first

3/22/2012
My coworker & I went to the park for our lunchtime workout, so I made up an equipment-free routine for us.  I will save the mash-up for another day.  

Here’s what we did:
10/30 x 24 = 16 min
high knee skipping  77  71
push-ups  10 (7 incline off ledge)  12 knees
high knee skipping 73  ?
prisoner squats 17  18
high knee skipping 80  79
pendulum  37  40 each switch = 1 rep
high knee skipping  71  ?
sumo squat + knee twist 16  15
high knee skipping  74  69
side plank twist + oblique drop  8  8
high knee skipping  ?  74
pike press 14  14

+ 15 1-arm tricep push-ups per side
20 running man abs
per leg (for glutes, all lying on side): 
20 side leg lifts
20 side leg lift pulses
20 side leg knee to chest
20 side leg kick outs

:) My scores:
1. One arm SB-swing: 17 16 16
2. Squat + Press Leg lifts: 7 8 6
3. Plank Press Up Drunk Chicken: 3 4 5
4. Backward Lunge + Kick w/SB: 6 10 10
5. Alternating Abs: 20 19 22
6. Pendulum: 42 55 50
7. Ugi Twist w/Ball: 11 8 11
8. Side to Side Abs w/Ball: 20 20 24

Ball=10 pounds
SB=11kg

+ BfE <3

Good night guys :)

i am going to do this tomorrow morning with two, count em TWO noobs! 

freddy, your post was inspiring, thank you.  i guess i don’t usually take a lot of time to be introspective.  i actually found some people’s posts quite touching.  it seems many of us are thankful for the same things.  here are mine  ( in no particular order):

1. my wife and kids
2. the relationship i have with my parents
3. being able to provide for myself and my family
4. the knowledge and confidence in myself  that i really can do anything i put my mind to (my teachers were right!)
5. the beauty of the world that surrounds me
6. being a quiet patriot and the country i live in (go canada go!)
7. my health and the br community that has helped me achieve it
8. all the experiences that have made me who i am today
9. my friends
10. bacon

chris

I thought I was alone!  I just call the move whatever I think of it as in my log…& I think I post that way too :).  Spider knee = reptile, switch lunge = jump lunge…etc

Great workout!  I used a 35lb sandbag, a 10lb ugly ball.  for the squat and press and sumo knees I did an extra squat and press before each knee up to make it harder.  And for the wood choppers, I did 5 on one side and then switched to 5 on the other.  Oh!  And for the sb swings I did them with both hands and then I could concentrate more on my form and my butt.

sb swing: 18-18-19
squat and press and sumo knees: 3.5-3-3
plank press up and drunk chicken: 5-6-6
bw lunge and knee up: 7-6.5-7
bicycle arm up: 18-15-15
pendulum: 55-53-50
wood chopper–5&5: 13-12-12
side to side abs: 24-?-20

just finished.  one of the noobs is a gym-goer who was skeptical of the 12-20 minute thing.  i think she knows better know.

15kg sb

1 arm sb swing 17-17-17
squat & press w/leg lift 7-7-7
plank press up drunk chicken 7-7-8
back lunge w/kick up 11-12-13 (no weight)
alt abs 23-24-18
pendulum 65-65-63
wood chop (12lb med ball) 13-14-14
side to side bicycles w/med ball 38-32-28

for an afterburn we did this:

star crunch 15
high knees 50
sliding reptile 15
high knees 50
bench tuck 15
high knees 50
body flag 15
high knees 50
x2 (we were going to do 3 sets, but ran out of time)

I’m grateful for everything and everyone in my life :)

25lbSBSwing:  18/17/16
25lbS&PCombo:  7/6/6
TricPUCombo:  6/5/5
25lbLunge&Kick:  10/10/7
AltAbs:  18/18/16
Pendulums:  62/60/54
8lbTwist:  14/14/12
8lbMasonTwist:  38/37/35

I loved this combo!!! My front thighs are craaaazy sore after “Fat Destroyer” yesterday, so I am curious how much worse it will be tomorrow morning. Always worst on 2nd day, hahaha :) I feel like an old granny when I get up from a chair or sofa, I can’t help grunting or whining “Aoouuuhhh”, haha. I used my 15 kilo sandbag and 5 kilo gymball.

1) Single Arm SB Swing, Alt: 20-20-20.
2) Squat & Press: 14-15-15.
3) Plank Drunken Chicken & Star Jump: 10½-10½-11.
4) Running Man Abs: 52-50-54.
5) Pendulum: 84-87-90.
6) Backward Lunge & Kick-Up Alt. (SB on shoulders): 13½-14½-15.
7) Ball Twist Wood Chopper Alt: 24-27-27.
8) Russian Ball Twist Abs: 44-47-50.

My own 5 min. ABS: 05×10/50:
1) Dip Station Knee Raise: 34. 
2) Side Crunch, L: 45.
3) Side Crunch, R: 45.
4) Dip Station Oblique Knee Raise: 26.
5) Bicycle Abs: 123.

Enjoy your weekend, Bodyrockers!!!

Love, Maria

Hey, what happened to the pictures? They would be pretty useful for some exercises :)

hi guys my score was:
-17.15.15
-6.6.6
-5.4.4
-4.5.6
-14.14.14
-40.35.43
-9.8.8
-18.22.24

24 rounds 30/10 sec

1. 18-17-12 (10lb KB)
2. 4-4-4 (25lb Bag)
3. 4-5-3
4. 5-4-4 (25lb Bag)
5. 13-12-11
6. 50-50-43
7. 9-8-8 (10lb KB)
8. 14-12-9 (10lb KB)

I grateful for my lovely family; and for  the fact that despite the human capacity for destruction the earth/whole is still a very peaceful place. 

also, I’m thankful for this site, you guys make an amazing gob. Really change the way I see excercise. Love you :D

10 Things I am Thankful for:
1. Having a healthy and able body free of sickness.
2, Having loving and supportive parents, family and friends.
3. Being able to live, travel, learn, and serve in a foreign country through the US Peace Corps.
4. Having food in my kitchen.
5. Having a roof over my head. 
6. Having clothes on my back.
7. Being able to read and write.
8. Having a college degree.
9. My cat who keeps me company and is super cuddly.
10. Music which makes the world go round!

Here are my scores from another awesome workout! I am also very thankful for this website and all that Freddy, Lisa, and Sean do to keep the Bodyrock Community going strong!

One Arm Sand Bag Swing: 18/19/19 (used a 2 liter sand filled bottle)
Squat Press Leg Lifts: 7/7/8 (used a 2 liter sand filled bottle)
Plank Press Up Drunk Chicken: 9/10/11
Backward Lunge w/ Kick: 11/12/13 (used a 2 liter sand filled bottle)
Alternating Abs: 33/42/47
Swinging Legs: 30/35/34
Ugi Twist: 15/17/17 (used a 2 liter sand filled bottle)
Side to Side Abs: 32/45/47 (used a 2 liter sand filled bottle)