Mar 14 2012

Rock Your Body BodyRock Workout + Bonus Butt & Back Sculpt Cool Down.

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

Hi Bodyrockers,

If Abs are made in the kitchen, then dreams – whether they are for career, family or fitness, are made (or unmade) in your thoughts.

If you are someone who BodyRocks the daily 12 minutes, eats super healthy and clean, but then plays the same negative self talk in a loop everyday you are doing yourself a grave disservice. True fitness is a fusion of a healthy state of mind, body and spirit. Being a BodyRocker is about being kind to yourself so that you can be the best version of you possible in all the other roles you play – mother, friend, parent, partner.

Changing the thoughts you tell yourself can be a challenge. My mother took Sean and I to task on this when we were very young. Each morning before we woke for school she would open our bedroom door and slip in her “ghetto blaster.” While we still slept she would pump in tapes of positive affirmations – most of the time blended into what only can be described as the worst elevator music you have ever heard. Some days we woke up to Anthony Robins telling us that we had “Unlimited Power” to accomplish our dreams in life. From Wayne Dyer to Staurt Wilde, Mom aquatinted Sean and I with all of the “New Age” gurus – anyone that would gush positivity at us. We moaned and groaned, threw pillows and hid under the blankets. At first it felt like torture. Mom kept at it. Eventually we started to listen, and somewhere along the way we started to internalize those “can do” messages. Mom’s shot gun approached to positivity worked :)

Whatever way you decide to shift your thoughts towards positive, supporting patterns,  just please remember that this is just as important (if not more so) than the workouts and diet. BodyRocking brings all 3 together – body, mind and spirit – so get over giving yourself a hard time and start loving you as much as the rest of us do :)

Best,

Freddy

BodyRock Original Workout:

Set youre interval timer for 12 Rounds of 50/10. You will complete the following exercises 3 x through.

Modify the following exercises as needed for your fitness level as shown by Lisa in the video on the
site.

No matter what level you are starting at remember to work as hard as you can and keep going until you hear the beep!!

1) Press-up + Burpee + Tuck Jump x2 & 10 x Straight Punches – Using the pink Sandbag

2) Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches – Using the pink Sandbag

3) Press-up + Burpee + Tuck Jump x2 & 2 x Straight Punches + 2 x Hook Punches – Using the pink Sandbag

4) 2 x Mid Abs + 2 x Bag Touch Abs – Using the pink Sandbag

Bonus Butt Workout:

Set your interval timer for 3 Minutes and complete as many reps of the following exercise as you possibly can.

1) 2 x Switch Lunge & 1 x Prisoner Squat Jump (Stay Low)

Bonus – Weighted Workout:

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) Bentover Row & Deadlift – Left & Right Alternative Legs – Using the pink Sandbag

2) Shoulder Press & Twist  – Using the pink Sandbag

3) Lunge Lawnmower Start-Ups – Left Side – 5kg Power Weight

4) Lunge Lawnmower Start-Ups – Right Side - 5kg Power Weight

5) Round the World – (This is a killer) - 4kg Power Weight

i.

Today’s Diet Challenge:

Today’s 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:

Your next workout will be posted on the site everyday to follow along with advice on diet & supplements to support your training. We will be posting pictures of some of our meals and daily trips out & about on our Facebook pages to give you guys a running idea about what we are eating a long with other tips and little pep talks so please “like” BodyRock.Tv on Facebook here for daily inspiration & motivation :))!

For Lisa’s Facebook page click here, Sean’s Facebook page click here, Freddy’s Facebook page: click here



Around The Web
  • TonyaN

    Lisa, could we please get more workouts that incorporate the boxing or kickboxing moves. I loved this workout and have repeated it several times. It was fun which made it seem easier even though by end I was a pool of jelly on the floor. it was one of those amazing workouts that seemed like I did nothing but when it was over I thought I would throw up. So thanks and more please.

  • Anonymous

    Hey guys. 
    So today I feel EXTREMELY defeated. This Monday, I started a “diet” program that I thought was a muscle rehab 3 week pump up. The first day I was hungry, snippy, and my workouts had no “oomph”. Today I decided to go off it and I feel HORRIBLE! I feel as though I gave up. Then, I realized that this was a 3 week fat blaster. 
    The point is that I feel that I gave up. Defeat. But I know that this was not the best for me. 
    Please send me your advice. Really needing it…

    • car

      hi wellieb. ditch those diets i say, and change yr lifestyle.have u ever googled paleo?its a serious fat blasting way of life.u will not be hungry,nor malnourished. get to visit mark’s daily apple for one, or gnolls.org. its not a 3wk diet. its a system, and bodrock workouts fit so snugly within its ideals!

      • Anonymous

        Thanks! I will deff. read up. 
        Sounds like something that I could really benefit from. Is paleo also called the “caveman diet”? If so I think I know what you are talking about.

        • ZoeRocker

          Yes it is also called the caveman diet. You could also try going gluten free. It will stop you from eating breads and pastries and other tempting treats. Not only that, it will improve your sleep and you’ll have more energy. I cut out gluten (I am intolerant) about a year and a half ago and it changed my life. 

      • Bibi

         I don’t want to be negative, but I as I have had lots of problems with food and diet (see my post above), I have needed to visit a nutritionist and several doctors very often. And the whole of them told me not to follow a diet like the paleo one, even to leave the carbohydrates out in the evengings may damage your digestion  in the long run. I know that all those diets are very fancy but not the best choice. Shure, you need to eat enough proteins and not too much carbs, let alone sugar and processed food. But against the widespread opinion, carbs aren’t that bad. And if you eat them in a healthy way (whole grain, not processed aso) you won’t get fat.
         I eat them, even in the evenings, and, to be honest, I am very  slim; my BMI is around 19.

        • Anonymous

          I think that everybody is different. What might work for you, could be a disaster for someone else. Thats why I’m considering all possible lifestyle diets.

          • Bibi

             Of course everybody is different. I just would like to warn against all those fancy diets. Most of them are considered as unhealthy by doctors; for example those that tell us not to eat too much carbs and mostly protein aso.
            I really don’t want to be precocious! But I know what I am talking about. I had eating disorders when I was a teenager and had to learn to eat “normal” and “healthy” again, besides I have some food intolerances and allgeries and thus have needed to visit nutritionists and doctors for years. This is why I am now kind of well versed in this subject.

          • Bibi

             p.s. and no, I don’t have these disorders anymore, really not :)

  • Mechaleysgirl

    Hi Freddy,  Thanks for the pep talk, I definitely needed that today!  Plus you gave me a great idea to implement in our house. My boys are going to love this…..

  • red

    heyy i absolutely love what you guys are doing but can we have more bodyweight exercises i know equipment spices the workouts but it’d be great if we had simpler body weight workouts thanks!

    • Anonymous

      But this one is bodyweight only. Or am I dreaming? You can use absolutly whatever or even nothing for punching and it will make no change to the workout. Or you mean the weighted bonus? Try to use bottles with water for example…

    • Lvette #1

      I used nothing for the punching. Just air punch….pretend to be punching  an object.

  • Africangoddess4

    I really needed to read this today!!! Thank you Freddy!!

  • Anonymous

    Hey Freddy!!  Your Mom sounds like an incredible woman & has raised two boys into wonderful men. Thank you for sharing this.  My kids are forever rolling their eyeballs at me when I talk about positive thoughts and how are internal talk actually shapes our reality, they in turn tell me to stop with the ‘hippie sh*t’  I had my kids read your article (18, 17 & 15 yr. old twins), I think they are getting now.  Thank you.  Hugs to you, Sean & Lisa-Marie.  I feel honoured to be part of this community.  

  • Bibi

    Hello,
    as Freddy writes about the three aspects of fitness I would like to ask you all for help:
    I have incorporated these aspects in my everyday life since I was a teenager. I have done lots of sports, even competitive sports since I had been a child until I had an accident. Besides, I eat very healthy, no processed food, vegetables, lean meat aso. But, I just don’t develope muscles. Shure, I have some, but not enough for me to say that I am getting stronger or kind of “solid” (hope you can say this in English). (The thing is, that I manage to do those workouts, I am not too week. So I am wondering where my muscles hide).
    The other thing is that I have some food intolerances and allergies that restrict my diet: I cannot eat anything correlated to milk, soy, nuts and fish. And although I try to get my protein by eating lots of lean meat (mostly poultry), quinoa aso, I am afraid that this is the reason why I don’t build muscles. But this cannot be the one and only reason and there have to be ways for me to build muscles. But I don’t know any and am very frustrated.

    Do you have and ideas? Would you help me?

  • Anonymous

    I love the black shorts!! sorry they are way better than the undies lol!!

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

    YES, YES, YES to this post! :))))) Love it! :))

  • Anonymous

    done :D!!
    1) 3, 3, 3
    2) 2 1/2, 3, 3
    3) 3 1/2, 3, 3
    4) 4, 5, 5

    butt bonus
    24 omg these were killer!

    bonus chest
    10 ea :D

    I am kinda sore from yesterday lol and I have been painting, but this was a great workout!

  • Anonymous

    For a while now I’ve been wondering if that is water in your sandbag! :D

  • Anonymous

    So I googled it and 4kg equals about 8lbs.

  • Chris Lee

    ah, so much fun!  i took all my frustrations out on that sandbag and killed it.  it makes it harder if you put some power into those punches.

    1. 5+2burpee tucks, 5+1, 5+2
    2. 4+1, 4+2, 4+1
    3. 5, 4+2, 4
    4. 36-36-32 (counted each situp)

    butt bonus 42

    cool down 12 reps.
    the round the world was kind of hurting my shoulder, even with only 10lbs, so i think i’ll pass on it next time. i have to listen to my body.  especially when it goes snap, pop, groan!

    i’ve got bjj this afternoon, and i’ll do some extras before i go home tonight.

    chris

  • Samanthina

       Hi,guys,here are my score:
    1) Press-up + Burpee + Tuck Jump x2 & 10 x Straight Punches –3 4 4

    2) Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches – 4 4 4 

    3) Press-up + Burpee + Tuck Jump x2 & 2 x Straight Punches + 2 x Hook Punches – 4 4 4

    4) 2 x Mid Abs + 2 x Bag Touch Abs -11 13 14

    Bonus Butt Workout:
    1) 2 x Switch Lunge & 1 x Prisoner Squat Jump (Stay Low)- 3 min

    Bonus – Weighted Workout: I did 15 reps.in 07:39 min.
     + a burpee for Erin, Thank you guys :)

  • MariaBjørgJepsen

    Ohhhhh…. not this Brutalizer of a workout again!!! Sorry… “Oh BOY”, I mean, haha :) I will kill my thighs tomorrow morning! 

    Today I did:
    Silent Killer (Bodyweight and a few changed exercises): http://www.bodyrock.tv/2011/09/27/silent-killer-workout/.
    & Hot Girls Sweat: http://www.bodyrock.tv/2012/02/29/hot-girls-sweat-workout-day-3-week-4-of-the-february-30-day-challenge/.

    Extra w. 15 kilos:
    Press & Twist: 30.
    1-Leg Dead Lift L+R: 25 each.
    Sandbag Sit-Up: 30.
    Straight Leg Raises (Dip station): 30.
    Lunge & One Arm Row L+R: 30 each.

    3 Min. Butt Bonus: 91 reps.
    Ab Bonus: 30 V ab Rolls.

    Love, Maria

    • Vivi

      PLEAAAAAAAAAASE someone can find a full job for Maria????
      Now she has time to make 2 workouts + EXTRA !!….. How would you want that we can win against her score now !!!???
      hahahahahaha !!

      How are you my sweetie ? As you can see no more time this week to talk :( I follow you and read your comment and score but not enough time to write.
      I still go to the gym at lunch. Now I run to warm up (to work my cardio a littlle too!)15-20 min and then I did my own 12-15 min workout and then 15 min to bodybuilding.
      I would love o be stronger, but it’s really hard…and as you know I’m not the best exemple in real healthy diet ! I still enjoy have a drink and eat some cheese & bread with BUTTER !! :p
      With the picture I believed that your sister “wan” last thursday (one week)? You should (and your parents) be proud !!

      Much love my dear, I have to let you yet !! Go to work right now !! It’s 8:00 ;)
      Kiss

  • md

    YES – love is the missing link!  I used to “think” that I loved myself for practically my entire life.  Then something tragic happened and one thing led to another.  The Universe took me on a journey so to say – and at the end of it (or a new beginning) I realized that I really didn’t love myself – now I do.  It is so easy yet at times so hard – like a paradox?!  I also believe that most of us are going about lives in this same frame of mind.  True healing comes from within, passion, enthusiasm (or entheos)… positive psychology!  Your Mom is one amazing lady!

  • md

    YES – love is the missing link!  I used to “think” that I loved myself for practically my entire life.  Then something tragic happened and one thing led to another.  The Universe took me on a journey so to say – and at the end of it (or a new beginning) I realized that I really didn’t love myself – now I do.  It is so easy yet at times so hard – like a paradox?!  I also believe that most of us are going about lives in this same frame of mind.  True healing comes from within, passion, enthusiasm (or entheos)… positive psychology!  Your Mom is one amazing lady!

  • Bibi

     Hello!
    First: Thank you for your answer!!
    For the BR workouts I use a kind of a sandbag of about 15 – 18 kg.
    For other workouts I use dumbbells of 1,5 – 3 kg and barbells of 12 kg (but I am going to increase the weight). Is this too less?#
    As I try to eat very healthy, I actually assume that my level of nutrients is as high  as it should be; but I don’t know.
    But I don’t understand your metaphor of motor units… what do you mean exactly?

  • Bibi

     As far as I know, this is not true. You need carbs to incite your digestion which should work during the evening and night. Shouldn’t it?
    And the food that contains carbs often contain good protein as well, like oatmeal. Besides, food that contains carbs makes you feel replete longer than food containing just proteins.

  • Tori Bradford

    By the second round I was doing push ups on my knees.  My arms are so sore from this week.  Thanks for the inspiration to whip myself into shape.
    P.S.  I hate push ups so thanks for making me do them.

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

    Hi Guys,

    Mom’s can be full of wisdom and it’s good you two have a great one.

    –Chris

  • 1Ivana

    Hi there, 

    so yesterday I had my rest day, I was feeling a bit of pain in my back, and due to everything that happened I just didn’t want do do anything to be sure…and I went again on a “Bio therapy”, my mother is therapist and today I felt so much better…I did yesterdays workout, I did modifications for push ups, except for burpees (so burpees regular push ups, everything else on knees)…and I did both bonus workouts…

    Few days ago I find a little locker on the street, someone throw it away, and…you guess..I took it and I made perfectly good new one….I put it under my desk, it has two draws and I put all the stuff that were on my desk in it…OK, here comes some pictures (oh yes I drew on it)..

    this is a link about that Bio energy if you want to check it put….
    http://en.bioenergyhealer.net/ 

    • Anonymous

      too cute 1lvana!  I love the flowers with the lady bugs!

    • Mmghia

      Love it!

  • Anonymous

    I’ve been following bodyrock for about two years and enjoying the incredible fitness levels vicariously, but now I’m feeling like I actually want to finally tackle my weight issues. I’m too afraid to weigh myself because I was upset the last time and I know I’ve put on more weight, but I’m about to outgrow size 18 in UK women’s clothing, and I cannot cope with having to buy size 20s, so I finally feel I’ve had enough of this. The thing is, I know it’s silly but I’m afraid I will  overdo it and have a heart attack! I suppose the sensible thing is to search for the beginner videos first, but I wondered if anyone would recommend doing the daily workouts instead and pushing harder. Plus any tips on how you recognise that you need to slow down or rest would be great! Thank you. (I hope to post my first scores on one of these posts tomorrow!)

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

      Here are some ideas, not in any order:
      *Check with your doctor regarding the safest approach for you to ease into more intense exercises. *Before or after a workout, add a walk. *You can make any workout beginner friendly!  Do push-ups off your knees or do box push ups.  If that’s too hard, hold plank position as long as you can.Decrease intensity by omitting the jumps.  Jump tuck?  do a jump squat, or just a plain squat.  Plank jacks?  step your feet to the sides & back in.  Burpees or plank jumps?  Step your feet in & stand up rather than jump them into place.When Lisa jumps into positions, decrease the intensity by stepping in place, or omitting jumps.

      If you feel faint, dizzy, nauseated or really weak, stop.  

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

      Hi SingingSliver,

      It’s not silly.   The best solution is to both workout and control your diet.  Freddy and Zuzka have both wrote on diet and weght loss here at bodyrock.  You should do a search on the subject of food and weight loss.  What JessJN suggests is sound as well.

      Good luck and let us know how it goes,
      –Chris

  • Anonymous

    Wee! I’m always really excited towards the end of my work day when I know a new post is up :) A friend almost broke down laughing at my inability to do even a single proper women’s pushup, and I spontaneously bet her that I could do 100 by her birthday! (August 14)
    You guys are an inspiration to the girl who always got chosen last in sports teams, I’ve been getting up half an hour early to exercise with you and feeling just magnificent throughout the whole day.
    THANK YOU!

    • Anonymous

      IvyJel

      here’s something to help you in your quest!  http://hundredpushups.com/index.html  I also recommend practising pushups off walls, then desks or counters, coffee tables, benches and then finally down to the floor.  and practicing holding a  plank

  • http://www.facebook.com/profile.php?id=1461945144 Kristen Fabry

    Hey guys!

    I’m sharing a photo I took of myself the other day just for the fun of it. I’m not as thin as some of you but I love myself for who I am and I’m proud of the work I’ve done. I wanted to say that I’m proud of myself because the workout today was great but I only beat my scores by 1/2 maybe 1 rep and I don’t feel as proud as I want to. I figured writing it out on here would help. I forgot to say powerful words beforehand and during. Woops! 

    Anyway here are my scores! I’ve been feeling detox-y all week since I have off of school and whenever I take a break from ‘doing stuff’ I feel incredibly horrible. :/ No fun since this week is a killer week!

    PU, Burpee and Tuck Jump x2 10 straight punches: 4, 4 3/4, 4 and 1 PU
    PU, Burpee and Tuck Jump x2 10 Hook Punches: 3, 3 1/2, 3 and 1 PU and 1 Burpee
    PU, Burpee and Tuck Jump x2 10 Straight/Hook Punches: 3, 3 and 1 burpee, 4
    2 Mid Abs, 2 Bag Touches: 6, 6 1/2, 8 1/2

    Anyway thank you all for always being here for me!

    • Mmghia

      Kristen, I think you look great, ready for bikini season if you as me!! well done. Michelle

    • MariaBjørgJepsen

      You look wonderful, slim and fit :)

  • Elena Ioan

    I just love those black & with pictures!!!!

  • 1Ivana

    different time zone!!! :))

  • Gerri Lee Schafer

     Hi Cy49.

    The BR videos are recorded in Ontario Canada and usually posted late in the evening their time, so most of the world doesn’t get the “new” work out until a day later.  I’m in western Canada, so I usually get to see the post before I go to sleep, but I always cruise a day or two behind so I have time to view the video several times to get the routine down correctly before trying it..Hope that helps

  • Kathy_Bodyrock

    Thanks for revisiting this WO :) love to punch in the SB :D

    my scores:
    1. Press-up + Burpee + Tuck Jump x2 + Straight Punches x10: 4 4 4
    2. Press-up + Burpee + Tuck Jump x2 + Hook Punches x10: 3 3 3
    3. Press-up + Burpee + Tuck Jump x2 + Straight Punches x2 + Hook Punches x2: 3 4 3
    4. Mid-Abs x2 + Bag Touch Abs x2: 5 7 7

    + Butt Bonus: I did 30 sets in 3 min – that was a killer!!!! :)

    + Bonus Weighted WO: I did 15 reps each exercise: time: 9:06

    + BfE <3

    thank you guys :)

    good night or good morning or nice day to all the people out there :)

  • Ash

    Those box weights are nice, but I think you can save money just using cast iron ones if you do not plan to use the heavier sets.

  • Anonymous

    Cy49

    they film the 15th on the 15th, then have to edit and upload so it comes out that evening, they are in the eastern standard time zone.  so most people do it on the 16th.  do friday’s workout on saturday or save it until monday!  or just pick one of the over 600 workouts here to do instead!

  • Anonymous

    hey
    decided to just do the weighted workout today!  haven’t done one yet!

    bentover row & one leg deadlift(you did skater?) – did 14 reps(counted each as one) 2 – 15lb dumbbells
    shoulder press & twist – started with 15lb dumbbells for 4 reps then dropped to 10lb dumbbells for 8 more
    lawnmower & a press – 15lb dumbbell for 10 reps each side (I did a shoulder press at the top)
    round abouts – 5lb dumbbells for 12 reps counting around one way and back as one

    I didn’t time it!

  • Anonymous

    OK I just finished my March Abs Madness, had to make up an extra 100 reps that I missed the other day after Maria’s workout

    ugi crunch – 25 reps
    v-ab ugi toss – 25 reps
    ugi squeeze bum ups – 25 reps
    ab rollups – 25 reps
    froggy/ butterfly crunch – 25 reps
    plank to dolphin -25 reps
    x 2 for 300 reps total for march 2000 reps  ooooohh!

  • MariaBjørgJepsen

    Ooooh, the older “Turn Me On” workout – those burpees KILL my poor thighs!!! But I felt amazing and drenched in sweat after. I beat a few old scores from January ( ).

    1) Burpee, Push-up & Jump Tuck x 2 & 10 Punches: 7-6½-6½  (6½-6-6½).
    2) Burpee, Push-up & Jump Tuck x 2 & 10 Hooks: 6-6-6  (5-5-5).
    3) Burpee, Push-up & Jump Tuck x2 & 2 P + 2 H: 6-6½-6 (7-6-6).
    4) 2 x Mid Abs & 2 Up & Touch Abs: 48-48-50  (44-44-46).

    3 min. Butt: 83 sets

  • Lvette #1

    Great message Freddy! Just like we exercise our physical body, we need to remember our mental well-being deserve even greater attention.

    Here are  scores
    1) 4 – 4(5 punches on 4th) – 3 (4 punches on 3rd)
    2) 3 -3-2
    3) 2-3-3
    4) 4-4-4

    Sexy tight  butt bonus: 22 reps in 3 min holding a 6lb medicine ball

    Bonus Weighted: 3 sets of 10 reps on all 5 exercises took me  11:21.

    Thanks Folks!

    • Lvette #1

      Brain Fart…just realized in did the bentover rows with doing deadlifts.

  • MariaBjørgJepsen

    Me too, finally, so awesome :)

  • Cindy

    I did it at the gym today.
    1 3-6-6
    2 6-5-6
    3 6-6-6
    4 7-7-6
    Sexy tight butt bonus 50 reps in 3 minutes
    Weight workout
    1 Bent over row & deadlift 15
    2 Shulder press  and twist 16
    3 Lunge lawmowner-DB 5 pounds 15
    4 Lunge lawmowner DB5 15
    Great workout!

  • Anonymous

    good job! :)

  • B-Rad

    1) 4-4-3

    2) 3.5-3-3

    3) 3-3-2

    4) 8-8-12 (kept losing count)

    2 x Switch Lunge & 2 x Prisoner Squat Jump 25x

    Weight workout

    1) Bent over row & deadlift 12 (50 lbs)

    2) Shoulder press and twist 12 (25 lbs)

    3) Lunge lawnmower L & R  12 (25 lbs)

    4) Round the world 10 (25 lbs)

    BR Workout #12 for me. Was a bit slack last week with only 3 workouts, but did get out Sat/Sun for hiking and rock climbing.

  • http://www.makavelina.cz Nina_CZ

    Maaaaan, this was tough!!! Just did it, didn’t count my reps, but was aiming for max., pushed hard and did so many of those burpees!!! Aaaaaaaa!! :D Did both bonuses, my legs are jelly and my arms feel stronger than ever. Thanks for this great workout :)