Mar 20 2012

Not Afraid BodyRock Workout + Bonus Abs, Core & Butt Sculpt Cool Down

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

Hi BodyRockers,

Sometimes it’s easy to feel overwhelmed by life. Career and family obligations at times can seem crushing. Everyone needs or wants something and there is only so much time, money and pieces of ourselves to go around. If the pressure get’s too intense it’s easy to feel stuck, you run out of moves and you end up with the dreaded spinning beach ball that signals a crash is imminent (sorry for the mac analogy). Each of us experiences varying degrees of stress in life. Each of us has felt down and out at one time or another – that’s life. What each of us can do as BodyRockers is have a basic set of practices in place that serve to buffer or insulate us and release the stress. Our daily 12 minutes together is so powerful that it can crack through the most negative thoughts and bring clarity and much needed quiet to a busy mind endlessly thinking about this problem or that. Our workouts burn stubborn fat but they also burn anxiety and tension just as effectively. If you are following our mini-diet challenges that Lisa is posting for you on her Facebook page then you are eating at regular intervals and fuelling your body with the types of clean, delicious foods that support your training and your overall mental state of well being. Everything seems like more of a catastrophe when you are hungry and your body is out of balance. BodyRocking will change your life – you guys have proven it a million times over – and it will be there for you when the times get tough – just like we are :)

Enjoy BodyRocking!

Freddy

P.S. Spring has hit Kingston Today !! Freshly Cut Grass filled the air today as we filmed this workout for you. We can’t wait to bring our workouts outside :).

BodyRock Workout:

Set your interval timer to 12 rounds of 50 seconds work with a 10 second rest – & Bust out as many repetitions of the following exercises as you can

1) Elevated Plank & Spider Knee Twist – Alternative Legs  – (Using the BodyRock Equalizer or Dip Station )

2) 2 x Commando Push-Ups, Commando Roll & 10 Mountain Climbers

3) 1/2 Burpee & One Arm Upright Row – Alternate Arms – Using the pink Sandbag

4) 10 x Low Prisoner Squat Jumps & 2 Wide Leg Star Push-Ups

.

Bonus – Ab & Core Sculpt Cool Down:

Set your interval timer to 3 rounds of 50 seconds work with a 10 second rest – Complete the following exercises below with proper form, slowly and controlled.

1) Elbow To Floor Twist – Using the pink Sandbag

2) 1 x Tuck Ab & 1 Superman Reverse Crunch

3) V Lifts –  (Using the BodyRock Equalizer or Dip Station )

.

Bonus – Butt Sculpt Cool Down:

Set your interval timer to 3 rounds of 50 seconds work with a 10 second rest – Complete the following exercises below with proper form, slowly and controlled.

1) Up & Under Pelvic Lift Plank – Alternate Legs - (Using the BodyRock Equalizer or Dip Station )

2) Around the World Pelvic Lift Plank – Alternate Legs - (Using the BodyRock Equalizer or Dip Station )

3) Up & Under & Around the World – Alternate Legs – (Using the BodyRock Equalizer or Dip Station )

.

We are giving one lucky BodyRocker the chance to win a Brand New iPad 3, 16GB worth over $650 !! – You Just Have to Like the Page to get involved !!

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, – She’s Talking about her NEW Boobs she will have on Monday !!

Sean’s Facebook page click here, – He’s Posting a Babe of the Week for you to see.

Freddy’s Facebook page: click here



Around The Web
  • Kat<3bodyrocker4life

    Love this one :) looking forward to doing this one in the morning ;)  Thank you guys so much for all your hard work.
    XOXO

  • Anonymous

    That bum bonus looks intense!
    I know how hard the one-legged bridge is, so this new twist is just BOUND to be gluteus maximus murder! Excellent for a “thrown together” addition.

    Ps, I’m loving the shoots in the bright sunshine!

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

    I forgot what a killer 15 rounds of 30 side jump lunges can be…my glutes are so sore that I took it easy today.

    I did a mini-workout of only 100 reps….sad, I know.  It was followed with some quality time rolling around on the floor with a foam roller.

    10 hanging knee raises on dip station
    10 push up + hanging knee raise
    10 kickover backward lunge + hanging knee raise
    20 reverse pushups
    10 dive bombers
    10 sumo push ups off knees
    20 diagonal knee raises

    Goodnight!  

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

    Hi Freddy,

    In 2012 March 20th is the first day of spring! 

    –Chris

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

    Hi Freddy,

    In 2012 March 20th is the first day of spring! 

    –Chris

  • 1Ivana

    Hi there,

    so I feel a little bit of pain in my knees from hiking,nothing serious but I decided to put together yesterdays and todays bonuses in a workout..ab workout…

    So I did 12 rounds 10-50:
    1. elbow to floor twist 5kg ugi            18  14
    2.plank reach hands                         36  35
    3.tuck ab roll superman                      7  7
    4.plank tap away leg                         29  29
    5.V-lift                                             18  15
    6.plank opposite hand leg reach         24  25

    butt bonus ( I felt it more in abs and lower back..)
    1.up and under pelvic lift plank       18
    2.around the world p.l.p.                15
    3.up,under around the world            8

    kisses to you all

  • Anonymous

    Did yesterdays and today WO together, was toughHere are my scores. 
    1) Elevated Plank & Spider Knee Twist –21,23,23
    2) 2 x Commando Push-Ups, Commando Roll & 10 Mountain Climbers 3,3,3
    3) 1/2 Burpee & One Arm Upright Row – 9,10,10
    4) 10 x Low Prisoner Squat Jumps & 2 Wide Leg Star Push-Ups 3,3,3
    1) Elbow To Floor Twist – 11
    2) 1 x Tuck Ab & 1 Superman Reverse Crunch 7
    3) V Lifts – 25
    1) Up & Under Pelvic Lift Plank – 17
    2) Around the World Pelvic Lift Plank – 17
    3) Up & Under & Around the World – 8.

  • Kat<3bodyrocker4life

    Great workout I really enjoyed this one!!
    Elevated plank knee tuck and knee twist 20 26 28
    2x commando pushup + roll+ 10x mountain climbers 5 4.5 4.5
    1/2 burpee + 1 arm upright row (used 15 lb bag) 10 11 11
    10x low prisoner squats + 2 wide leg, arm pushup with star jump 3 3.5 3.5

    Abs did this 2x thru
    elbow to floor twist 14 13
    1x tuck ab rollover 1x reverse crunch 8.5 9
    v lifts 20 22

    butt bonus did 2x thru
    up + under pelvic lift plank 15 11
    around the world pelvic lift plank 16 12
    up+under + around the world pelvic lift plank 9 6

    also bonus
    5 Burpees for Bodyrocker Erin
    300 skipping rope..
    thank you so much Freddy,Lisa-Marie and Sean =)

  • Gerri Lee Schafer

    I have my niece staying with me, so want to be quiet in the morning…did # 9 then MAM obliques with some high knees, ended up doing 200 high knees, 50 per side v-ups, 50 per side plank hip drops, 50 side thrust knee raises, and 200 mason twists.  Followed this up by practicing for the Bar Sisters, did 10 band assisted pull ups, and 15 unassisted dip station dips.  Threw in 2 rounds of 15 curls using a 33 lb bar.

    • Anonymous

      awesome score on 9!

      “Bar sisters?”

      • Gerri Lee Schafer

        get facebook Tee, then you can see our page….LOL…. basically you have to be able to do 5 reps of each of these, she does 10, in under 2 minutes, you are then “qualified” to train to do this kind of stuff http://www.youtube.com/watch?v=YVFdFmvm4qE

        • Anonymous

          are you serious? you can do 5 reps of any of that stuff these guys are doing? whoa!

          • Gerri Lee Schafer

            5 reps of the second link I posted, the girl one…LOL…unassisted pull ups, military push ups, unassisted dips, hanging straight leg raises all in under 2 minutes

          • Anonymous

            OK I did 10 pullups, 10 military pushups, 10 hanging leg raises, and 10 dips in 1 min 55 sec. only thing wrong is my pullups were only partials, maybe 1/2 way! damn things! I’m still too heavy! aaarrgg!

          • Gerri Lee Schafer

             do you have any of those exercise bands with the handles on both ends?  if so, hook a handle onto each end of your pull up bar, CAREFULLY pull the band down and get one foot into it, then the other, it should help assist you, but you get full range of motion…and nice job

          • Anonymous

            OK I did 10 pullups, 10 military pushups, 10 hanging leg raises, and 10 dips in 1 min 55 sec. only thing wrong is my pullups were only partials, maybe 1/2 way! damn things! I’m still too heavy! aaarrgg!

      • Gerri Lee Schafer

        woops, 5 reps of these…LOL http://www.youtube.com/watch?v=uHpwQfEwvdo

  • Kathy_Bodyrock

    Great WO, the first exercise was a ab-killer :D

    My scores:
    1. Elevated Plank + Side Knee Twist w/chair: – (forgot to count) 17 18
    2. Commando PUx2+Commando Roll+MCx10: 3 3 3
    3. Half Burpee + One Arm Up right row w/SB: 6 6 8
    4. Low Prisoner Squat Jumpsx10+Wide leg Star PUx2: 2,5 3 3

    +Ab Bonus:
    1. Elbow to floor twist w/SB: 10
    2. Tuck Absx1+Superman Reverse Crunch: 8
    3. V-Lifts w/DS: 20

    +Butt Sculpt Down-Bonus:
    1. Up+Under Pelvic Lift Plank w/chair: 21
    2. Around the world Pelvic Lift Plank w/chair: 20
    3, Up+Under + Around the world w/chair: 8

    + BfE <3

    Nice day, guys :)

  • t.lynn

    Hi!! I have been BRing for awhile now and have never posted and now i want to be apart of the community.  Lisa and Freddy you guys are amazing and i wake up excited every morning to see the next workout and get my day started! You guys are doing an amazing job!!
    much love!

  • Anonymous

    Hi,guys,here is my score:
     Elevated Plank & Spider Knee Twist –38 40 30 31
     2 x Commando Push-Ups, Commando Roll & 10 Mountain Climbers-3 3 3 3

     1/2 Burpee & One Arm Upright Row (with 4 kg kettlebells)-10 10 10 11

     10 x Low Prisoner Squat Jumps & 2 Wide Leg Star Push-Ups-3 3 3 3
    Ab bonus:
    Elbow To Floor Twist – 14

    2) 1 x Tuck Ab & 1 Superman Reverse Crunch-8

    3) V Lifts – 30Bonus – Butt Sculpt Cool Down:
    Up & Under Pelvic Lift Plank – Alternate Legs -16

    2) Around the World Pelvic Lift Plank –20

    3) Up & Under & Around the World – 11 (I used a sofa)
    + BFE
    Thank you very much,Lisa-Marie,Sean and Freddy :)

  • Bodyrocker_Audra

    Hi Jillene, it sounds like your in amazing shape!  Bodyrocking burns fat and builds lean muscle.  Add running/marathon training to the mix and your body is burning some of your hard earned muscle for fuel.  Try adding more protein to your diet to help your body feed and keep lean muscle mass or do a little weight traing 2-3 days a week and you should be able to see an improvement :)

  • Bodyrocker_Audra

    For the main 12 minute workout you will do all 4 exercises 3 times thru and the ab and butt bonus one time thru. 

  • Bodyrocker_Audra

    Hi Kgilliam78, I noticed it too.  You didn’t misread at all.  They are more like Prisoner Low Jacks. 

  • Bodyrocker_Audra

    Hi Kgilliam78, I noticed it too.  You didn’t misread at all.  They are more like Prisoner Low Jacks. 

  • Bodyrocker_Audra

    Wow Lisa!  You filmed 6 weeks worth of workouts?!  No wonder your so ripped!  Much appreciated really :)  Your gonna have Bodyrock withdrawals lol!  I’m sure you won’t have a problem keeping your diet tight tho.  I need a new set of tata’s myself after all this Bodyrocking.  I’m taking donations lol.  You look great just the way you are but, you do what makes you happy girl! 

    ELPlankSpiderKnee:  30/25/20
    Commando&MCCombo:  5/4/4
    BurpeeRowCombo:  13/12/12
    PrisLowJacks2StarPU:  3/3/3
    ElboFloorTwist: 17
    TuckAbSuperman:  17
    VLifts:  18
    Wanted more from the Booty bonus so I did 50 seconds per side :)
    Up&Under: L28/R27
    AroundtheWorld: L25/R24
    Combined:  L11/R12

    • Mary Lou

       Fantastic numbers, as usual Audra!

      • Bodyrocker_Audra

        Thank you sweetie!  I’m just tryin to keep up with you amazing people!

    • lUcY

       absoluty! great numbers, you must have a great body too!

  • Bodyrocker_Audra

    Wow Lisa!  You filmed 6 weeks worth of workouts?!  No wonder your so ripped!  Much appreciated really :)  Your gonna have Bodyrock withdrawals lol!  I’m sure you won’t have a problem keeping your diet tight tho.  I need a new set of tata’s myself after all this Bodyrocking.  I’m taking donations lol.  You look great just the way you are but, you do what makes you happy girl! 

    ELPlankSpiderKnee:  30/25/20
    Commando&MCCombo:  5/4/4
    BurpeeRowCombo:  13/12/12
    PrisLowJacks2StarPU:  3/3/3
    ElboFloorTwist: 17
    TuckAbSuperman:  17
    VLifts:  18
    Wanted more from the Booty bonus so I did 50 seconds per side :)
    Up&Under: L28/R27
    AroundtheWorld: L25/R24
    Combined:  L11/R12

  • MariaBjørgJepsen

    I also felt it mostly in my inner thighs, but that doesn’t have to be all wrong :) The “out” movement of the leg will directly stimulate the inner thighs, if you do it right. Cheer up!!!

  • MariaBjørgJepsen

    Second one for today.
    FUN workout, I loved the cardio intensity :) I used my 15 kilo sandbag for the rows.
    1) Elevated Plank Spider Knee Twist: 47-46-47.
    2) 2 Commando Push-ups, Roll Over & 10 M.C: 6-6-5½ sets.
    3) ½ Burpee & 1-Arm Row: 13-14-15.
    4) 10 Prisoner Low Jacks & 2 Star Push-ups: 4½-4½-4½ sets.

    Abs: 
    1) Elbow to Floor Twist: 21. 
    2) 1 Tuck Ab & 1 Superman Reverse Crunch: 11 sets.
    3) V-Split Abs (D.S.): 29.

    Butt: Heels on a chair seat!1) Up & Under: 30.2) Around The World: 31.3) Combo: 15 sets.
    Thank you, Lisa, Freddy & Sean :D
    Love, Maria

    • Chris Lee

      maria, i really tried to catch you today, but i think i’m like the coyote and you’re like the roadrunnner.  i feel like i’m getting close, and then you just zip away.  you kill it every time!  i think you are my bodyrock ideal!

      • MariaBjørgJepsen

        Hey Chris! I can’t thank you enough for your supportive words – they made me shine with happiness on this Sunny morning in Denmark. Thank you deeply. But I have to say like wise, because you are a killer yourself!!! You always impress me, especially with all the “little” personal extras you make up, haha. They sound insanely hard, some times! I hope you’ll have a beautiful Thursday. Being your ideal is simply too big an honour!
        Love, Maria.

  • Lisa

    Nice workout today, guys! Those commando pushups are so killer!! My scores:
    1. Elevated Plank/Spider Knee: 28, 22, 21
    2. 2x Commando Pushups/Roll/10 Mtn. Climbers: 3+1 Pushup, 3, 2.5
    3. 1/2 Burpee + One arm row with 20lb Sandbag: 11, 11, 10 (one of my hokey sandbag handles broke midway!)
    4. 10x Low Prisoner Squat Jumps+ 2 Wide Leg Pushups: 3, 2.5, 3

    Bonus Abs:
    1. Elbow to Floor Twist (20lb): 11
    2. 1 Tuck Ab/Superman Reverse Crunch: 7 (I tried not to touch, but that was hard!)
    3. V-Lifts: 20

    Butt Bonus:
    1. Up/Under Pelvic Plank: 18
    2. Around World: 18
    3. Up/Around: 13

    Thanks guys and best of luck with the surgery, Lisa!

  • Anonymous

    I’m with you Kgills, the GTA is going crazy right now. I spent St. Patty’s on a porch in the sun, with shades, and a nice heaping glass of Sangria. Or three.

    No regrets, I’m a BodyRocker.

  • http://www.ourworldtreeyoga.com/ Christine

    I did it!!  For some reason I’m having such a hard time keeping up with reps!! I’m so in the zone of doing the workouts!!  But I think I’m pretty consistent throughout!  ;)   I did an ab workout but I did the Star Ab, Crunch reach low then reach high, Criss-Cross Knee Crunch!  I do not have the equipment for the other abs and I absolutely LOVE the Star Ab Crunch…I really wanted to do this one today!  

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

    You can start on any video, but if you want to do a challenge from day 1:
    January’s challenge
    http://www.bodyrock.tv/2012/01/02/day-1-of-our-30-day-challenge-fit-test/ 
    February’s challenge
    http://www.bodyrock.tv/2012/01/02/day-1-of-our-30-day-challenge-fit-test/ 

    There are little menus of the right side of the page with the challenges, rep workouts, & more.

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

    Hey Freddy!  Quick suggestion–I would love it if the “Workout Breakdown” section of the site, including the “Get your gear for this workout here” were accurate.  It helps to be able to see exactly what the equipment nad time involved is at a moment’s glance.  But I know you guys are working really hard EVERY FREAKIN’ DAY (!!!) to get us workouts, so if it’s hard to do, or takes an extra amount of effort, disregard my comment!  

    I am behind, but I think I’ll do the mash up one from a couple days ago tonight–very excited!  Thanks for all you do!

  • Bodyrocker_Audra

    Happy Birthday Emily!

  • Bodyrocker_Audra

    :D  Thanks Lindsay!  I’m glad we can all inspire each other. 

  • Anonymous

    so, where’s your updated picture?

    • Anonymous

      I mean you already look amazing in your bikini in your posted bodyrocker picture so really want to see what your bikini ready body looks like!

  • Chris Lee

    holy crap, that killed me!

    plank and spider knee 40-28-25
    commando, etc 6-6-5
    1/2 burpee/1 arm row 15-13-14
    lo jacks, etc 4-5-4
    15kg sb

    for an extra today i hit a 12k run this morning.  still trying to like running, so far not.

    chris

    • MariaBjørgJepsen

      GREAT scores, Iron Man :)

  • Chris Lee

    forgot the ab bonus

    elbow to floor twist 14
    v-tuck & superman 9
    v lifts (hate them!) 19

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

    3/21/2012

    Since I was lazy/uber-sore & didn’t do a full workout Tuesday, I combined this with Fire It up for a 24 min workout + 9 min bonus.  It was tough, but awesome!

    10 high knees + 10 mtn climbers 5.5  4?  4 +10hk/8mc
    combo lt with 22# in bag  5+2squats  5  4.5
    2 monkey pu/reg pu/jt 5?  4+mpu/pu 4+mpu
    combo rt 5.5  4.5  4.5
    elevated knee tuck+ spider knee (on swiss ball) 13(ball)  18 (bodyweight only) 12 (ball)
    comm pu combo 3+2 cpu  3(no jump tuck) 2+cpu &rollover
    plank jump/row with 15# kettleball 11  10.5  11
    jack combo 3   2 6jacks  2+9jacks

    elbow twist 8
    tuck/roll/superman 8?
    lying leg lifts (side/mid/side) 18
    bridge (used bench) up & under 16
    bridge side & up 16
    bridge combo 10
    + the 3min plank taps (didn’t count)

    + 2 sets of
    10 sandbag situps
    10 sandbag crunches (bag on ankles, ankles in air/knees bent)

    + 10 side plank crunches per side
    + 20 min 10/20 skipping in 4 min increments

    Thanks!

    The sky looked really pretty while I was lying on my mat after my cooldown…clouds were blowing in from the ocean.

  • Anonymous

    I think your modifications sound good, wouldn’t worry.  I use dumbbells or a bag filled with sand, books, waterbottles.  the chair sounded like a good idea but it is an advanced exercise, so putting your leg down was good.  As for pushups – your hands should be next to your shoulders, or slightly wider, laying on stomach, feet also wider than shoulder width (easiest version) you should keep whole body straight and flex all muscles.  keep head level and look slightly ahead. push up using muscles of chest (arms and back will help).  if this is too hard then try off a raised surface such as coffee table, desk, cupboard, or wall.  or do off floor with knees down, but as far back as you can, keeping your bum down.  hope that helps, as don’t know what your medical issues are.

  • MariaBjørgJepsen

    Abi, that is just so sweet. You truly made my day and brought a BIG smile on my face :) Thank you!!! I feel so grateful for this awesome, loving and supportive community we have. I wan’t to follow your comments now, so you can inspire me, too! I wish you a wonderful and fantastic Thursday.
    Love, Maria

  • MariaBjørgJepsen

    Do you have a pull-up bar? I tried to do the exercises in modified versions on the floor, before I bought my equipment. You can make it hard on the floor, as well :)

  • MariaBjørgJepsen

    HAPPY BIRTHDAY, Emily!!! I hope you had a fantastic day :)
    Love, Maria

  • Mary Lou

     Those spider knee twists are nuts and the On The Floor part was INSANELY HARD! On the abs part, I think I was touching the floor with the sandbag and not my elbow. Did I hold the bag wrong?
    workout:
    1.) 24, 21, 21
    2.) 2.5, 2.5, 2.5
    3.) 10, 10, 10
    4.) 2, 2, 2
    abs:
    1.) 13
    2.) 7 sets
    3.) 26
    butt:
    1.) 22
    2.) 20
    3.) 11 had to stop to breath at around 8…
    And last, but not least, I figured out how to do the box jump on the chest (21.5″) without killing myself!  So I did 20 of them! Thank you ulla!

  • Cindy

    Wow! I really like this workout and I felt it in my entire body
    1 28-26-25
    2 6-6-6- (like a soldier)
    3 12-12-12
    4 4-4-4
    AB Bonus
    1 22
    2 10 sets
    3 22
    Butt Bonus
    1 24 (done with a Chair)
    2 24
    3 14 sets
    I love you (Freddy, Lisa-Marie and Sean).

  • Anonymous

    nice!

  • BodyRocker_Bonnie

    Great workouts, thanks…!  And thanks for your words, Freddy.  Sticking to my workouts, even if it is just a short mash-up on a busy day, keeps me grounded and remembering that I love my health and I can deal with any stress that comes my way.

    Burn Fat Fast
    Elevated plank & spider knee twist:  29, 25, 24
    10 Mnt Climbers/Roll/2x Commando PUs/Roll:  4, 3,5, 3
    1/2 Burpee & 1-arm row 25lb SB: 10, 8, 8
    10xprisoner low jacks & 2 wide star PUs & jump: 2, 2.5, 2

    Hot Girl Abs & Butt (did 2x)
    Elbow to floor twist sit ups w/ 25lb SB:  14, 14
    1 tuck ab/Roll/1 super man lift (=1 rep): 8, 8
    Ab Splits on dipstation:  23, 23

    Butt Sculpt cool down
    I did this on the floor with one foot planted.  I just didn’t have any thing that worked well to do this with.
    Up & Under:  10
    Around the World:  12
    Both:  8.5

    Afterburn:

    March Abs Madness – Week 4 – Lower Abs 200 reps.  Two rounds of:  50 leg lift/lower with bum lift, 25 knee raises on dip station and 25 bench tuck abs.

    Hot Legs, Sexy Butt floor workout (took me 15:31 today and 17:45 back on 3/13/12, YAY)

    3 Rounds of:
    10 Ugi (10lb) side lunge & woodchop combo (10/side)
    10 Reverse PUs on dipstation
    10 Regular PUs

    Happy weekend to everyone :) !!

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

    WOW!! Fan-bloody-tastic!!! Oh I loved this one!
    Scores on the doors~
    -Elevated Plank + Spider Knee Tuck – 30-26-26 (AB DEATH)
    -2x Commando Pushups + Roll + 10MCs + Roll – 3.5-3.5-3.5
    -1/2 Burpee + Alt One Armed Row – 10-11-11
    -10 Low Prisoner Squat Jumps + 2 Wide Star Burpee’s – 2.5-2.75-3 (Pushed SO hard for the last 3!!)
    Abs Bonus~~
    -Elbow to Floor Twist (5kg) – 16
    -1 Tuck Ab + 1 Superman Reverse Crunch (1 of each = 1 rep) – 8
    -V Abs Lift (from pullup bar) – 17

    WHOOOOOSHHH! Thank you so so much Freddy, Lisa & Sean. THANK YOU! 
    BodyRocker4Life x

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

    WOW!! Fan-bloody-tastic!!! Oh I loved this one!
    Scores on the doors~
    -Elevated Plank + Spider Knee Tuck – 30-26-26 (AB DEATH)
    -2x Commando Pushups + Roll + 10MCs + Roll – 3.5-3.5-3.5
    -1/2 Burpee + Alt One Armed Row – 10-11-11
    -10 Low Prisoner Squat Jumps + 2 Wide Star Burpee’s – 2.5-2.75-3 (Pushed SO hard for the last 3!!)
    Abs Bonus~~
    -Elbow to Floor Twist (5kg) – 16
    -1 Tuck Ab + 1 Superman Reverse Crunch (1 of each = 1 rep) – 8
    -V Abs Lift (from pullup bar) – 17

    WHOOOOOSHHH! Thank you so so much Freddy, Lisa & Sean. THANK YOU! 
    BodyRocker4Life x

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

    Yes, THE CRAP out of it. :D

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

    Yes, THE CRAP out of it. :D

  • AmBoaksy

    Loved loved loved this workout!!!! I had sweat dripping into my eyes all through the abs and a$$ routines!  Thanks guys for bringing us another winner!

    Elevated Plank + Spider Knee: 18/23/24
    2 x Commando P/U, Roll, + 10 Mountain Climbers:  3/3/3
    1/2 Burpee + One-Arm Upright Row: 9/10.5/8
    10 Low Jacks + 2 Star P/U:  4/3.75/3/5

    Elbow to Floor Twist w Sandbag: 12
    Tuck Ab + Superman: 9
    V Abs w Dipstation (LOVE dipstation exercises): 18

    Up + Under Pelvic Lift Planks: 23/14
    Around the World Pelvic Lift Planks: 13

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

    Oooooo, it’s a sweaty one!!!  Great workout!  For the cardio portion I used a different weight and/or style to the half burpee one arm row exercise.  The first time, I did it with my 35lb sandbag, which is a bit too heavy, and the second time I used my 18lb sandbag, which is a bit too light.  The third time I found the perfect combo and used the 35lb sandbag but used both hands–that way it’s essentially 18lb but each arm gets used every round!  For the commando push ups, I did them like Zuz used to  where you go all the way down to the floor between push ups.  For the abs I used my 35lb sandbag.  For the butt portion I changed it up a bit because I don’t have an equalizer, but I do have a balance ball (swiss ball).  So I lay on the ground the same way, but with my butt in the air and did butt lifts for the first round, butt roll-ins for the second (those are hard! Lisa-Marie, you should add those in sometime!).  I had my feet on the ball, my butt up in the air in a plank, and then you bring your knees to your chest, rolling the ball under you, then roll it back.  For the third exercise I did something like the around the world but on the balance ball! 

    I did it straight 18 rounds: 
    elevated plank knee in and reptile knee: 28-25-22
    10mc’s roll and 2 commando pu’s: 4-3.5-3.5
    half burpee and row: 10(1-arm, 35lb)–13(1-arm, 18lb)–10(2-arm, 35lb)
    10 low jacks and 2 burpees: 2+lj&1burpee–3–2+lj

    elbow to floor twist: 14
    V sit and roll and superman: 7.5
    V lifts: 23

    butt lift: 35
    butt roll: 19
    around the world on ball: 17

    And because I’m crazy and wanted to push it just a little more but didn’t want to do a whole other workout, I did 10&10 x 12 of jump lunges and reptile push ups.  Those 10&10′s reeeeaaally push my endurance both mentally and physically.  That’s why it’s the old 4-minute workout setup in the archives.  

    Thinking of you, Lisa!!!  I wish you the very best tomorrow!  Thanks for all your hard work and dedication–we’ll see you on the other end. :)

  • http://www.facebook.com/people/Crystal-Vickers/100001805760132 Crystal Vickers

    I just did this workout because I missed it the first time around and oh man was it something!! I’m still on the path to gaining strength to do as well as I used to… but I’m powering through the workouts even when I feel like I want to quit! Thank you, Lisa, for being such a great motivator!! And thanks to Freddy and Sean as well! I for one am very grateful for all that you guys put into BodyRock! Inspiring and motivating us all to be our best daily:)

    I really like the 12min workouts because it’s easy to fit them into my day! I’m starting massage school soon and will be very busy with work and school so I know I’m going to need short but kick ass workouts:) I also do yoga and go for walk/jogs outside but those take up more time and I know I might have to cut those down a bit to have time for studying.

    So again, a VERY BIG Thank you guys!! You’re my Heros:)

  • lUcY

    wll my score was:
    - 28.22.23
    -2 sets
    -9.9.8
    -2 and a half set
    butt: 17.20.9

  • Lvette#1

    Okay! I’m so behind in my workouts.

    Not Afraid: (1) 26-23-19 (2) 3-3-3 (3) 11-11-9 (4) 4-4-4

    AB Bonus: (1) 12 (2) 6 (3) 14

    Bonus Butt: (1) 19 (2) 17 (3) 6

  • Bodyrocker_Audra

    Aaaaw, thank you Dinara!  I must admit that all the drama lately has definately got me biting my tongue lol, and if I don’t have anything nice to say I don’t say it at all.  Mainly,  I come here to get my workout, share my scores, give a little advice if I can, and hopefully inspire someone out there.  I started from scratch too and want people to know that you can get in your best shape with clean eating and Bodyrock, minus the drama lol.  Although the added drama is sort of like a soap opera and it’s interesting indeed.     

  • http://www.facebook.com/profile.php?id=7714992 Stephanie Warner

    Think I will be feeling this one in the arms and butt later :)ELPlankSpiderKnee:  22/24/20
    Commando&MCCombo:  3.5/3.5/3
    BurpeeRowCombo (used a 2 liter sand filled bottle):  11/11/12
    PrisLowJacks2StarPU:  4/4/4
    ElboFloorTwist (used a 2 liter sand filled bottle): 24
    TuckAbSuperman: 11
    VLifts (did a floor modification b/c I don’t have the equipment): 30
    Wanted more from the Booty bonus so I did 50 seconds per side :)
    Up&Under: 21
    AroundtheWorld: 24
    Combined:  12Thanks for the great workout!