Mar 22 2012

Stronger BodyRock Workout + Abs Bonus Mash Up

Posted by Frederick | In All Videos, All Workouts, Featured Articles, March Workouts, March Workouts, Today's Workout

Hi BodyRockers,

It’s on now. We are taking no prisoners. We are stepping up with the best workouts, the freshest moves, the most intense 12 minutes on the internet. You will know a BodyRocker without them saying anything because they represent our movement by word of body. It will come through in the confidence that these workouts deliver – how much stronger, leaner, faster you feel. You can talk about it or you can do it. All you need to do is show up, boot up, and get on it. Nothing can stop us in our quest to rock it – we are BodyRockers and we live it. Get off the excuses or get out of the way. In 12 minutes from now your life can be a step closer to your dreams or you can still be sitting there revving in neutral. Get on it now. Move. Your. Ass.

Here is BodyRocker Hulda – massive props to her – she is representing BodyRock by word of body. No sales pitch required – 12 Minutes will change your life. Keep Rocking It!

Freddy

BodyRock Workout:

This is a rep challenge!!  Set your interval timer
and go!!  Get this workout done as fast as you can :)  Post your times and let me know how you did.

1) Jump Up – Squat & Press – Reptile Push Up combo using the pink Sandbag

2) Hop Scotch Ugi Twist using the Ugi Ball 25 reps twist to the right

3) Hop Scotch Ugi Twist using the Ugi Ball 25 reps twist to the left

4) Side Lunge Press- right side using the pink Sandbag 50 Reps

5) Side Lunge Press- left side using the pink Sandbag 50 Reps

6) Narrow Grip Dive Bombers (switch to wide grip when you burn out or do them from your knees)

7) Bucking Bronco using the pink Sandbag – once over the bag counts as one rep (heels to butt checks – spank it!)

* Ugi is offering free shipping for BodyRockers until March 24th* It’s a significant savings!!! Click here for more details…

Abs Bonus Mash Up:

Set your interval timer for 50 seconds work 10 seconds rest.

1) Bicycle Abs

2) Swiss Ball Sit Ups

3) Sand Bag Sit Ups using the pink Sandbag

Starting next week we are giving one lucky BodyRocker the chance to win a Brand New iPad 3, 16GB worth over $650 !! We will be also giving away iPod Nano’s, Ugi Ball’s, Dip Stations, Sandbags and all of the equipment that you see in our videos! You Just Have to Like our Facebook Page here to get involved !!

Today’s BodyRock Workout Track: Music is a huge part of BodyRocking, so we are going to share our favourite tracks with you so we can all soundtrack our workouts together. When you hear these tracks you will know a BodyRocker is in the house sweating like they mean it :)


Here is the deal. There is a fitness revolution going on and it’s 100% free. Paying to sweat in a room somewhere makes no sense. Every time a BodyRocker works out at home it’s like a BodyRock gym is opening up in your neighbourhood. BodyRockers are worldwide – we are kicking ass and taking names making our community stronger, faster, leaner – taking our training and our bodies to the next level. Subscribe to the movement and drop down the love by “liking”   BodyRock.Tv on Facebook here

For Lisa’s Facebook page click here She is rolling out the diet challenges, tips and answering your questions practically 24/7 because that is how she rolls. Connect with Lisa to tune up your diet and get motivated and you will see a 100% improvement in your results.

For Sean’s Facebook page click here Sean deals in inspiration. He is posting your before and after pictures every single day. Check in with him to see real examples of what 12 minutes of BodyRocking a day can do for your body.

For Freddy’s Facebook page: click here There is the Body and then there is the Rock. Freddy brings you motivational fuel for the mind and spirit. We talk about real life issues that each of us face and kick off our workouts by making sure our thoughts support our training and goals.



Around The Web
  • Gerri Lee Schafer

    first?

    • Vivi

      Yes ! lol!

  • Anonymous

    Looks pretty awesome and brutal! Can’t wait to try it out tomorrow!!! Lots of creativity Sean – Love it :)
    I really like the short videos as well

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

    This looks great, Sean!  Thanks for all of your hard work :)

  • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

    How many reps for 1 6 and 7? are they all 50?

  • Vivi

    Yessss!  the Babe of the day has curves !! Beautifull & sexy body <3

  • Hege Vindstad

    Is there like a cupon-code for free shipping of the Ugi ball? And does it cover international shipping?

  • Bibi

    Hello :),

    for this is a rep challenge – how long are we supposed to do eacht exercise? 50 sec? But why are we supposed to do 25 hop scotch ugi twists and  50 side lunges?

    • Anonymous

      hi bibi,  I think sean wants you to time how long it takes you to do 50 reps of each exercise, except for the ugi twist one where we only have to do 50 total – 25 each way.

      • Bibi

         Okay, thank you :) !

  • Anonymous

    Wow, looks so BRUTAL. Gone do 10 rep of 5 round, which is basically same and easier! Have a good day all!

    • Bodyrocker_Audra

      Thats a great idea!  Gives your muscles time to rest in between so that form isn’t sacrificed too much from good’ol actic acid build up.  Ohhh the burn! lol

    • Elena Ioan

      I should have read this earlier…! Good idea!!!!

    • Elena Ioan

      I should have read this earlier…! Good idea!!!!

  • Vivi

    Maria where are you in this friday ??? With your cute boy ……..:p

    Today for me 20 min of run & 15 min workout (mine :p)
    TGIF!! ready to  have a drink this evening !! Cheers !!

    • MariaBjørgJepsen

      Right here, honey bun ;) I saw him this afternoon in his (sexy) handcraft man uniform, hahaha. I hope you have a great Friday evening! I am doing this one tomorrow morning, phew!

  • Kathy_Bodyrock

    omg – I almost died!!! that was a killer workout :) but loved it :D
    My time for this WO: 42:46min. (50 reps/exercise | Exercise 2.+3.: 25reps/exercise).

    Ab-bonus:
    1. Bicycle Abs: 57
    2. Swissball Situps: 13
    3. SB sit ups w/SB: 8

    + BfE <3

    @Bodyrocker Hulda: I am speechless!!! you have a fab and hot body!!!! love it!!!!!! Congrats, girl!!! :)))

  • laura

    That was BRUTALLY good sweating. Thank you!!!

    about 27mins

  • Mamerrill

    WOW!! that was super intense for me!  i don’t want to admit how long it took me, but i am proud that i finished it even with 3 kids running around needing me!!

    • Anonymous

      You are the winner already if you finished it! Well done!!!

  • Jenn

    My beat up old laptop isn’t doing well with videos (even after wiping the hard drive clean and doing a fresh install) so I have to go by the written explanation for the time being.  I can’t follow every workout for now, though, due to some health issues (doctor thinks I have celiac disease and had me go back on gluten for 6 weeks). 

    Those narrow grip dive bombers look hard (my martial arts instructor demonstrated those yesterday after class)!  I’m eager to try them later when I workout.

    Hulda, great job!!  Very impressive improvement in such a short time!

  • Anonymous

    I´m using a medicinball. You can use also a normal basketball for example. Excapt 2, 3 the reps are 50.

  • Gerri Lee Schafer

    I did bodyrocker Shay’s Look Ma No Hands WO again this morning, cut my time from 28:05 to 23:21 Plus did MAM obliques, so 50 per side v-ups, 50 per side plank hip drops, 50 side thrust knee raises, 200 mason twist.  Will look at this one for tomorrow morning.

  • Anonymous

    Hi,guys ,my time is 31:01min.,I used 4kg. kettlebells for the exercises.
    Jump Up – Squat & Press –50
     Hop Scotch Ugi Twist  25 right

     Hop Scotch Ugi Twist  25 reps  left

     Side Lunge Press- right 50 Reps

     Side Lunge Press- left  50 Reps

     Narrow Grip Dive Bombers -50 (the first 10 I did with narrow grip)
     Bucking Bronco -50
    Ab bonus:
    Bicycle Abs-33
    Swiss Ball sit ups-14
    Sandbag sit ups-12
    + BFE
    It was a tough workout,thank you very much ,guys :)

  • Cynthia

    Hey all, it’s been forever since I’ve posted but wanted to drop in and say “hi”, I really like the direction the workouts have taken in the last couple of months. Thank you for all your time an energy you put into the sight . This was a great w/o although when I work on my Kettlebell training this evening I’m not sure how well my arms will function , lol. My time for this rep challenge was 29:39. I focused on keeping my form great and really following thru in my range of motion and had a blast doing it :)

  • Bodyrocker_Audra

    O-M to the G this one got ugly towards the end lol!  It didn’t help doing the 16 minute Sexy Sweat On Me Mashup workout right before this one.  Finished in 34:20 with my 25lb SB no modifications.  Sean are you trying to break us?  Gonna need 2 ARD’s after this, sheesh!  The things we do to ourselves to feel and look great…

    • Elena Ioan

      Love the “The things we do to ourselves fo feel and look great…” !! :)

  • 1Ivana

    Hi there,

    so I just finished my workout for today…
    part 1.
    10 minutes on my new balance board (30 sec work, 1 min rest) and it is so hard…but it was my first,and I will do that every time before bodyrock workout

    part 2.
    Not afraid bodyrock workout…woooow, nice one

    part 3.
    24 rounds 10-20 m.climbers and jumping jacks

    uh…
    and before that I took my mum on a 2 and half hour walk, and I put my feet in the see, first time this year…

    kisses to you all

  • Natalie Anna

    Wow. I did 5 rounds, 10 reps of each exercise. Took me 54 minutes. I was getting SO exhausted by the second round. Probably because I ate a small lunch around 11:30 and I did this workout around 2. I should have eaten a little something before. D: I didn’t realized this would be such a killer workout haha but I was DRIPPING sweat. It was Awesome. Ever since I started doing these workouts AND adding an extra 30 minutes of cardio after, I’ve noticed a TON of difference with my body. My legs have become significantly slimmer, my shorts are getting looser around my waist and I’m over all starting to look leaner and stronger (: I definitely couldn’t do extra cardio after this workout though… I was dead. (: 

  • Elena Ioan

    I did 50 reps of the first exercise, but modified the jump on the table by a jump tuck before and after the squat and press, then 25 reps of the tow second exercises and finised with 50 reps of each 4 last exercises. Wooooosh! And then, as if it wasn’t hard enough, I did the abs bonus… 25 bicycle abs, 20 swiss ball abs (no time, just complete a set of 20, BUT with my knees bent), and finised with 10 reps of the Sandbag sit ups. My abs are gonna HURT tomorrow, I can tell you! Oh, and my arms too. And my legs too. Ok, my whole body will hurt tomorrow! Haha! :) Nice weekend to all! :)

    • MariaBjørgJepsen

      You too, Eleana :) NICE work!!!

  • Elena Ioan

    I did 50 reps of the first exercise, but modified the jump on the table by a jump tuck before and after the squat and press, then 25 reps of the tow second exercises and finised with 50 reps of each 4 last exercises. Wooooosh! And then, as if it wasn’t hard enough, I did the abs bonus… 25 bicycle abs, 20 swiss ball abs (no time, just complete a set of 20, BUT with my knees bent), and finised with 10 reps of the Sandbag sit ups. My abs are gonna HURT tomorrow, I can tell you! Oh, and my arms too. And my legs too. Ok, my whole body will hurt tomorrow! Haha! :) Nice weekend to all! :)

  • Elena Ioan

    Wonderful post! Thank’s for sharing! :) Verry inspiring! :) :) :)

  • MariaBjørgJepsen

    Wohooo, doing this killer tomorrow morning :) I beat my old scores in “Medal Of Honour Abs”: 
    http://www.bodyrock.tv/2010/11/17/medal-of-honour-abs-workout/. 
    & “Fat Destroyer”: http://www.bodyrock.tv/2010/12/03/fat-destroyer-workout/. Yesterday. Crazy sore thighs today!!! But so much fun returning to them again :)

    • Vivi

      I redid Medal of honour this morning, and beat my old score too; What was your new score ??

      Here the weather is so beautifull. We could think that we are in Summer !! So a walk this afternoon with kids…and perhaps an ice cream !! Yummmmmm :p

  • Anonymous

    I did the 600 rep fat burner workout earlier http://www.bodyrock.tv/2011/05/28/600-rep-fat-burner-workout/# had a little fight with brutus so decided to punish myself with my march ab madness 200 rep oblique exercises! so I took part of sean’s workout and used them as my oblique reps and then added my own. so I did Sean’s first exercise but I did have to change it as my equipment wouldn’t work the way he did it.  I put my bag next to my step, picked it up cleaned it, stepped onto my step, pressed the bag and as I stepped down put bag next to other side of step, then did the two reptile knees.  did his plank side jump woodchop with my step then picked up my medicine ball to do woodchop, then did the bucking bronco, then did side oblique crunch on dip station.  this took me 30 min 53 sec!

    50 reps step up squat & press reptiles (15 min 30 sec just for this one! lol)
    50 reps plank side jump woodchop
    50  reps bucking bronco’s
    50 reps side obliques
    total 200 reps / total for march is 2800 reps

  • MariaBjørgJepsen

    Hello PurpleLady
     
    WELCOME to Bodyrock.tv – I am so happy you discovered and chose to join us :) 
    My best advice to you: do NOT fall into the trap of those expensive so called “miracle” workout videos. If you fully commit and give Bodyrock.tv 1 month, I promise you, you will NEVER return to any other workout solutions. I have been an addicted Bodyrocker for 1½ years now, and it’s the best thing that has ever happened to me. This supportive community and the workouts make me feel positive, strong, happy and energized every single day. During the first ½ year you will see and feel most progress physically. I saw muscles appear I even didn’t know excisted, haha. And I have been going to the gym for many years prior to Bodyrock, but never experienced anything like this before. Now, I don’t see massive changes in my body composition, but I sure DO keep on building lean muscles from Bodyrocking only. Nothing else. 

    Please, stay and have fun with us and give Bodyrock.tv a chance – it will change your life forever!!! I am here for you any time :)

    Love, Maria

    • BodyRocker_Bonnie

      Nicely said, Maria xoxo :) !!

      • MariaBjørgJepsen

        Thanks a lot, sweetheart :)

  • MariaBjørgJepsen

    I LOVED IT, Sean :) Holy C….. you guys have no idea how much sweat I produced. Am I the only one who is just sweating more and more with each workout? The price of being in great shape, haha. I love the feeling! I had nothing to jump onto, so I did a Jump Tuck instead of each Jump up. When I finished, I felt I was a cheater if I didn’t make more up for the lost jump ups, so I did 50 more Jump Tucks, haha. I used my 15 kilo sandbag for all the presses and my 5 kilo gymball for the Scotch Hops. 

    I managed 20 Tricep/Diamond Dive Bombers and 30 Regular ones – no knees!50 reps of each instead of the Scotch Hops = 25 reps of each. Time = 24:14.

    Abs: 
    1) Chair Seat Leg Lift: 25. 
    2) Bicycle Abs: 120.
    3) Sit-up & Press-up: 20.

    Enough for this Saturday :) Thanks guys!!!

    Love, Maria

    • Gerri Lee Schafer

       nice job Maria, I did jump knee tucks too  :)

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

    Today i did a more leg focused workout, it was greaaat! 

    4 rounds of:
    1. Backward lunge knee up: 30 reps each leg
    2. One leg walk out plank and return to one leg standing position: 15 reps each leg
    3. Crab fighter (from this wo: http://www.bodyrock.tv/2011/06/24/pound-melting-workout/ ): 15 reps each leg
    (i just realized in the crab fighter i also did a toe touch)

    it looks easy but its not =P, 4 rounds took me 41:20 min. though, the first round took me more cuz i was gonna do another exercise isntead of the crab fighter, then in the middle of it i decided to do the crab fighters. 

    :)

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

      This looks great!  I love workouts that care jump-free so that I can do them in my apartment at any time of day.  I write yours in my log for later.  :)

  • Gerri Lee Schafer

    well, that was fun…  Don’t have anything I’m willing to trust to jump up onto, so I did jump knee tucks, SB squat and press, 2 reptile push ups on my chin up bar laying on the floor…it worked.  For the 2 nd exercise, I used my bosu ball upside down…don’t know how much it weighs, but used it for the chops as well.  For the side lunge and press, I only did about 20 with the press up, my back is still a bit tweaky, and it felt really awkward, got a deeper lunge with just holding the SB to my chest.  Did all of the dive bombers with a narrow stance, did 20 without pause, then mini sets of 5 to finish.  My SB was only 22.5 lbs today, protecting my back.  My time was 21:40 and 10 minutes of that was the first 50 reps.

    Followed up with MAM obliques, so
    50 per side v-ups
    50 per side plank hip drops
    50 side thrust knee raises
    200 mason twist

    plus 10 band assisted pull ups
    15 unassisted dips
    15 straight leg dip station raises
    5 per leg 1/2 pistols

    • midimidi

      damn GL!  good job!

      • Gerri Lee Schafer

        why thank you, wish I had seen Chris Lee’s mod before I did it, but oh well…real good sweat

    • Bodyrocker_Gwyn

      Gerri–what are MAM’s?

      Oh, and the 22.5 lbs–still pretty kick ass.

      I’m doing this one tomorrow.  I may do the Jump Tuck as well as I’m not so sure the cocktail table was made for jumping onto over and over again.

      • Gerri Lee Schafer

        MAM is March Ab Madness…this week is lower abs…yboog and her cousin started it..a few of us are tagging along

        • Bodyrocker_Gwyn

          Ahhh, Thanks!  MAM sounds great.  I’ll have to tag along, too.  This workout about killed me, but I’m alive and posting.  Yeah!

          • Gerri Lee Schafer

            trying to decide what to do tomorrow right now……

  • Jill Hobbs

    Finished in 45:19. The first combo and the Dive Bombers were the hardest for me. I really wanted to give up with the Dive Bombers, but I modified them and finished. Thanks for another great workout Sean and Freddy!

  • Cindy

    This killer will be my workout for tomorrow. So, I did #10 at the gym. I followed with a metabolic workout
    1 One arm push up on Medicine ball 5 each arm 2 x
    2 Medicine ball side wall toss 15 rep for L&R 2x (10 pounds Med ball)
    I ended with 16 reps of Knee tuck on dip station and Negative Chin up Hold for 30 Sec (wow! I was shaking )
    People sometimes do not get it at the gym. Less is More and Quality is more important than Quantity. For this reason, I love Bodyrock Workouts because they follow the Tabata Protocol.
    Wishing Everybody a Beautiful Weekend!

  • Chris Lee

    killer.  thanks for the broncos, i needed my a$$ kicked!

    31:00 even, 15kg sb
    all my dive bombers were narrow and i was shaking by the end of them.  the only modification i had to do to save my knee was instead of pressing in the side lunge position, i did my press when i got back to a standing position.  i did like gl and dropped in to the side lunge with my sb held to my chest.

    for a jumping platform i stacked 3 glass racks on top of each other.  one of the benefits of working in the restaurant industry, i guess – an endless supply of improvised equipment!

    abs 3/10/50:
    bicycles 31
    flutter kick 80
    sb sit up & press 11

    that was a great week!  thanks for everything!

    chris

    • Gerri Lee Schafer

      nice, wish I’d thought of doing the press at the top…duh, not the brightest bulb at 5:30 in the morning…the dive bombers were hard huh, I didn’t have my hands touching for them, spaced about the same as Sean’s, narrower than my shoulders…felt that one in my left shoulder joint for some reason

  • Anna

    This workout kicked my Ass!   I did the 10 reps 5 rounds that was suggested.  Had to modify the push ups part of the time.  Used a 10lb med ball because I don’t have the Ugi.  For the side lunges in order to get deep enough on those and not lose form I lunged to the side and did the press up on the return to standing position.  That was just as effective and easier on my back.  It took me around 45 minutes to complete.  Considering that I am no spring chicken at 53 years I think I did pretty good. 

  • Anna

     Love your post…. You are right on.  Thanks for the encouragement

  • http://www.facebook.com/profile.php?id=1443076301 Anna Curl- Kleeman

    Wow I finally figured out how to post here!  So I was wondering what the rest of you with sandbags are filling them with.  I’m not really liking the sand.

    It leaks out of the bags at the seams.  Of course I don’t have the same sandbag that our bodyrock hosts have.

    Also for those with the Ugi ball what size are you recommending.  I’m leaning towards the 8lb to start with since that is what I see Lisa Marie using most of the time.

    • Jessica LeBoeuf

       I noticed that the sand would be getting into my eyes as well!!! But you could probably use rice bags. Also does the sandbag leave weird marks on your arms?…it looks like I have a bunch of red dots from the clean and press.

    • Jessica LeBoeuf

       I noticed that the sand would be getting into my eyes as well!!! But you could probably use rice bags. Also does the sandbag leave weird marks on your arms?…it looks like I have a bunch of red dots from the clean and press.

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

      25# salt, divided into 6 large ziplock bags which are double bagged & taped. I have 2 of those in each of the filler bags, then 2 ziplocks loose.  It makes for easy weight adjustment, too.  Salt was cheaper than rice or sand, for me.

      I have an 8lb ball, but bought a dynamax ball from performbetter.com.  It was much cheaper than UGI, & seems to be the same (1 cm less in diameter).
      http://www.performbetter.com/webapp/wcs/stores/servlet/Product1_10151_10751_1003708_-1 

  • Jessica LeBoeuf

    Did this workout this morning and it got me so sweaty. I didn’t think it was going to be as hard as it was – but man oh man was I wrongggg! I decided to split the workout into 4 rounds doing 13 reps of each exercise. Towards the end I was modifying the ugi twist without weight and side lunge press with squat and press…it felt awkward; lastly I did wide dive bombers at the end. It was a great workout and I was thinking maybe 20 minutes, but it took me 33:44. Again had me feeling awesomeeee! :D

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

    Ooooo I’m sorry!  I know–I have been using the ball for a while and I almost knocked my head doing that one, too.  I think I settled for something safer.  I also couldn’t do the one where you bring the ugi over your head, so I just did it without a weight.  

  • Anonymous

    oops!

  • Anonymous

    nice to see you back, couldn’t find your youtube channel for a while but finally found your new one! tricky!

  • Ashlie914

    LOVE everything you guys do and thank you so much from the bottom of my heart for doing it but I must admit…I liked the way you guys did January/February workouts much much better!!!

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

    That workout was pure evil.  I finished in 44:28.  I used a 35lb sandbag for the first exercise,10lb ugly ball for the second and third, and an 18lb sandbag for the one leg squats.  I managed 20 dive bombers with the diamond formation.  

    Here’s my times after each section if it helps:

    50 burpee/press/reptile: 14:35
    25 side plank/wood chops R: 17:59
    25 side plank/wood chops L: 22:08
    50 side lunge L: 28:47
    50 side lunge R: 34:11
    50 dive bombers: 42:47
    50 bucking broncos: 44:28

    WOW the sweat was POURING down my face.  Thanks for another great one!!!

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

    3/24/2012
    Yesterday was too hectic for my lunchtime workout, so I did this routine today. It took me 36:45.

    I made a few modifications:
    1st move: no box jump – I did a jump squat instead. I did 2 regular push-ups instead of reptile push-ups. ~22.5 lb in bag
    2nd move: no fitball – I used 1 15# dumbbell for the 25 reps LT, 10 of the RT reps, then a 10# db for the last 15 RT side reps
    3rd move: held sandbag with 12.5# in it at back for 1st 50 reps.  For the last 50 reps, I did an overhead press
    4th move – wide hands for dive bombers…& I do mine more like a Hindu push-ups.  My back doesn’t arch well on the return to pike.
    5th move – no modification.  

    Abs
    Bicycle – 54 switches
    Side Plank Oblique Drop – alternating 12
    SB sit-up (22.5lb) 13

    Thanks!  This was an awesome workout. :)  
    I attached a picture of the view from the patio I workout at.  There’s a storm rolling in, supposedly.

  • Vivi

    I love Medal of honor workout ! I did it 3 or 4 time already !

    • Vivi

      There was a problem with my computer ! This answer was for Maria ;) Here there is not a lot of sense !

  • Annebel Wind

    Hi guys,

    Did this one yesterday: was not at home so had to modify some things:
    This is what my workout looked like:

    1: jump tuck, prisonar squat and reptile PU (on an angle like Sean) 50
    2: 3 plank hops (left right middle) than lift the bag straight up to the chest (do not know the name anymore :D) 50
    3 Side jump lunges 100
    4 Narrow grip dive bombers 50
    5 Bucking bronco.. 50

    It took me 31 min. And did the bonus abs, didn’t write down my scores though.

  • Gerri Lee Schafer

    March 26

    Just did 10.  Used 32.5 lb SB and all high knee jump rope.  Did 3 full rounds in 10:12

    • Chris Lee

      TIE!!!!  yay! i finally caught you!

      • Gerri Lee Schafer

        hahaha, just make me try harder now….did 50 flights of stairs wearing my weighted vest @ 22 lbs when I got home today…16 steps, flight = 1 up and 1 down, took 10:59

        also did 2 sets of 3/4 pistol squats at work today, 5 per leg, holding onto my shelving in the wine room

  • Cindy

    I did it in the weight area at the gym. My time was 37 minutes. I used a 20 pounds Barbell and UGI twist a 10 pound med. ball One came to ask me What type of workout was that Bodyrock.tv.  Sean’s workouts teache me a lesson of Perseverance and Mental Toughness.

  • JoannaKonieczna

    done!:) super killer:)

  • Vivi

    I would like to do this one today but my triceps are so sore with Medal of honour I did yesterday morning !! :( SO  I will chose another one for lunch time ;)
    It’s an abs workout but each time I feel more mi triceps than my abs after  !

  • MariaBjørgJepsen

    Today’s workouts: 400 Push-ups including: feet elevated, tricep dips, diamond, reptile, tapping, knee tuck & 1-leg. Plus “no. 10″ = 4,5 rounds. Extra abs: 1) Plank Hand Reach: 77. 2) Plank Feet Reach: 71. Plank Opp. Reach: 62. Sitting Ab Tucks: 39. Sandbag Press-up & Twist Abs: 15.

    Have a great Monday, Bodyrockers!
    Love, Maria

    • MariaBjørgJepsen

      Plus “Suicidal Sweat” :)

    • MariaBjørgJepsen

      Plus “Suicidal Sweat” :)

      • Vivi

        Where do you will stop ??????????
        You’re a such inspiration for me !  <3

        • MariaBjørgJepsen

          You too, sweetie pie <3 
          Love you!!!

    • Anonymous

      whoa! sounds like ouchies! ha ha! I doubled 10 and still only made 3.5 rounds! but 400 pushups might have taken me all day! lol

      • MariaBjørgJepsen

        Thanks a lot, dearest Tee :) I got through the 400 killers in (a little) less that ½ hour, I think. I really feel my abs this evening, haha. The constant plank position seems to be the best ab stimulation I can get. Much more effective that all those different sit-ups!

        • Vivi

          Yes I agree with you plank position is very hard for abs !!!
          How could you do 400PU after Medal of honour ???I feel my triceps yet today !! So it was a torture to make press up & PU yesterday…so 400PU inconceivable for me :(
          You really ROCK!!!

    • http://www.janetspreiter.com Janet

      holy crap

      • Anonymous

        well said janet! lol

      • MariaBjørgJepsen

        :*

  • http://www.facebook.com/profile.php?id=100001822456698 Tigerlily Zombiehunter

    Hi bodyrockers,

    what about a workout that we can do when we’re sick?
    I’ve a cold and I already missed two workout last week :( today I want to start over and I’m cutting away the cardio exercises…
    What do you think?

  • Vivi

    I did an old one for today  : “Hot Warrior Wo” http://www.bodyrock.tv/2011/03/29/hot-warrior-workout-2/
    But it was hard today !! I pay the excesses of the weekend I think ! :p and my triceps are so sore that every mouvements with my arms were a torture !
    I hope I will feel better tomorrow !

  • Tori Bradford

    Just when I think I’m getting stronger you put a workout like this up that kicks my butt.  I am wiped.  I was wiped after the first round (I split it into 5 rounds), but I persevered and make it through…with some modifications.  I finished in 33:32.

    Here are my modifications:
    1. No table to jump on to so just did a tuck jump.  By the fourth round I split the exercise up into the different parts and still had to do regular push ups on my knees. 26 lb sandbag
    2 and 3. I used my 12lb medicine ball
    4 and 5.  By the third round I cut out the press but used my 12lb med ball for some weight.
    6.  Had to do regular grip dive bombers, but by the third round had to go onto the knees (these are so hard for me)
    7.  Love these.  No modifications here.

    Thanks again for a good workout.

  • Anonymous

    I wouldn’t feel bad cynthia!   these are pretty advanced exercises!  you did what was hard for you, so that ,makes you a winner already!  the lunge is a difficult one to have good form on and lots of people find them hard on their knees.  I find them easier to do properly if I step to the side, then a slight pause, then squat your bum back, and don’t use any weight until you are really good at getting your bum back!

  • MariaBjørgJepsen

    Please do, Ellie :)

  • Gerri Lee Schafer

    keep at it and one day will come sooner than you think

  • Vivi

    Lisa Marie I just hope your surgery took place well? I hope too that you didn’t have too much pain when you woke up ;)
    Big kiss too you <3
    And see you soon with your new "friends" :p

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

    3/26/2012

    While watching “Dancing with the Stars” tonight, I realized that I wouldn’t be walking to the apartment gym until after 10 pm.  Instead, I came up with a barefoot rep-based workout.  Why reps?  I left my interval timer at work & didn’t want to heard my phone timer beep.  Since I was home, I had an equipment party…everything can be made equipment free.

    3 rounds of (or set your timer for 10/50sec x 24 rounds for 24 min workout)

    20 reps sandbag squat + 1 leg side lift, alternating (1 squat + 1 leg lift = 1 rep)
    equipment free version - body-weight only
    20 1-arm on fit-ball push-ups, alternating (I did these mainly off my knees)
    equipment free version - sliding push-ups or regular push-ups
    25 1-leg dead-lift with sandbag LT leg
    25 1-leg dead-lift with sandbag RT leg 
    equipment free version - raise your arms up above your head when coming back to standing
    15 reverse push-ups on dip station
    equipment free version - pike press OR use broomstick/chairs as a dip station OR bent-over rows
    25 1-leg wall sit pulses LT leg (do a wall sit.  Pulse LT leg up 25 times without touching the ground.  This is a small move.  Don’t let your knee go past your toes)
    25 1-leg wall sit pulses RT leg
    10 triple hanging knee raise on dip station (1 left + 1 middle + 1 right = 1 rep)
    equipment free version - lying leg lifts side, middle, side.  Keep your knees bent to the side raises if your back rounds)

    I did 3 rounds in 26:07

    Bonus
    5 core splits in dip station
    equipment free version - lying leg lifts 
    20 fit-ball sit-up + twist to the side, alternating
    equipment free version - ab chopper, alternate
    20 ball crunch (lying on back, knees bent 90 degrees, ball between ankle.  Crunch & touch ankles
    equipment free version - same move without the ball
    20 1-leg bridge leg lifts with foot on fit-ball LT
    20 1-leg bridge leg lifts with foot on fit-ball RT
    equipment free version - 1-let bridge leg lift, foot on ground
    20 fit-ball toss & catch 
    equipment free version - knee hugs

    = 600 reps total

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

    Oh yeah, I posted 2 new recipes this weekend:

    Vegetarian navy bean soup
    http://moveeatlivewell.blogspot.com/2012/03/navy-bean-soup-vegetarian.html
    Flank Steak in cumin lime garlic marinade: grill or fajitas
    http://moveeatlivewell.blogspot.com/2012/03/flank-steak-in-lime-cumin-garlic.html 

    I hope your surgery went well, Lisa!

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

    This website lets you filter by equipment, times, etc.  The only negative is that she doesn’t include workouts with Lisa Marie in them…
    http://litealloy.com/workouts/tags?utf8=%E2%9C%93&search%5Btime%5D=&commit=Go%21 

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

    I have the answer to your question over-detailed on my blog.  Look for the section on the that says “How Are the Workouts Done?” 
    http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html 

  • ulla

     Dont feel bad. You started. And, very obviously, you gave it all you had. What’s to be unhappy about? It’s not about succeeding, it’s about trying.
    Use this as an incentive to work hard in the future, and you feel like you’ve made some good progress, come back to this baby and tackle it again. You’ll find that you can do a whole lot more.
    If your knees hurt when lunging, you’ll want to make sure you do it with good form. Very sure. Otherwise, it might damage your knees in the long term. Maybe even ask someone to show you how to do them, then watch you do that. It would best be someone who can actually judge the form, obviously. Other than that, videotape yourself and try to see for yourself.
    Once that’s established, why not tack some lunges onto every other workout that you do (say, five on each side) just to strengthen the knee ligaments? See how it goes.

  • Anonymous

    Thinking of you today Lisa ! Hope all went well with you surgery. Wishing you speedy recovery & sending you healing burpees your way!

    Have a wonderful day / evening all!

  • Anonymous

    Thinking of you today Lisa ! Hope all went well with you surgery. Wishing you speedy recovery & sending you healing burpees your way!

    Have a wonderful day / evening all!

  • Gerri Lee Schafer

    March 27

    Morning, here is what I did this am

    100 HKS – 10 full burpee
    100 HKS – 20 jump lunge
    100 HKS – 20 dive bombers
    100 HKS – 20 SB squat 32.5 lb
    100 HKS – 20 feet on chair push ups
    100 HKS – 20/leg leg elevated lunge squat w/2 x 10 lb weights
    100 HKS – 20 reverse PU
    100 HKS – 20/leg one leg SB dead lift 32.5 lb

    MAM lower, 2 times through
    25 hanging straight leg raises
    25 hip rock and raise
    25 star crunch
    25 knee hugs on edge of chair

    plus

    10 band assisted pull ups 
    15 unassisted dips
    15 back flies w/ 2 x 10 lb
    15 barbell curls 33 lb
    15 frog concentration curls 2 x 10 lb

    • Chris Lee

      hey, gl.  how long do your workouts usually take?

      • Gerri Lee Schafer

        depends on what I’m doing, but usually all in with warm up and after WO stretch I’d say between 45 minutes to an hour? I don’t rush through stuff though. Today I did time myself for the first part of the WO, and it took me 15:48. Didn’t time the rest. My warm up is about 6 minutes and my cool down is about 8-10 minutes.

    • BodyRocker_Bonnie

      Nice Gerri Lee. I wish I had your energy, but I woke up sick again with cold #2. Or perhaps it is cold #1-phase 4. It’s being passed around, and around, and around…so not much for me this morning. :( MAM, 2 times through: 50 leg raise/lower with hip rock & raise, 25 knee raises on DS, and 25 bench tuck-abs. Also 20 1-leg walkout pushups 10/leg. That was all I could muster before work but later today I might have a second chance at doing something.

      • Gerri Lee Schafer

        aww Bonnie, I feel for you girl…working out was hard this morning, spent most of the weekend at a hot spring….my muscles felt like limp noodles…LOL…drink lots of herbal tea and throw some fresh ginger into it

        • BodyRocker_Bonnie

          Thanks Gerri Lee. I’m on that tea. AND I actually got 9 hours of rest last night…whoot!

        • BodyRocker_Bonnie

          Thanks Gerri Lee. I’m on that tea. AND I actually got 9 hours of rest last night…whoot!

      • Anonymous

        awww Bonnie, I feel for you! my husband also had that cold this winter, lasted on & off about 3 months! nasty! I heard recently that oil of oregano under your tongue will kill it off. who knows! hope you feel better soon!

        • BodyRocker_Bonnie

          Thanks Tee :) Its not debilitating, just enough to be annoying…I’m still moving though, just takes me longer to get going. Oil of oregano…hmmm interesting!

        • BodyRocker_Bonnie

          Thanks Tee :) Its not debilitating, just enough to be annoying…I’m still moving though, just takes me longer to get going. Oil of oregano…hmmm interesting!

    • Bodyrocker_Gwyn

      I wanna do this, but I’m curious about how long it will take.  I’ll do it on a day I have extra time, for sure, so I can get through it properly.  It looks awesome, though, so thanks for posting.  G

      • Gerri Lee Schafer

        think the WO itself that I made up took about 15 minutes

      • Gerri Lee Schafer

         oh, think the whole thing took me about 30-35 minutes?  but I coast doing MAM and the extras don’t take much time at all

  • MariaBjørgJepsen

    This good old killer for me today: 
    http://www.bodyrock.tv/2011/05/28/600-rep-fat-burner-workout/.
    Pause! No more for now. Haha :)

  • Chris Lee

    did this today from how to train for tough mudder:

    10x db curl/press
    10x inverted row
    20x walking lunges
    x3

    25 plank jumps
    40 mtn climbers
    15 jump squats
    10 full burpees
    5 pull ups

    25 min countdown
    i did 7 full sets and up to 29 climbers

    3k run.

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

    Hi Everyone,

    Big News!!!!!!!!!!!!!Erin has the results back on her biopsy and has been cleared of cancer! She is officially in remission! :-)  I think my workout today will be a 100 burpees!  Some for Lisa-marie who opted to get implants and some for joy at this news!

    –Chris

    • mel

       That is fabulous news Chris and thanks for your diligent/caring updates on Erin’s health status!  It will be nice to see pics and hear from both of them soon!!!

    • Kelly

      That is amazing news!! I hope for continued blessings for your family. Keep rockin’!

    • http://www.youasamachine.com You As A Machine

      Awesome news, Chris. Thanks for the update.

    • Anonymous

      I am so excited for her!!!!  I might join you in those joyous burpees!  whoop whoop!

    • ulla

      Thank you so much for letting us now, Chris!
      And Yay to Erin, for keeping up your hopes high and for fighting back! You rock!

    • Bodyrocker_Audra

      Thanks Chris!  What a feeling of relief to here such great news about Erin’s remission.  An inspiration she is :)

    • Lvette #1

      Once again,  thanks Chris for sharing Erin’s good news. Whoot!

      Do you know if Zuzana have her own site apart from  YouTube or Facebook? I do her ZWOW’S on saturdays, but I don’t  care  to sign up for facebook or Youtube.  

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

        Hi Lvette,

        If Zuzka does have a site I’ve not seen it.  I doubt if she had a website they would let me post the URL here anyway. She puts out a ZWOW every week (usually on Thursday) so it’s not hard to just search on ZWOW at youtube.  What you get at facebook is the community and the possiblity to talk with Zuzka a little.

        –Chris

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

        Hi Lvette,

        If Zuzka does have a site I’ve not seen it.  I doubt if she had a website they would let me post the URL here anyway. She puts out a ZWOW every week (usually on Thursday) so it’s not hard to just search on ZWOW at youtube.  What you get at facebook is the community and the possiblity to talk with Zuzka a little.

        –Chris

    • Carrie

      That’s wonderful news – thanks for the update Chris. Makes my post-workout pains seem a lot more insignificant. I’ll let my breakfast go down then do some celebratory burpees! See guys what good things burpees can do – they not only make you stronger, they heal others :0)

    • ZoeRocker

      Yay! All those burpees paid off!! Thank you for updating us. I was wondering about her:)

  • http://www.janetspreiter.com Janet

    45 minutes run up the hill with hard last mile on the flats…
    Took 28 minutes to get through this.  M y ugi was a couple of 5 lb ankle weights.  Got through 20 diamond style dive bombers before spreading wider.
    On the abs: 32, 14, 14   phew!

  • Mmghia

    In my workout book for today was Zwow 9.  I left for work at 3am got home at 10am, went to the dentist and by the time I got home all I wanted to do was sleep.  Brutus was hanging on to both my legs this afternoon and the best I could muster was going on a 45 min walk with some misc ab reps of 300.  I going to do a few of the bonus videos that I can lay on the ground and do. :) Will Zwow tomorrow.

  • Gerri Lee Schafer

    good idea, but no stairs anywhere close to my work out room :(

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

    Today i revisited 360 rep badass workout, I LOVE that workout!!! hadnt done it in like 6 months.!  I didnt beat my PB by one min but its okay. 

    Just like the last time, i did bodyweight modifications because i dont have a sandbag/xtra weight. * = the ones modified.

    *1. Squat & side leg lift: 80 reps
    2. Scorpio push ups: 15 each side
    3. Burpee knee raises: 30 reps
    4. Hanging leg lifts: 25 each leg (soo hard for the arms/wrists, especially when doing it under a table!)
    *5. Back/side lunge (from Run the world workout): 25 each leg (much harder than it looks)
    6. Plank jump & stretch: 50 reps
    7. Flying jump lunges: 50 reps
    *8. Squat & side leg lift: 80 reps

    it took me 28:49 min.

  • MariaBjørgJepsen

    Which one took you 19:06? Just want to make sure we talk about the same workout ;) It sounds like you pushed to the max- GREAT EFFORT, Ellie!!!

  • MariaBjørgJepsen

    So COOL you tried it!!! WELL done :) I hope you feel your abs like I did already in the evening and during the whole day after, haha.
    Love, Maria

  • Anonymous

    hi sissyO, actually it has 2 handles! so you can pick it up like the sandbag. I currently use a “sandbag” that I have to just grab because the handles go the wrong way and are in the middle, I also have medicine balls.

  • Anonymous

    hi sissyO, actually it has 2 handles! so you can pick it up like the sandbag. I currently use a “sandbag” that I have to just grab because the handles go the wrong way and are in the middle, I also have medicine balls.

  • Gerri Lee Schafer

    good for you !!!! keep it up

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

    Yeah I know that I have deficiencies in my hormone levels as well as Vitamins. It is likely that I have Anemia and I try to help it with my diet. I am also Gluten intolerant and my belief is that everyone is gluten intolerant. I am currently on the GAPs diet which consists of meats, fats, vegetables and ferments. I have little to no fruit and no sugar. So it definitely makes sense that my energy would be low. Another cause for fatigue is that I detox a great amount, more than normal, and this makes my body work extra hard. Needless to say, I am not normal. I was exposed to mold from 2000-2008. We had to leave our home and all our belongings in it because it was so bad. So basically the mold made me really sick. I have a yeast infection, a seizure disorder, anxiety and depression and many other symptoms. I also have Multiple Chemical Sensitivity which causes me to react to any kind of chemical. Sometimes my brain will tell me I should be losing weight, I should be skinny! Especially when I see these photos of these incredibly fit women. Then I get down on myself because I work so hard and it never seems to come to anything. Then I talk with my family and they remind me that we’re in this for the long run. So I don’t have the perfect body. But I have so much useful knowledge that will keep me on the track to health.

    Anyway, I just wanted to say thank you and I’m seventeen and have similar problems. You’re not alone! Thank you for your post! It was very helpful!!!

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

    Thank you for replying! I will look into that!

  • Mmghia

    HI jou, I think there are no new workouts right now due to Lisa Marie having elective surgery. I’m sure they will be up soon…uh the videos :)