) 
    The workout took me = 11:50 with my 15 kilo sandbag. I didn’t take time on the Butt section, but it was brutality itself, haha. I did the first two part yesterday and the last today – burrrrrrn!!! 

    Extras w. 15 kilos: 
    Bent Over Rows: 50
    Bicep Curls: 50
    Push-up & Side Reach: 30
    Up-right Row: 50
    Squats: 100
    Shoulder Press: 50
    Bent Over Rows: 50

    Have a great Wednesday, Bodyrockers!!!

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

    We’re not Jane Fonda – LOL! :D

  • Lovette #1

    Wow! This was a hard one…loved it.

    Boom Boom Booty: 28:25
    Bonus Back & Chest: 4:21 (1 set of 10 reps each).

  • http://twitter.com/IronFistGirl Tara Fox

    This is an amazing workout Lisa !!! thank you for making my butt quiver in pain :P

  • Mary Lou

    21:49. Wow! Thanks, that was a good one. All the insanity afterwards too for 15 reps with 20 lbs.

  • http://twitter.com/SunNyrae16 Sonora Rae

    I got 23:05.3 I know i could have done better but those single leg lifts hurt so BAD! and the squeezes! AH! I loved this whole work out. I’m really looking forward to being sore tomorrow 

  • http://twitter.com/SunNyrae16 Sonora Rae

    I got 23:05.3 I know i could have done better but those single leg lifts hurt so BAD! and the squeezes! AH! I loved this whole work out. I’m really looking forward to being sore tomorrow 

  • Jill Hobbs

    Love. This. Workout!!!!!!!!!! It was challenging yet fun. The Bonus was brutal. Thanks for another awesome workout!

  • BodyrockAnastasia

    Thank you so much for the workout, Lisa-Marie! I really love your extra bonuses, and the entire workout looks tough and challenging! Love it! Keep up a great job!

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

    3/14/2012
    This was so fun, & didn’t take nearly as long as I thought it would.  I had ~22# in my sandbag.  20:26.  (All full push-ups.) I did all of the bonus, except the glute squeezes. 20 reps chest press (side to side with bag) off swiss ball15 reps b/o row15 reps upright row15 reps 1-leg deadlifts per leg(no reverse p/u)8 around the worldsTotal time = 35:36Followed with 8min 10/20 skipping & 5 ninja jump tuck burpees.  I would have skipped more, but I was roasting turkey & had to get back to it.  I’m working on my next recipe post…healthy turkey dinner.. aka healthy Thanksgiving in March.Thanks!

  • http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

    Hello Leticia, 
    Are you starting bodyrock? Of course it is normal as long as you push yourself to the max effort. When I started 4 exercises 5 rounds took me 59 more than an hour :) The change went so fast that when I did the same workout again I made 20 minutes :D

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

    Holy moly!  15 minutes?!?!  You’re a BEAST!  

    I got 26:05 on the time challenge.  I used 38lb “sandbag” which was really 2 ankle weights with 19lbs in each, and they were velcroed together.  I didn’t understand the high knees and drop, and it wasn’t explained, so I did 10 high knees (I thought maybe 5 sets?) and dropped, and did that 25 times.  

    Warmed up with 12×10/10 of jump lunges and mountain climbers.  Did not score.

    Time challenge: 26:05

    I then did another 4 min interval: 8×10/20 of the following:

    reptile push ups: 11-8
    “missile squats” or vertical squat leaps: 16-15
    1-2-3 push up (one leg pu, switch legs, swinging outward): 6-5
    missile/vertical squat leaps: 16-15

    I then did the butt portion–KILLLER!  I know it’s not a timed workout but I did it in 11:10.  I didn’t do the upper body portion because I don’t really have proper equipment, and so instead I did that extra tabata section.

    YAYYY!!! Great workout!  My butt is going to KILLLL tomorrow!

  • Anonymous

    decided to do chest & back today

    chest press – 15lb dumbbells (leaned against my couch to lazy to go get ball! lol) 15 reps
    bent over row – 15lb dumbbells 15 reps
    upright row – 10 lb dumbbells 15 reps
    one leg deadlift – 10lb dumbbells 15 reps
    pullups (assisted, too lazy to get dip station! lol) 10 reps
    around the world – 10lb dumbbells 15 reps (hard to do without clonking yourself in the head!)

  • Chris Lee

    argh!  you beat me by 10 seconds!!  must be the shoes.

  • Chris Lee

    just finished.  it took me 20:38, the noob did it in 29:50 with mods.  good for her, though.  i did all unassisted dips, 15kg sb.  no fitball, so just straight up sb squats for me, too.  didn’t have time to do the butt bonus, so we’ll do it after work.  still working on this MAM, and i did the following:

    20 plank pushup w/weighted row
    20 sledghammer rtw
    20 leg lifts
    20 sledgehammer bends
    20 dbl tap twist crunch
    x2

    thanks!

    • Gerri Lee Schafer

      the butt bonus is a killer, at least I thought so…LOL

      • Chris Lee

        still got that quarter?

        • Gerri Lee Schafer

          hahahaha, not ready for a loonie yet? maybe a twoonie?

          • Chris Lee

            just finished it.  i think anything bigger than a quarter would hurt too much.  i’m kind of a sensitive guy.  yes, it was a killer.  i warmed up with this:

            30′ room
            lateral shuffle there & back x2 15 pushups
            bear crawl there & back x 2 10 pushups
            suicides x2 5 pushups

            4 sets
            8:08

          • Gerri Lee Schafer

             hahaha…read your comment regarding the around the worlds the other day…said you were feeling it, but not in a good way…LOL…well, I tweeked my middle back doing them…last exercise after doing the entire WO with all of the bonus stuff…32.5 lbs was too much at that level of fatigue…glad you listened to your body

  • Chris Lee

    just finished.  it took me 20:38, the noob did it in 29:50 with mods.  good for her, though.  i did all unassisted dips, 15kg sb.  no fitball, so just straight up sb squats for me, too.  didn’t have time to do the butt bonus, so we’ll do it after work.  still working on this MAM, and i did the following:

    20 plank pushup w/weighted row
    20 sledghammer rtw
    20 leg lifts
    20 sledgehammer bends
    20 dbl tap twist crunch
    x2

    thanks!

  • Vivi

    I did this one today and the Dips are still so hard for me !! I did them 5 by 5….:(
    My time is : 11.58 min
    For the BONUS I did 15reps for each exercises

    And after I find the courage to do another one : Get Freaking hot Wo

    Have a great week end everyone <3

  • Vigold

    24 min :)

  • Vigold

    24 min :)

  • Vigold

    24 min :)

  • Danica

    scores anybody?? 22:23

  • Anonymous

    I did the boom boom booty part of this today!  first I did sexy fit beast workout  http://www.bodyrock.tv/2010/09/08/sexy-fit-beast-workout/  then took a long break then did this one.  I was slow because I was tired! lol took me 30 min 10 sec
    burpees 4:08
    side step up (6lb ball) – 5:55
    right side – 7:45
    pushup  2 knees(no elevation) – 11:09
    high knee drops – 15:34
    mountain climbers – 16:33
    tricep dips on dip station (did in 5′s and all full!) – 19:32
    squeeze squats (10lb medicine ball) – 21:00
    plank walk outs – 25:25
    plank side jumps – 27:09
    alternating toe touches – 30 min 10 sec

    then did march ab madness 200 reps of obliques
    100 toe touch touching opposite foot
    25 v-ab side crunch each side
    50 bicycles
    total for march = 2400reps

    plus burpee for erin & one for you brenda!

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

    Great motivational talk, thanks Freddy!
    I’m trying to play catch up with the workouts right now. Didn’t do the bonus tonight…
    My finishing time for this was 21:22. Very happy with this as I expected longer. I didn’t use any weights though, wanted to take it a little easier. 
    Thank you guys! x

  • Ania M

    wow….i feel like one big wobbly wibbly plate of jelly….i am shaking and burning!
    I added another 5lb weight to be sandbag this week, as being doing BR now for 5 weeks, so now have a total of 15lbs.
    Did the main workout in 25.18, those standing plank thing killed my thighs!
    Did the bonus stuff too, though didn’t time it, but completed the full amount of reps for each exercise pretty much without stopping, except to scream out “butt death”, it amused my 5 year old daughter!
    I then did the weighted section with the same 15lb sandbag, doing 10 reps for each.
    i need a long hot shower now! Looking forward to the next 30 day challenge!
    Arrrgghh…but i feel great for doing this today!

  • ♫♪AnnaSirena♪♫

    I need to be ready for summer!!) So no mercy for my butt ;))

    Did Original Workout in 15:24
    Bonus A+B+C =  13:32
    And Sculpt Cool Down in 4:10 (did 1 set of 15 for each exercise))

    Yaaay!) <3<3<3