Mar 16 2012

Leg Sculpt Mash-Up BodyRock Workout

Posted by Frederick | In All Exercises, All Videos, All Workouts, Butt and Abs Workout, Featured Articles, Full Body Blast Workout, March Workouts, March Workouts, Today's Workout, Uncategorized

Hi BodyRockers,

As a follow up to my post on March 13th about facing the end of my marriage and my new relationship, I just wanted to thank everyone who has taken the time to write in with their kind and loving words of support. Many of you have offered supportive comments and emails on the site and on my Facebook and others have taken the time to relate their own struggles with overcoming the hurt, disappointment and loss of a broken relationship. My heart especially goes out to those of you out there that wrote me about their experiences overcoming the pain of suffering through the betrayal of infidelity. Having your heart broken can feel similar to experiencing a death, but given enough time and healing there is a rebirth of self and you eventually arise out of the ashes of your old life and find yourself stronger, renewed in spirit and ready to live life again to the fullest. They say that time is the great healer, but I found that focusing down on my daily 12 minutes of training helped to diminish that deep body ache that only comes from a broken heart. I hope that my experience has left me more compassionate, and better able to lend a shoulder of understanding to those that have suffered similar experiences. Keep your heart a place of light, joy and wonderment in the temple of your body :)

Best,

Freddy

P.S. Now enough of this lovey-dovey stuff :) Sean has put together an absolutely brutal 21 minute mash-up workout for you below. Sweat like you mean it.

Workout Break Down:

Hi BodyRockers, Sean here. I seem to have a bit of a cold today – feeling a bit under the weather – so I put together this Mash Up workout video of some my fav exercises that really targets and sculpts the legs and butt while still delivering a solid full body burn. Set your interval timer to 21 rounds of 50 seconds work with a 10 second rest – & Bust out as many repetitions of the following exercises as you can.  At 21 minutes this workout is a little bit  longer than our regular 12 Minute routines, but you have 2 days of active rest over the weekend so I wanted to push it a little bit harder (especially in your legs)  and make you sweat till you bleed!! I’m posting a shout out video on my Facebook page here if you want to stop in and say hi (and maybe suggest some home remedies for getting over a cold).

1) Push Up Box Jump

2) V sit up pull up using your Dip Station

3) Low Jacks Squat using the pink Sandbag

4) Squat and Press using the pink Sandbag

5) Sand Bag Pick Up using the pink Sandbag

6) Side Plank Abs

7) Side Plank Abs

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
  • http://www.facebook.com/tammy.thomasgaudreault Tammy Thomas-Gaudreault

    you guys forgot to show mods for those who don’t have an equalizer! I understand about trying ti push sales for it but it would be appreciated for those of us who don’t have the money to be able to have alternatives…

    • Ricky 29

       I use two wooden barchairs and a broomstick (a thick one) for the pull up/reverse pushup stuff and just the two barchairs for the knee raises. as for the v sit pull up: if you don’t have dip station/equalizer or the things I use (something to pull u up) I suggest you do the abs on a couch table or on the couch and then do a dip. you can use a table too. do the abs under the table and then pull u up grabbing the sides of the table. be creative :-)
      lots of love

  • Vivi

    it made me think the same thing….

  • Vivi

    I Hope you will feel quickly better Sean.

    I’m late in march workout so I have to choose 2 this morning! And I have to say that it’s not easy because I find them so great  !!!

  • Anonymous

    Freddy, i want to ask for your forgiveness for judging you in my heart about all that append… it was wrong. i did not know the details. im sorry. 

  • Zolasoleil

    Oh come on. It’s just marketing. 

  • Kathy_Bodyrock

    Thanks for the great sweat :D love those exercises!

    My scores:
    1. PUx2 + Box Jump: 6 6 6
    2. V-Sit up Pull up w/DS: 7 7 8
    3. Low Jacks Squat w/SB: 20 23 23
    4. Squat+Press w/SB: 18 15 15
    5. SB Pick up w/SB: 14 12 15
    6. Side Plank Abs L: 21 20 23
    7. Side Plank Abs R: 20 22 24

    + BfE <3

    Nice sunny weekend, bodyrockers :)

  • Kathy_Bodyrock

    Sean, hope you will feel better asap!!!!!

  • Gerri Lee Schafer

    Still waiting for my back to get better  :((  But I can’t do nothing, so here is what I did.  Nice little cardio/leg routine.

    3 rounds for time….  11:41

    1/ 20 jump squat
    2/ 20 jump jacks
    3/ 20 jump lunge
    4/ 20 high knees 2=1
    5/ 20 mountain runners 2=1
    6/ 20 running butt kicks 2=1
    7/ 20 dynamic squats
    8/ 20 jump knee tucks
    9/ 20 crunches
    10/ 20 chair dips

    then I got my MAM upper and my 100 push ups in too (120 today)  did this 2 times through

    20 push ups
    25 arms in air sit ups
    20 push ups
    25 toe touch sit ups
    20 push ups
    50 crunches
    100 high knees

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

    This looks great!  I have to wait until I’m home to do this because I don’t have a sandbag with me, but I LOVE the mash-up from different workouts!  I think it’s a great idea, especially when I know you guys work your butts off to get a new workout up every day.  I love to see your lovely faces, but I love to know you’re getting a rest, too!

    And Freddy, my heart goes out to you.  The good thing is, things get better.  They will and are getting better as long as you’re focused on where you’re going and not where you’ve been.  Much love to you, and much love to Lisa Marie and Sean for all they do for you and for us. :)

    For today’s workout I was inspired by the “mash up” and may do a mash up of the last two workouts I did–Turn Up the Music and the Ultimate Bodyweight Workout.  WIsh me luck!! :)

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

    This looks great!  I have to wait until I’m home to do this because I don’t have a sandbag with me, but I LOVE the mash-up from different workouts!  I think it’s a great idea, especially when I know you guys work your butts off to get a new workout up every day.  I love to see your lovely faces, but I love to know you’re getting a rest, too!

    And Freddy, my heart goes out to you.  The good thing is, things get better.  They will and are getting better as long as you’re focused on where you’re going and not where you’ve been.  Much love to you, and much love to Lisa Marie and Sean for all they do for you and for us. :)

    For today’s workout I was inspired by the “mash up” and may do a mash up of the last two workouts I did–Turn Up the Music and the Ultimate Bodyweight Workout.  WIsh me luck!! :)

  • Lvette #1

    I believe Freddy was taking about the emails  he got from others telling about their own storys of breakup due to infidelity. I don’t think he mention or imply that about his own breakup, but I could be wrong.

  • Lvette #1

    Great idea for a mash up. I’m two days behind, so I’ll be rocking this on Monday. I hope you feel better soon Sean.

  • Tanya

    Wow, this was an AWESOME workout!  It kicked my butt by the last round, but the combination of moves was GREAT and the workout flowed smoothly!  Thanks!  This was a really good one!

  • Anonymous

    Hi,here is my score: (I used 4kg kettlebells for the exercises)
     Push Up Box Jump-9 9 9
     V sit up pull up -11 11 12

     Low Jacks Squat-26 38 40 

     Squat and Press- 22 23 22

     Sand Bag Pick Up- 18 19 19

     Side Plank Abs-Left 27 29 31

     Side Plank Abs-Right 28 31 31
    + a BFE.
    Thank you very much,guys :)

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

    I can’t wait to do this one–it’s top of my list for when I get back to California!  But I was inspired by the “mash up” idea and mashed up 2 workouts that I can do with equipment here at my parents house that I’ve done since being here–Turn Up the Music and Ultimate Bodyweight Workout!  My mom has 20lb ankle weights which I can’t really grab like a sandbag, but I can use them if my grip doesn’t need to change on them.  She also had 10lb dumbbells, which I used for handles on the push up and pick rolls, and a balance ball, which is really a toy becuase it has handles on it, but hey–works for me!  On the V-touch abs I really tried to not put my legs and arms/shoulders down between rounds.

    Luck of the Irish Workout:
    3 rounds, 10&50 seconds:

    burpee and tuck jump: 13-11-11
    snow boarders: 25-24-23
    push up and pike rolls: 10-11-10
    one leg push ups (arms in): 19-15-16
    turkish jump ups (stand up and jump abs, only weight over head): 9-9-9
    V-touch abs: 18-18-17

    After that I did ZWOW 9!  Great way to start a Saturday!  Happy St. Patty’s everybody!

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

    Today i created a workout specially for my low back/sciatic pain. (The pain had been gone for like 2 weeks but on thursday i accidentally activated it again with Smoking hot body workout, on the get ups, my form must have been bad or something. )

    so i did 20 min countdown of:
    1. Elevated lunges – 25 each leg
    2. 1 Chin up + as many mini chin ups as i can do. then repeat till i cant do more. – On the first round i did about 1 + 8 mini, then 1 + 5, and like 1+2.  Then each round were lower. 

    i did 5 rounds + 25 elevated lunges on each leg. Still finished 1 more round of chin ups. 

    + Lisa Marie’s leg bonus: A-B-C . Toooootal butt burn espcially the B. oweee. 

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

      Have you seen a doctor, Isidora?  It seems like you’ve been dealing with pain for a while.  My husband has a bulging disc that causes his sciatica & can only swim for exercise right now.  I’m guessing/hoping yours is from muscle inflammation (maybe the piriformis) since you are so young.  Sciatica sucks…be careful.

      Sciatic pain from Piriformis syndrome: http://en.wikipedia.org/wiki/Piriformis_syndrome#Diagnosis  
      More http://www.spine-health.com/conditions/sciatica/piriformis-syndrome-treatment

      Clinical test on you tube http://www.youtube.com/watch?v=sEu4jhBnIAs&feature=related
      Video about piriformis syndrome http://www.youtube.com/watch?v=Jmsf_N1PeTE&feature=related
      Video of exercises to help it http://www.youtube.com/watch?v=2qZ517Rw7ME

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

        no i havent lol. And yeah it sucks, from what i’ve read i think its from the piriformis syndrome cuz my hips have always been very unflexible and my gluteus are not my strongest muscles. And an obvious reason is a mild/severe scoliosis i have.

        I dont think its a disc or anything serious because during the last 5 months ive been having it there have been weeks were i dont have any pain, but then during a workout i do something wrong and i activate it again. I need to be more careful and LISTEN to my body which sometimes is hard, very hard!.

        thanks alot for the info! :D

  • Jules

    Freddy, I just wanted to say thank you.  Thank you for opening up a very personal experience regarding your breakup.  It’s been over a year for me and bc of my ex’s constant intrusion in my life I have not been able to move on like you.  You have given me strength in your words to move on.  Eventhough my ex is not letting me, I will do it on my own.  I will no longer respond to his texts or see him.  Heartbreak is like a death, it can consume you.  Luckily I have had my work to turn to, but being an RN requires that one gives themselves emotionally and physically.  I feel sometimes that I have an empty bank at the end of a shift.   I workout daily with you on Bodyrock and ride my bike to and from the hospital.  These two steadies in my life have helped me to maintain some sense of self.  I have not allowed myself to date seriously or even attempt a relationship at times pushing ppl away.  I hope to get to the place you are at and be able to smile again and face life without grey skies.  Much love and admiration to you Freddy, and your new found strength and empathy. I’m so happy you found love again in a gentle soul like Lisa, you deserve to be loved and happier that you have ever been before.  much love, Jules

  • Ioan Elena

    OMG! Those oblique planks….! Wooooooooooooosh! :)

  • mdk

     I think that he is very smart and conscientious about what he writes and how he writes/words it…

  • Mary Lou

    I usually take Sundays off, but this is VERY tempting…

  • Anonymous

    It gets me annoyed when he is deliberately  ambiguous with his words.  If zuzana was unfaithful, straight up say it instead of using a passive voice and sentences that can be taken either way.  Like I dont know whether to feel bad or get mad because he is trying to manipulate people into feeling bad for him.

    I just wish i knew what happened!! lol dont get mad at me people

    • Anonymous

      Like trying to insinuate it was Zuzanas wrong doing by not actually coming out and saying it

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

    Hi diana,

    I do the same.  Mine cost something like 8 bucks and I mover the plastic supports for the legs that sometime get in the way of your arms lower on the legs.

    –Chris
    PS My DIY setup I made for here is for outdoor/spring/summer.

  • 1Ivana

    Hi there,

    so it is 6 in the morning…I don’t remember when I woke up this early on Sunday…but, I am getting ready and I am going hiking, and this is a firs loooong hike after my knee injury…so wish me luck (it is somewhere around 7 hours of walk..)
    Just wanted to say hi…

    kisses to you all

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

      Have fun!! A long hike sounds like a PERFECT way to spend a Sunday!

      • 1Ivana

        It was…!!

  • Vivi

    Happy sunday !
    No rest day for me today.
    I did this one which is a killer ! (before this one I did “Ultimate bodyweight OUCH !!)

    So my score is :

    1/ jump box + 2 PU : 9.8.9
    2/ V sit up & pull ups: 12.13.16
    3/ Low jacks 10kg : 42.43.50
    4/ Squat & Press : 36.34.40
    5/ 10kg pick up : 25.26.29 (I countd each midle lift weight)
    6/ Side plank crunch L : 26.40.40
    7/ Side plank crunch R : 27.40.44
    For the 2 last exercises I had to do :crunch with  same elbow-same leg. It’s completely impossible for me to be on support on my outside leg in side plank :( BIG PAIN in my bones of the pond :(

    Great great sweat this morning.
    It was very hard these 2 workouts but I feel so well now !!!!

    Bye <3

    • MariaBjørgJepsen

      Awesome scores, sweety!

      • Vivi

        Thanks, But in second workout it was hard!!
        rest day for me today…my body is so sore !!
        but I will be impressed by yours for sure !!

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

    No, they are a few years apart! They look alike though! :)

  • Cindy

    1 2 push up box jump 9-9-8
    2 V-sit up pullup 10-12-12 (last 4 rep  assisted)
    3 Low jump squat 35 (sandbag 12 pounds), 35-35 (20 pounds Barbell)
    4 Squat & Press 21 (12 pound sandbag), 19-16 (20 Pounds Barbell)
    5 Sandbag Pick up 22 -22, 22 (last with 35 pound disc)
    6 Side Plank ab L 24-24-20
    7 Side pllank ab R 24=-24-20
    I ende up with ZWOW$9 fpr 11 minutes and 30 sec.
    Thanks!

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

    Freddy is the camerman & writes most of the post introducrtions.
    Sean is Freddy’s brother, who is in videos.
    Lisa, the newest host, is the lady with short hair in most of the videos.
    Other guest hosts were: Jess & Kyla
    Zuzuna is Freddy’s ex-wife & co-founder of BR.  She left BR, but is brought up all the time in the comments of this site.

    I hope that helps clear up who is who

    • Anonymous

      you fogot Cali – Freddy’s cute little doggy!  Look on the couch on the pillow, in many videos!  lol

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

        Hi Tee, 

        Be fair! I believe Sean has a cat named Goose (?)…so there is Lisa-Marie, Freddy, Goose, Cali and Sean in order of importance to Bodyrock.TV! :-)

        –Chris

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

          I totally forgot the animals!  There’s also Louis, Sean’s chihuahua.

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

            Hi JessJN, 

            Then the real question is…

            Are Cali and Louis related? :-)

            –Chris

          • 1Ivana

            buhahahahaha…yes they are all related to everyone…like in soaps…hahahahhahahaa

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

            Hi Ivana,

            Bodyrock a soap?  In some ways I guess.

            –Chris

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

            Hi Ivana,

            Bodyrock a soap?  In some ways I guess.

            –Chris

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

            Hi Ivana,

            Bodyrock a soap?  In some ways I guess.

            –Chris

          • 1Ivana

            No,no…just, the question was is one dog related to the other,and it was so funny and…well you know the soaps, the biggest thing is when you find out that you are your own father or mother…it was just to funny…
            I didn’t mean the real soap…!!! I am so happy that everyone is happy!!!…and the dogs too..hahahah…just my crazy sense of humor,didn’t mean anything negative…
            :))

          • 1Ivana

            No,no…just, the question was is one dog related to the other,and it was so funny and…well you know the soaps, the biggest thing is when you find out that you are your own father or mother…it was just to funny…
            I didn’t mean the real soap…!!! I am so happy that everyone is happy!!!…and the dogs too..hahahah…just my crazy sense of humor,didn’t mean anything negative…
            :))

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

            Hi Ivana,

            I have a warped sense of humor so I got your concept and was only pulling your chain so to speak. :-)  Any breakup and such looks inside and out like a soap opera that is why they draw an audience in the first place.  And it is probably why people want to paint in evil villainous and villains and why other let them. It sells “tickets”, but in my mind it’s the low road to take.

            –Chris

          • 1Ivana

            No,no…just, the question was is one dog related to the other,and it was so funny and…well you know the soaps, the biggest thing is when you find out that you are your own father or mother…it was just to funny…
            I didn’t mean the real soap…!!! I am so happy that everyone is happy!!!…and the dogs too..hahahah…just my crazy sense of humor,didn’t mean anything negative…
            :))

          • Anonymous

            cousins!

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

            Hi Tee,

            Yes, cousins, but then we are all cousins! ;-)

            –Chris

          • Anonymous

            I actually didn’t mention them as I didn’t think we’d ever seen them in videos. I didn’t think Louis was a chihuahua? cali is but I thought sean’s dog was a little terrier?

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

            opps. 

          • Anonymous

            does that mean I was right? lol I tried looking for the picture sean shared on facebook but I can’t find anything on there anymore, either too confusing or can’t access things unless you’re logged in.

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

            Hi Tee, 

            Lewis Parker?  Looks like  chihuahua to me.  And there appears to be a shelby in Sean’s life as well.  I love aniamls, specially dogs!  So I do see them as part of bodyrock, just as much as the bipeds who feed them! :-)

            –Chris

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

            Hi Tee, 

            Lewis Parker?  Looks like  chihuahua to me.  And there appears to be a shelby in Sean’s life as well.  I love aniamls, specially dogs!  So I do see them as part of bodyrock, just as much as the bipeds who feed them! :-)

            –Chris

          • Anonymous

            hmmm maybe that’s the picture I saw, it was a bit bigger dog and I thought it was a terrier but I don’t know dog breeds at all! maybe they should have all their animals around when they do a video! wouldn’t that possibly be funny!

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

            I found this on facebook…looks like a chihuahua to me!

          • Anonymous

            you are right, it’s not the picture I had in my mind, hmmm I wonder whos dog I was looking at? ha ha!

    • Anonymous

      you fogot Cali – Freddy’s cute little doggy!  Look on the couch on the pillow, in many videos!  lol

  • 1Ivana

    Thanks…to be honest I had problems with knees today, not as much but I felt them…on a side, now I am sure this is a ligament related problem…I think I will buy a balance board to work on them.

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

    I had to do a quick workout today, since I’m hosting a birthday party due to start any minute now.  I did a 13 min body-weight routine, then followed with a bonus round which I think would make a great workout if repeated for 4-5 rounds:

    20 sandbag or kettleball sit-ups (I did 15# kettleball)
    20 sumo squat + side leg lift, alternating
    20 prisoner get-ups from lying, alternating standing leg
    20 crab fighters (10 per side)5 ninja jump tuck burpees
    20 1-leg bridge leg lifts per side
    10 side plank bicycles per side
    10 1-arm tricep push-ups per arm

    + 8 min 10/20 skipping

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

    I had to do a quick workout today, since I’m hosting a birthday party due to start any minute now.  I did a 13 min body-weight routine, then followed with a bonus round which I think would make a great workout if repeated for 4-5 rounds:

    20 sandbag or kettleball sit-ups (I did 15# kettleball)
    20 sumo squat + side leg lift, alternating
    20 prisoner get-ups from lying, alternating standing leg
    20 crab fighters (10 per side)5 ninja jump tuck burpees
    20 1-leg bridge leg lifts per side
    10 side plank bicycles per side
    10 1-arm tricep push-ups per arm

    + 8 min 10/20 skipping

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

    Today I did “Suicidal Sweat Workout” –an oldie but goodie!  I highly recommend it!  Hope you’re having a great weekend!

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

    Hi Tsarevna22,

    They are brothers.  They look a lot a like. It’s sort of what happens when you have the same father and mother.  Sean was born on January 12th and Freddy March 11th.

    Why do you ask?

    –Chris

  • Jules

     Tess, thanks so much.  <3

    • Anonymous

      It my eyes bodyrock is a team.  We can get through anything together. :)  That includes the heartbreaks.

  • Lvette #1

    1) 8-6-7
    2) 11-11-10
    3) 22-21-19 (25lb sandbag)
    4) 9-10-11 (25lb sandbag)
    5) 11-14-10 (25lb sandbag)
    6) 17-21-20 (left side)
    7) 18-20-15 (right side)

    I have a suggestion, I’m not sure how much extra work and time  it will  take for it to be done or if it’s even possible. Since people are always  asking  for modifications, I’m  thinking  a modification sidebar like the ones on the right hand side of the screen with the various routine might be helpful to those in need. Team, I know it means more work for you guys, but once mods are  posted on the sidebar then  the issue of frequent request for mods stops.

    Great work guys!

    Ps.  Freddy, Sean and Lisa  is  there anything you guys would like me do, since I’m duties to your plates. :)

  • Bodyrocker_Audra

    Boy Lisa-Marie, I’ve been away for a week and I sure missed a lot lol.  I definately liked this longer workout!

    2PU+BoxJump: 8/6/5
    V-SitPullup:  13/10/7
    35lbLowJackSquat:  22/22/17
    35lbSquat&Press:  15/12/11
    35lbSBPickup:  15/15/10
    SidePlankAbs:  20 for both sides every round

    Oh, and Freddy congrats on finding love with Lisa, wishing you both the best! 

  • Bodyrocker_Audra

    Boy Lisa-Marie, I’ve been away for a week and I sure missed a lot lol.  I definately liked this longer workout!

    2PU+BoxJump: 8/6/5
    V-SitPullup:  13/10/7
    35lbLowJackSquat:  22/22/17
    35lbSquat&Press:  15/12/11
    35lbSBPickup:  15/15/10
    SidePlankAbs:  20 for both sides every round

    Oh, and Freddy congrats on finding love with Lisa, wishing you both the best! 

  • Mary Lou

    Those box jumps are a real mind messer upper. I can make the jump up onto the nice, soft and squishy bed, not beautifully mind you, but I can do it. However, as soon as I try it on the chest, which is about 4 inches lower, my shins cry bloody murder and my feet instantly nail themselves to the floor. Anybody with advice on how to get over the fear factor????? Calling me a wuss won’t do it either, I’ve already tried that, it didn’t work!
    push up/box jump: 4, 3.5, 4 right foot missed on last one…
    v sit pull up: 8, 8, 9 feet down still
    low jacks squat: 29, 38, 30
    squat & press: 11, 11, 11
    sandbag pick up: 16, 18, 16
    side plank abs L: 25, 26, 27
    side plank abs R: 23, 26, 26
    +25 knee, straight leg and core split raises on the dip station, 200 high knee skips and 30 straight and reach up abs. What a mess I am, whoo!

  • Mary Lou

    Those box jumps are a real mind messer upper. I can make the jump up onto the nice, soft and squishy bed, not beautifully mind you, but I can do it. However, as soon as I try it on the chest, which is about 4 inches lower, my shins cry bloody murder and my feet instantly nail themselves to the floor. Anybody with advice on how to get over the fear factor????? Calling me a wuss won’t do it either, I’ve already tried that, it didn’t work!
    push up/box jump: 4, 3.5, 4 right foot missed on last one…
    v sit pull up: 8, 8, 9 feet down still
    low jacks squat: 29, 38, 30
    squat & press: 11, 11, 11
    sandbag pick up: 16, 18, 16
    side plank abs L: 25, 26, 27
    side plank abs R: 23, 26, 26
    +25 knee, straight leg and core split raises on the dip station, 200 high knee skips and 30 straight and reach up abs. What a mess I am, whoo!

    • ulla

       Workout in front of your bed and tell yourself that you do it because it’s more challenging because of the added height and because you need to balance yourself when you land, which is actually quite a good workout in itself. (Ever gotten tired of walking in really lose sand?)
      There is no way that jumping onto your bed instead could possibly be related to your fears ;-)

    • Anonymous

      glad I’m not the only one who get psyched out by the box jump! my stool is only 6 to 8 inches high and I will pause a bit before I can jump! lol

      • Mary Lou

         I know! It’s terrifying, but I KNOW I can do it…. Go figure!

    • ulla

      You know, I’ve been thinking. Hope you’ll still read this, I’ll jsut post it on the off-chance you’ll find it: 
      Have you tried pushing your chest in front of your bed? That might allow you to conquer your fear step by step. You don’t need to be afraid to fall, because you will land softly. And once your body has memorized how jumping onto the chest feels, you can try to move it away from the bed. By then, not just your mind, but your body, too, will know that it can jump onto the chest.

      • Mary Lou

        Thanks ulla! Why didn’t I think of that????? I’ve actually been trying to jump on it from the side. If I try it from the end, it will be just like looking at the bed! Ooh, I’m going to try this when I start in about an hour. Thank you @3810c1b003347ca27edcad32a864b30a:disqus !

      • Mary Lou

        I DID IT! I DID IT! I went over forwards on the first one but landed on the bed so I did 10 with pauses but then I did 10 more with only ‘brief’ pauses! YAY! What a great idea Ulla, thank you, thank you, thank you!!!!!

        • ulla

          YAY!
          Congrats, well done!

  • Mary Lou

    Those box jumps are a real mind messer upper. I can make the jump up onto the nice, soft and squishy bed, not beautifully mind you, but I can do it. However, as soon as I try it on the chest, which is about 4 inches lower, my shins cry bloody murder and my feet instantly nail themselves to the floor. Anybody with advice on how to get over the fear factor????? Calling me a wuss won’t do it either, I’ve already tried that, it didn’t work!
    push up/box jump: 4, 3.5, 4 right foot missed on last one…
    v sit pull up: 8, 8, 9 feet down still
    low jacks squat: 29, 38, 30
    squat & press: 11, 11, 11
    sandbag pick up: 16, 18, 16
    side plank abs L: 25, 26, 27
    side plank abs R: 23, 26, 26
    +25 knee, straight leg and core split raises on the dip station, 200 high knee skips and 30 straight and reach up abs. What a mess I am, whoo!

  • ulla

     Hi elee,
    And welcome aboard!
    It’s kinda implied (and sometimes mentioned overtly) that warming up is up to you. There should be a routine or two you could follow somewhere in the “warm up” section, but what you do really is your own choice, if you know how to do it differently, just go ahead.  The same is true for cooling down, really, though some of the latest workouts have weight bonuses that can be used as cooldown sequences, if you do them slowly. Or else, just walk on the spot or round in circles until you’ve caught your breath. Oh, and don’t forget to stretch – again, there’s a routine you could use ( so that you don’t forget muscle groups) in the “cool down and stretching” section.
    Hope this helps
    ulla

  • Bridget

    I was cheated on numerous times by my ex, and it hurt SO much. I finally gathered the courage to leave him, but that kind of betrayal really sticks with you. It took me so long to find someone I could trust. I’m glad you’ve moved on, Freddy. Cheating is never, ever okay.

  • http://www.facebook.com/people/Kim-Jorgensen/1333548310 Kim Jorgensen

    Here I thought I wouldn’t be able to do the whole workout without a break. I wasn’t able to do the last two side planks properly because my shoulder was hurting to move. I have been finding myself getting stronger every workout, which is nice. I wasn’t feeling well today. In fact, I wouldn’t even move till almost 11am this morning. I pushed through it while dinner was on. Feel great now. Congrats to Freddy and Lisa-Marie on their new relationship and I hope Sean’s feeling better!
    1) Push Up Box Jump- 5/4/4
    2) V sit up dips using stool- 8/8/8
    3) Low Jacks Squat using 10 lb Kettlebell- 31/31/32
    4) Squat and Press using 10 lb Kettlebell- 13/13/13
    5) Sand Bag Pick Up using 10 lb Kettlebell- 18/17/14
    6) Side Plank Abs (R)- 13/12/Straight plank on elbows (static)
    7) Side Plank Abs (L)- 17/18/Straight plank on hands (static)

    • MariaBjørgJepsen

      Well done, Kim :) 

  • Mary Lou

     I know that has a little something to do with it…. :)

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

    Ohh that sucks. When i have sciatica I do more plank exercises, lunges, bridges etc. Here are some exercises:
    -Elevated lunges:http://www.bodyrock.tv/2009/11/06/fridays-intense-challenge-november-6th-2009/
    - Walking lunges: regular walking lunges
    - Jumping lunges (this is one of the few exercises that involves jumping and doesnt hurt)
    -Bridges
    -push ups
    -Chin ups/pull ups (chin ups are easier, u have ur arms facing towards your face. In pull ups ur hands are facing foward.)
    - Tricep dips
    - Reptile plank, mountain runners, grab the knee plank, side plank, etccc

    what i avoid:
    -SQUATS (mini squats aren’t bad)
    -jumping (I do jump with my jump rope tho)
    -Pike push ups
    - dive bombers
    - high impact exercises in general

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

    forgot to add the obvious. If u are doing an exercise and it hurts, stop doing it. Do all exercises that dont make u feel pain. Its quite simple.

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

    I rate them too!  How you feel afterwards is a great way to rate–I do it by how hard it is strength-training wise, how hard cardio-wise, and how fun it is.  I’ve thought about doing a “sweat factor” because some workouts, like this one, make me soooo sweaty!  :)

  • Anonymous

    hi guys, here are my scores:
    1/ 2PU +  jump box   : 7-6-6
    2/ V sit up & pull ups(i did bicycle with 7pounds on each arm): 49-50-53
    3/ Low jacks 20lbs : 36-36-36
    4/ Squat & Press 20lbs : 20-16-19
    5/ Sand bag pick up using 20lbs : 21-25-21
    6/ Side plank crunch L : 30-32-40
    7/ Side plank crunch R : 32-38-44the exersice was fabuloso!! thank you so much guys,
    was the best 21 minutes!!

  • Anonymous

    hi guys, here are my scores:
    1/ 2PU +  jump box   : 7-6-6
    2/ V sit up & pull ups(i did bicycle with 7pounds on each arm): 49-50-53
    3/ Low jacks 20lbs : 36-36-36
    4/ Squat & Press 20lbs : 20-16-19
    5/ Sand bag pick up using 20lbs : 21-25-21
    6/ Side plank crunch L : 30-32-40
    7/ Side plank crunch R : 32-38-44the exersice was fabuloso!! thank you so much guys,
    was the best 21 minutes!!

  • Jules

    Awe Vaida thank you sooo very much for everything you wrote, I read it I think three times to let it sink in lol. I will definitely follow your advice, it’s been almost a week since we last talked and it’s already getting easier not hearing his voice.

    I’m so sorry for your losses as well, heartbreak is like a death, it really is. But, from the bottom of my heart I thank you for taking the time to care and write to me. It truly means a lot to me.x

  • Armriley

    I’ve looked everywhere in my house for something to use for the box jump and there is literally nothing. How about a jump tuck? About the same?

  • MariaBjørgJepsen

    Wohooo, beat some scores today :)

    1) 15-15-15.
    2) 19½-20-20.
    3) 52-61-63.
    4) 42-44-41.
    5) 34-33-34.
    6) R: 46-46-44.
    7) L: 46-48-46.
     
    Plus 6 minutes of ABS: 
    1) Single Leg Toe Touch: 53.
    2) Ab Chopper: 26.
    3) V-Sit Hold & Super Man Back Hold: 8.
    4) Knee Raises (dip station) 30.
    5) Bicycle Abs: 120.
    6) Chest Lift & Butt Squeeze: 42.

    Plus Lisa’s Butt Bonus # 3.

  • noob

    any mods for someone without an ugi ball? for a sandbag i use a laptop bag filled up with books. is that okay?