Mar 28 2012

The Serendipity Workout & BONUS Abs & Core 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,

Freddy here. I wanted to share this very touching story that BodyRocker David sent me after reading my post of March 13th where I opened up to you guys about how my marriage ended. It just goes to show that many of us share similar challenges and experiences, and if we keep positive and support each other through the tough times life often delivers “happy accidents” that brings the love and joy back into our lives when we least expect it.

David writes:

Hi Freddy,

I wanted to thank-you personally for opening-up and sharing your story with the Bodyrock community. Our stories are eerily similar…My wife also left me in late August after being married for 16 years (with 2 children 8 year old girl and 6 year old boy) and I have just recently learned that she was unfaithful to me, I had my suspicions but didn’t want to believe it. As you can relate, this entire experience was very devastating to me. I completely turned inward and was just focussed on taking care of the kids and not myself. I went into a downward spiral of working out far too much and not eating enough to maintain the regiment resulting in losing 35 lbs in a matter of 3 months. I hit rock bottom in November and my trainer was very worried about me so we started a food diary and a brand new workout program. I had forgotten what some of the exercises were so while I was Googling them I stumbled across your totally amazing website. I can honestly say that accidentally finding your site was one of the best things that ever happened to me. So I say from the bottom of my heart thank-you for keeping the site going while you were going through this very overwhelming time of your life. Bodyrock has become a very big part of my family. The kids know who Sean and Lisa-Marie are and ask who’s workout I am doing on any given day – my son Matthew even has a crush on Lisa-Marie, he always come running to the computer when he hears her voice :) That is not where the similarity ends, about a month ago I went to see a new counselor and I had mentioned finding your site and a few more instances of things just happening without me looking for them. She told me about Serendipity (a “happy accident” the accident of finding something good  without looking for it) and then 2 days later my version of your Lisa-Marie fell into my life. I was not looking or even planning on looking for anyone, this just happened completely out of the blue.  I am so happy that you were able to have someone like Lisa-Marie drop into your life without searching for it.  Well enough rambling for now. Please keep up the great work and keep the smile on your face.

All the best,

David

I know that many of you out there are struggling your way through broken relationships and I also know that there are days when you are just trying to keep functioning and hold your head above the water. There are many phases of the recovery process and each of us takes these lessons at our own pace. What they all have in common tho is that eventually you have to start working your way towards forgiveness because no matter what slight, deception or betrayal you may have suffered, once you drag yourself out of the emotional currents, forgiveness is really the only shore where you can rest and find renewal. You can’t stand for the things you want in life if you are treading water. Sometimes as with David’s serendipity and my relationship with Lisa, life sends a life guard in after you and you wake up on a white sand beach with the sun on your face :)

Best,

Freddy – Something to say or share? (connect with me here on Facebook)


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) Single Leg Push-Up, Touch Under Toe – Alternate Legs

2) Burpees + Bonus Push-Up & Tuck Jump

3) Sandbag Swings – Using the pink Sandbag

4) Side Lunge Touch Downs

Bonus – Ab & Core Workout:

Set your interval timer to 3 rounds of 50 seconds work with a 10 second rest

1) Oblique Plank – Straight Leg Touch Overs – Right Side

2) Straight Leg – Side Ab Touch

3) Oblique Plank – Straight Leg Touch Overs – Left Side.

March’s Diet Challenge:

Today’s Diet Challenge can be found on Lisa-Marie’s Facebook page click Here

.

Facebook:

Lisa has posted an update on her Facebook page about her breast augmentation – including a photo of her new body profile.

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



Around The Web
  • Ashhhroy

    As the saying goes, “Holding a grudge is like drinking poison and waiting for the other person to die.”

    I love, love, LOVE the mood that’s been going on at bodyrock :) How well-written, David. I’m glad you got your life on track and that you found your Lisa. I got the warm and fuzzies lol

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

      I’ve never heard that saying, but I love it!  

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

      I’ve never heard that saying, but I love it!  

  • Lila Alejandra ♥

    Very nicely written David. I have been struggling with my divorce as well for about a year now. The long dark tunnel is coming to an end and I can see the light again. As Freddy says, we all learn from these experiences at our own pace. I am happy to say that I think I´m almost there, forgiving. Ashhory is right “holding on to a grude is poison”. Lets live our lives to the fullest, let´s be happy and best of all enjoy the new positive beautiful people sorrounding us. Good luck to you David and thank you Freddy for keeping up this site inspite of everything. Lisa is your new sunshine :)

    Let´s bodyrock whoooo hoooo!!

  • Anilem

    Everyone who has said something touching, supportive, positive, and kind, have expressed my thoughts exactly. This is a great community for those all sorts of people, each with their own stories, struggles, and goals they want reach. Cheers to us all!

  • Lila Alejandra ♥

    It´s a community where we can find support. We can identify with others going through similar situations and it helps to know we are not the only ones going through difficult times. This site started as an only exercise site, but it has evolved to so much more.  I like the positivism people here share with others in tough times, besides only exercising.

  • Lila Alejandra ♥

    It´s a community where we can find support. We can identify with others going through similar situations and it helps to know we are not the only ones going through difficult times. This site started as an only exercise site, but it has evolved to so much more.  I like the positivism people here share with others in tough times, besides only exercising.

  • Bodyrocker_Audra

    Thank you for sharing David’s story Freddy! It really puts Marriage into perspective. My husband and I are comIng up on 11 years. We don’t fight or argue much, but we disagree on some things and we still manage to agree on most. We have 2 girls 13 & 5 and make it work for them. We thankfully, still love each other in the deepest way unimaginable. Yeah, the spark dies a lttle but, I find thats when you gotta start getting creative and open up to what the other person wants to do for a change. Hopefully, we never have to go through what you and David have gone through but at least I know I have the community here to turn to if it ever becomes a reality. Much respect to you both, Audra.

  • Carrie

    I was thinking exactly the same – it’s nice to talk about working out and how it helps all aspects of our lives, and share bodyrocker stories, but since we’re just hearing one side of a private story and don’t really want or need to know what happened either way, it seems unfair to the other party to talk about this here and get that old rumour mill going, be it based on fact or rumour. As you say Shaney, the other host is the reason a lot of us came here – I personally use both websites, and am not interested in Z & F’s private lives

    • Zolasoleil

      I don’t understand, in a moment were Lisa needs support from Freddy, that he is coming back with is marriage ending story. I don’t find that respectful for Lisa.  I won’t come back here anymore. I get nausea. 

  • Anonymous

    hi guys!  tonight when I finished work I did “grand theft booty workout”  http://www.bodyrock.tv/2010/11/18/grand-theft-booty-workout/   I had sore legs from my workout yesterday with the snowboarder exercise, so for some reason I picked another legs and butt workout with snowboarders again!  oops!  great sweat and it hurt a lot! ha ha!

    I think the serendipity workout looks good!  hope you go back to filming in the living room or make that room more homey as the video looks a little freaky, like lisa is floating in space, just her and the floor are all that’s there! lol

  • Anonymous

    hi guys!  tonight when I finished work I did “grand theft booty workout”  http://www.bodyrock.tv/2010/11/18/grand-theft-booty-workout/   I had sore legs from my workout yesterday with the snowboarder exercise, so for some reason I picked another legs and butt workout with snowboarders again!  oops!  great sweat and it hurt a lot! ha ha!

    I think the serendipity workout looks good!  hope you go back to filming in the living room or make that room more homey as the video looks a little freaky, like lisa is floating in space, just her and the floor are all that’s there! lol

  • Ann_Cee

    Wohooo great WO – thank you for posting and quick recovery for Lisa… I like her comments “I’m sweattin’…” so much and whenever I finish my WO I hear her voice in my voice and so do I…. :)

    ) Single Leg Push-Up, Touch Under Toe 6/6/10
    2) Burpees + Bonus Push-Up & Tuck Jump 8/5/6

    3) Sandbag Swings 28/28/30

    4) Side Lunge Touch Downs 49/50/50

  • http://twitter.com/FitLovingMom FitnessLovingMom

    Great workout, Great post! 

  • Anonymous

    Hi,guys,here is my score:
    Single Leg Push-Up, Touch Under Toe –-19 19 20
     Burpees + Bonus Push-Up & Tuck Jump-12 12 12

     Sandbag Swings (I used 8kg. sandbag) – 17 27 26

     Side Lunge Touch Downs-61 66 59
    Ab bonus:
    Oblique Plank – Straight Leg Touch Overs – Right-20

    2) Straight Leg – Side Ab Touch-38

    3) Oblique Plank – Straight Leg Touch Overs – Left-27
    + burpees for Erin and I wish you speedy recovery Lisa :)

  • Anonymous

    Do you think we might see you shooting some workouts in England some time soon? :D That would be awesome!! 

  • Gerri Lee Schafer

    Morning all…didn’t have time to check this one out so I did this one this morning  http://www.bodyrock.tv/2010/04/12/hot-quickie-workout/

    Got through 22 rounds and went over the 15 minutes by 13 seconds.

    MAM completed with 50 HK before each set of 25…two times through

    25 hanging straight leg rasies
    25 hip rock and raise
    25 star crunch/knee hug
    25 knee hugs on edge of chair

    then did 5 unassisted chin ups and 15 unassisted dips

    I’ve also been running stairs with my weighted vest on after work.  My stair case has 16 steps and my vest is at 22 lbs.  One rep = 1 up and 1 down.  50 reps takes me 12:20 yesterday and 10:59 the day before…think I missed doing a few reps there   LOL   thanks to Midimidi for the inspiration to try this out

  • Chris Lee

    i just finished this workout.  today i added 3 lbs to my sandbag to make it 36 lbs. i feel all grown up now!

    1 leg pushup w/toe tuch 19-18-17
    burpee w/pushup & tuck jump 13-12-12
    sb swing 26-24-25
    side lunge touch down 50-46-43

    abs bonus
    oblique plank touch over L 58
    side abs touch 35
    oblique plank touch over R 59

    Abs Madness
    50 floor wiper w/36 lbs sb
    100 hks
    50 side crunch w/leg lift
    100 hks
    50 flat scissors
    100 hks
    50 bench tuck
    100 hks
    x2

    last night i took my daughter to her rehearsal, so i did this in the parking lot while i was waiting:
     
    as many rounds as possible in 30 min:
     
    weighted run 200m (28 lbs sb on my back)
    5 burpees
    10 back row
    5 burpees
    20 reptile pushups
    5 burpees
    30 sb swings
    5 burpees
     
    burpees were w/pushup, jump as high as possible.  i managed 5 rounds.  there was still time before ihad to get her, so i did an extra round and pushups to failure (51)

    chris

    • Anonymous

      crazy man in parking lot! hee hee!

      you had a sandbag with you?

      • Chris Lee

        yeah, i got some looks, that’s for sure!  i keep my old sb in the trunk of my car.  it’s just made out of an old inner tube, so it’s great for rainy day outside w/o’s.  that way i don’t get my fancy shiny one dirty!

        • Anonymous

          ha ha! I wondered, as some of us who live where there is some “winter” carry around sandbags for weight in our car,(well, used too!) but you don’t live in an area like that!

          • Chris Lee

            you’re right.  i grew up in kamloops, so a little closer to you, with a lot more winter.  down here, i’m probably better off carrying around a life jacket.

  • http://www.facebook.com/profile.php?id=569972714 Jessica Rodriguez

    Here are my scores! 
    single leg push up: 11/9/8
    burpees/push up/touch jump: 8/6/7
    kettlebell (since i dont have a sandbag) swings: 26/28/29
    side lunge touch downs: 39/39/44
    Abs
    oblique plank right: 18—these were super hard for me!
    straight leg side ab touch: 25
    oblique plank left: 21

    Loving Body Rock! Within the past couple of weeks I have been able to do more man push ups than girl push ups for the first time ever! Movin on up in the world! haha

  • http://profile.yahoo.com/HAE5EBI6YMO3JKM33ZWAY4J3SQ Sierra

    I get the feeling August was a terrible month for many. I lost someone I love in August. He ment the world to me and its been tought but I’m learning to stay positive about it. Thanks for the post =D

    • 1Ivana

      me too..the same..:)

  • 1Ivana

    blablabla…hahaha

  • 1Ivana

    Hi there

    so it was SO HARD to move my butt and start this WO, I just didn’t felt strong or motivated but tired…but….  I got up, did my warm up, did my balance board exercises, did this workout and the ab bonus…and although I am not very happy about my scores,I was slow, everything was hard for me today, I kept a very good form, and I finished!!!
    Tomorrow is a new day!!!!

    kisses to you all

  • BodyRocker Ellie – Team Canada

    So….a lot of fighting with Brutus today lol. I almost passed out at the 3 round of sandbag swings but kept pushing till the end.

    Here is what I managed to do ( with small breaks here and there):
     
    Warm up – 5 rounds of 30sec / 2 min skipping rope
     
    1) Single Leg Push-Up, Touch Under Toe – Alternate Legs – 12 12 12

    2) Burpees + Bonus Push-Up & Tuck Jump – 7 7 6

    3) Sandbag Swings – Using a 30lbs kettlebell – 20 15 20 (core! ouch!)

    4) Side Lunge Touch Downs – 39 21 30

    Abs:

    1) Oblique Plank – Straight Leg Touch Overs – Right Side – 54 on elbow

    2) Straight Leg – Side Ab Touch 23

    3) Oblique Plank – Straight Leg Touch Overs – Left Side -  54 on elbow

    Bonus weights and abs:

    1) Boxing circle crunches L – 20 20 20
    2) Boxing circle crunches R – 20 20 20
    3) Between leg straight crunch – 50
    4) Heal to heal touch side crunches – 50
    5) Sitting bicycle – 60
    6) Bench leg lifts – 20
    7) Oblique hooks with bar L – 25lbs – 20 20
    8) Oblique hooks with bar R – 25lbs – 20 20
    9) Explosive jabs with 25lbs bar – 20 20 20
    10) Explosive cross with 25lbs bar – 20 20 20
    11) Pullups – 6
    12) Deadlifts with 25lbs bar- 15 15

    Loved my workout! :) ♥

    Ellie

    • Anonymous

      ha ha! almost passed out doing the sandbag swings, and then you continued on and did abs and more bonus! lol

  • Rebecca

    I felt the same way as you today, 1lvana. I had to push me sooo hard just to start with the warm up! I even thought about having an active rest day today instead of saturday or sunday^^ O_o But there are NO EXCUSES :)) And the moment when you finish your workout against all odds is awesome..! I love it :)

    1) 10 / 12 / 11
    2) 7 / 6 / 6
    3) 24 / 26 / 24
    4) 38 / 38 / 40

    and the ab-/core-bonus of course (but I did an older one).

    cu again tomorrow! x

  • http://www.facebook.com/people/Erin-Woffinden-Lund/1355502019 Erin Woffinden Lund

    I love the workouts like this one where you don’t have to move around a bunch in between the different exercises, exchanging equipment and stuff.  Anyways. . .

    single leg push up, toe touch  16, 16, 15
    burpees (with push-up) & tuck jump  10 1/2, 10, 8 1/2
    sandbag swings  29, 28, 27
    side lunge touch downs  46, 45, 43

    Thanks Freddy, Lisa Marie, and Sean  :)

  • http://www.facebook.com/lish.weese Lish Weese

    Another memorable article.   I agree about forgiveness.  Noone is without their “story” so to speak, their struggles, their temporary torments perhaps.  I value the ones I have been carried through…and I love the analogy of the white sand.  I only learned SO much from those times and oftentimes they were not pleasant or ideal.  But, that’s life.  And then, way down our twisted road….we see it straighten and flourish with flowers and more greenery than we could have ever imagined back when…   Such has been my life,  and those were necessary happenings to get me here.  Always a pleasure to hear your perspective,  and way happy you are enjoying life again ~

  • mel

    It’s stated above in their post:

    “She told me about Serendipity (a “happy accident” the accident of finding something good without looking for it)…”

    fyi

    :)

  • 1Ivana

    thanks :)))
    Just one of those days 

  • Tanya

    ” Sometimes as with David’s serendipity and my relationship with Lisa, life sends a life guard in after you and you wake up on a white sand beach with the sun on your face :)”  That was beautiful, really beautiful. 

  • Gerri Lee Schafer

    So just did 30 rounds of 10/20 high knee skipping, 15 minutes, for my before dinner cardio extra.  I’m going to add skipping and stair running with my weighted vest on after work each day, alternating days, skip/run.

    • Anonymous

      Geez, now I’m going to have to start running up and down my stairs! I’ve already started to put more skipping in. my calves are sore,(and the arches of my feet! weird!) If you happen to be looking to kill your bum and legs again, I did Grand Theft Booty Workout yesterday, and my legs are sore! Taking a rest day today ’cause I’m starting to walk funny! lol I think when I get home from work I’ll do some sort of stretching video or yoga, or something! ha ha! Warning – this workout has lots of 1/2 pistols – good practice for ya! I put two chairs back to back and held on while lowering myself between them. For me they were exactly the right height. Helped me to keep my balance so I could get down to 1/2 way. Otherwise I fall backwards!

      • Gerri Lee Schafer

        I’ve got triple x in the am, will have a look at this one tomorrow…I can do pistols if I hang onto a 10 lb weight in front of me :-)))))

  • yboog

    THANKS AGAIN FOR THE AMAZING ROUTINE!!!
    Tonight Karen and I did our before rest day routine which is usually a double up!

    “Hot pants” first!

    1) Ugi 3 Ball Jump & L&R Spider Knee Plank Touch: 13,12

    2) Wide Leg 1/2 Burpee & Bentover Row(20lbs): 16,15

    3) Push-Up, 3 Jacks, Surfer Turn: 8,6

    4) Roung the Ball Abs: 40,46

    5) Jump Squats: 32,32

    6) Squat & Side Leg Lifts: 24,24

    Then this one! By round 2 my speed was out the window and I literally felt like I was on survival mode. Brutus was screaming at me like a stinky boot camp sergeant to STOP! THE WHOLE 12 MINUTES! THIS WAS BRUTAL! Especially after HOT PANTS!

    1) Single Leg Push-Up, Touch Under Toe – Alternate Legs: 15,10,10

    2) Burpees + Bonus Push-Up & Tuck Jump: 9,8,7

    3) Sandbag Swings(20lb): 22,23,19

    4) Side Lunge Touch Downs: 53,50

    March AB Madness! lower abs twice through: 25 ab splits on DS 50 leg drops with hip raise 25 ab splits on DS 50 seated tuck abs

    10 min better than nothin stretch!

    I AM SPENT!!! TOMORROW OFF!!!

    MANGO MARGARITAS ON DECK!

    yboog ; )

  • yboog

     GREAT POST!!!
    I ALSO FOLLOW BOTH! THEY ARE BOTH BRILLIANT!

    Great scores! Keep rockin!!!!!!!

  • BodyRocker_Bonnie

    Today I turned 40 and I have tremendous gratitude to BodyRock.TV for helping me become the happiest, healthiest person I have ever been over the last year.  Not only have I discovered strength, determination, and confidence I did not have before, but also beautiful friends from around the world.  I treated myself to a kickin’ new cap – - made it at http://www.crazycustomcaps.com.   Hope to spread the word and will wear it with pride!   

    • Anonymous

      Happy Birthday Bonnie! I saw that Kate_CZ did 40 burpees for you! :) I like your cap! welcome to the over the hill club! Obviously won’t be a problem for you! ha ha!

      • BodyRocker_Bonnie

        Hey Tee :)  didn’t know you were in the 40+ gang !

        • Anonymous

          yup! old lady walking! ha ha ha! going to be 48 in three months!

    • MariaBjørgJepsen

      We <3 you, Bon :) You look SO fantastic!!! That smile is so real, coming from a happy, strong and positive BodyRocker! I hope you received my birthday wish on FB and that you had an amazing day.
      Much love, Maria

      • BodyRocker_Bonnie

        Thank you Dear Maria!! :) I did get your FB wishes, and they brightened my day. You are such a sweetheart!

    • Mary Lou

      Happy Birthday Bonnie! I’m in the 40+ gang too! GO FORTY-SOMETHINGS! We still got it and we don’t intend to lose it!

      • BodyRocker_Bonnie

        whoot! thanks Mary Lou, right on, I am with you :)

      • BodyRocker_Bonnie

        Thanks Mary Lou!

    • Chris Lee

      happy birthday bonnie!  i’m loving my forties!

      • BodyRocker_Bonnie

        Hey Chris, thanks :) !

      • BodyRocker_Bonnie

        thanks Chris!

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

      Happy Birthday Bonnie!

      • BodyRocker_Bonnie

        Thanks Jess!!

  • Anonymous

    Thanks Lish!

  • Lisa

    Great workout today, guys! I worked out at 9pm tonight…quite late for me, but I am a Body Rocker, so it’s all good!

    My scores:
    Single Leg Pushup/Toe Touch: 14, 11, 10
    Burpees/Pushup/Tuck Jump: 10, 9, 9
    Sandbag Swings (20lbs): 29, 28, 28
    Side Lunge Touch Downs: 55, 55, 60

    Thanks again, and I really like the beach-life analogy. I think you have a great ability to self-reflect and it helps so much to surround yourself with people who will throw you a life-preserver and help you to shore. :-)

  • http://ivykuku.tumblr.com/ ivy

    David, I’m so glad that you found your own Lisa-Marie :]  such an amazing community to be a part of.

    • Kathy_Bodyrock

      Yay, I agree with you, Ivy :))

  • http://ivykuku.tumblr.com/ ivy

    David, I’m so glad that you found your own Lisa-Marie :]  such an amazing community to be a part of.

  • http://twitter.com/IronFistGirl Tara Fox

    Two of the greatest woman on this planet ! love to them both :) and not to mention the boys Sean and Freddy, you are all like family in my eyes.  Im sure people around me think im slightly obsessed as I often talk about you all.  I felt the need to tell people Lisa-marie and Sean were a couple, and everyone was like ‘Who’? lol  and I’d be like the ” The Bodyrock people ! duh ” lol oh well they can think what they want coz this is family too :)

  • Anonymous

    :)

  • MariaBjørgJepsen

    Nice intense and short sweat – I enjoyed it ;) I used my 15 kilo sandbag. I added 3 more minutes of abs and some weighted extras, too.

    1) Single Leg Push-up, Touch under Toe: 25-25½-24.
    2) Burpee, Push-up & Jump Tuck: 14-15½-15.
    3) Sandbag Swing: 37-38-38.
    4) Side Jump Lunge Touch Down: 90-91-95.

    Abs: 06×10/50:
    1) Oblique Plank – Straight Leg Touch Over, L: 35 sets (front + back).
    2) Straight Leg  - Side Ab Touch: 52.
    3) Oblique Plank, R: 40 sets.
    4) V-Split Abs on Dip Station: 30.
    5) Russian Ball Twist Abs, 5 kg: 70.
    6) Ball Press Up Sit-up, 5 kg: 23.

    Weighted Extras, 15 kilos: 
    100 Bent Over Row & Dead Lift
    50 Reverse Push-ups (dip station)
    50 Curls
    50 Shoulder Press-ups
    100 Squats
    100 Lunges, R.
    100 Lunges, L.

    Love, Maria

    • Mary Lou

      Maria, I also add extra ab stuff and weights, but not as much:) I would really, REALLY, REALLY like to see a video of Maria in warp speed doing 90 side lunges in 50 seconds! HOW do you do it? Do you workout first thing in the morning on an empty stomach? WHAT is your secret?? I MUST know!!!

      • MariaBjørgJepsen

        Hey Mary :) THANK YOU for your sweet supportive comment, that makes me so happy! I would hate watching myself on video, but I will try finding someone who can help me out, haha. I a-l-w-a-y-s do my workout at the moment I wake up, on an empty stomach. Sometimes, if I have the energy, I do one more during the afternoon hours. I hope you enjoy your weekend!
        Much love, Maria

  • Mary Lou

    I did ZWOW 11 last night, which had side jump lunges as well, after having done Hot Pants in the morning, so needless to say my butt is done and cooked after all this Serendipity! I did the pistol push ups with correct form and the burpee ones on my knees, 20 lbs in the bag.
    1.) 10 10 11
    2.) 7 7 6
    3.) 29 29 28
    4.) 40 41 41
    abs:
    1.) r 50
    2.) 36
    3.) l 62

  • Kathy_Bodyrock

    Wohoo, great sweat :)) love it!!
    My scores:
    1. Single Leg PU, Touch under toe: 13 12 14
    2. Burpees + PU + Tuck Jump: 9 8 8
    3. SB Swings: 26 23 21
    4. Side Lunge Touch down: 51 50 46

    + Ab Bonus:
    1. Oblique Plank – Straight Leg touch overs – L: 17
    2. Straight Leg – Side Ab touch: 26
    3. Oblique Plank – Straight Leg touch overs – R: 15

    + BfE <3

    Bodyrocker David – thanks for sharing your story with us :)

    Freddy: well said!!!!! 
    "…life sends a life guard in after you and you wake up on a white sand beach with the sun on your face :)"

    much love to all bodyrockers! :)

  • Chris Lee

    thank you, bex!

  • BodyRocker_Bonnie

    :) !! Glad you like them! You can make a hat too at http://www.crazycustomcaps.com It was about $32 (that is with shipping), but I have spent that much on less important things, like, errr, a bottle of rum (ok, not to diminish the wonderfulness of good rum, but you know what I am saying!)

  • mel

     No – not rash at all – that is admirable!

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

    3/30/2012
    I actually was able to workout during lunch!  My days is so much better when that happens.

    pushup toe touch 15(5k) 12(6k) 11(6k)
    burpees, no push up or jump tuck 15  15  14.5
    8# swing 24  26  25 (I shared my other dumbbell…)
    side lunge td 39  40  36

    side plank touch (back/front = 1 rep) RT 19
    side leg touch 22
    side plank touch (back/front = 1 rep) LT 18

    + 4 min 10/20 skipping

    per arm: 10 8# db tricep kickbacks, 10 tricep straight arm lifts
    + 20 dip pulses off floor
    …in honor of my old tricep insecurity :)

  • MariaBjørgJepsen

    I can’t describe how happy your comment made me, dear Kate. Thank you deeply!!! And for adding me as your FB friend, I promise to reply as soon as possible. Such a great honour for me :) I am only human, haha. I am so happy you enjoyed the weighted part! Have fun in the weekend right?
    Love, Maria

  • Cindy

    I was able to do MY FIRST PULL UP  and I am so happy and very gratteful to Bodyrock.tv
    1 Single leg Push up touch under 16-16-16
    2 Burpees and push up and tuck jump 12-12-12
    3 Sandbag swings sandbag 36-38-36
    4 Side lunge touch down 42-32-43
    AB Bonus
    1 – 24
    2 30
    3 26
    I ended up with 5 sets of 3 minutes rounds of Skipping.

    Thanks!

  • Cindy

    I was able to do MY FIRST PULL UP  and I am so happy and very gratteful to Bodyrock.tv
    1 Single leg Push up touch under 16-16-16
    2 Burpees and push up and tuck jump 12-12-12
    3 Sandbag swings sandbag 36-38-36
    4 Side lunge touch down 42-32-43
    AB Bonus
    1 – 24
    2 30
    3 26
    I ended up with 5 sets of 3 minutes rounds of Skipping.

    Thanks!

  • Cindy

    I was able to do MY FIRST PULL UP  and I am so happy and very gratteful to Bodyrock.tv
    1 Single leg Push up touch under 16-16-16
    2 Burpees and push up and tuck jump 12-12-12
    3 Sandbag swings sandbag 36-38-36
    4 Side lunge touch down 42-32-43
    AB Bonus
    1 – 24
    2 30
    3 26
    I ended up with 5 sets of 3 minutes rounds of Skipping.

    Thanks!

  • Anonymous

    i did 4 rounds of this instead of 3, and it was freaking brutal!! Burpees after the 1 leg pushups max out your arm muscles.  Such a good burn all the way around

  • Bodyrocker_Audra

    This workout was fun!

    TouchUnderPU:  20/19/18
    BurpeePUTuckJump:  13/10/10
    30lbSBSwing:  33/32/31
    SideJumpLunge:  56/55/54
    SidePlankTouchOver(R):  44
    StraightLegToeTouch:  29
    SidePlankTouchOver(L):  47

    Thankyou Lisa and Freddy! Happy weekend Bodyrockers!

  • Jill Hobbs

    Love the One Leg Pushup/Toe Touch combo! Really felt it in my core. Also found the ab/core bonus to be quite tough. Thanks for another great workout!

  • Vivi

    I did it in second one today…OUCH :!  burpees jump tuck were so hard for me today !!
    (First one was Freddy T-shirt workout)

    So for this one my score is :
    1/ Toe touch & 1 leg PU : 24.24.25
    2/ Burpee PU jump tuck : 15.12.14
    3/ Swing sandbag 10 kg : 39.39.40
    4/ Side lunges touch down : 81.84.95

    Enough for me today !!
    Happy sunday everyone <3

  • BodyRocker_Bonnie

    Monday April 2…yay, this day marks my come-back workout after weeks and weeks of having a cold.  I finally feel good again.  This workout kicked my can :)

    Single leg PU & cross toe touch – 19, 13, 10
    Burpee Tuck Jumps – 8.5, 6, 6
    25lb SB swings – 30, 30, 30
    Side Lunge Touchdowns – 44, 40, 41

    I did my own abs mixer afterwards (6 rnds, 10 x 50)
    Swiss Ball Passes  16, 12
    Knee Raises – 23, 20
    Weighted situps & overhead press (8lb ugi)  12, 13

    Serendipity is a beautiful thing.  Thanks for a great workout:) !!

    • Gerri Lee Schafer

      nice Bonnie…gonna do this one in the am, glad your cold is finally gone

    • MariaBjørgJepsen

      I am so glad you feel on top again ;)

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

    This workout got my heart pumping!!!  I have always subbed jump squats for jump tucks because of downstairs neighbors, but when I went home to my parents’ house a couple of weeks ago I had the luxury of jumping all I wanted, and totally fell in love with it.  So I ran outside to be sure to do the burpee jump tucks properly.  I am just NOT a fan of the sandbag swing–not sure why, but I always feel like I don’t feel it much in my butt, where I’m supposed to, and too much in my forearms.  Anyway, I subbed in back lunges, alt, the first round, but that wasn’t so challenging so I did sandbag squats the 2nd and third.

    toe touch and one legged push up: 18-17-14
    burpee w/tuck jump: 12-11-10
    lunge/sb squat: 23(lunge)-24(sb squat)-22(sb squat)
    side lunges: 45-44-43

    abs: 
    plank leg over L: 23
    side toe touches: 27plank leg over R: 25

    Z workout #11 after that, and it was tough, esp after this one!  5.5 rounds.  :)

  • Gerri Lee Schafer

    April 3

    Got to this one this morning.  My SB weighs 32.5 lbs.  Nose to the ground on every push up.  Military PU on every burpee/jump knee tuck.

    1/ touch under toe/single leg PU 24-24-23
    2/ burpee 10-10-9
    3/ SB swing 31-31-31
    4/ side jump lunge touch down 65-64-66

    Followed by the ab bonus from a few WO’s ago
    1/ plank side reach hand 20/side
    2/ plank side leg tap 20/side
    3/ plank side hand/leg tap 18/ side

    extras for today, took me 10:58
    50 HK
    16 SB squat/press
    16 straight abs
    50 HK
    16 squat/cross elbow / knee touch
    16 star knee hug, right to floor
    50 HK
    15 3 pulse squat plyo jump up
    15 leg drops
    50 HK
    16 side jump lunge
    16 toe touch
    50 HK
    16 SB forward lunge alt. legs
    16 side leg drops
    50 HK
    16 SB backward lunge alt. legs
    20 SB side bends (10/side)

    • Gerri Lee Schafer

       oh, also did 11 band assisted pull ups

      • yboog

        what is band assisted? what kind of band?

        • Gerri Lee Schafer

          I’ve taken one of my exercise bands, purple one, that has handles on both ends, hooked the handles through my pull up bar, very carefully step on it, get both feet in and it helps carry some of your weight….makes you use proper form, all the way down, squeezing back muscles, etc…I’ll get hubby to take a pic some time. the theory is that when you can do 15 in a row you go to a lighter band

          • Anonymous

            could you post a picture of what the band looks like before you put your feet in it, then again once your feet are in. I tried it but it was up by my face, and there was no way I could get my foot in it ( my boob maybe lol) maybe mine too short? or are you part monkey? lol hmmm maybe you are! :)

            oh and how did you get 7 rounds in #11? I couldn’t breathe upside down! exercises themselves not hard but not able to get air! lol

          • Gerri Lee Schafer

            will do

          • Gerri Lee Schafer

             so, pictures of the new pull up bar with band, and my old pull up bar, door frame one, also has my skipping rope hanging from it…lol…you have to carefully pull the band down and get one foot into it, then the other…hubby built a new bar so the feet don’t touch down and you can’t cheat, hence the stool to get into the band…hope that helps Tee

          • Anonymous

            OK that does look like mine, and it doesn’t break?  Oh jeez I just pictured myself letting it go and smacking it in my face!  lol  If I get brave enough I’ll try it.  I’ve just been hanging & pulling myself as far as I can, because I find it too easy to assist too much with a foot on a chair.  I got the top of my head even with the bar doing a chinup the other day, with much crawling type movements of the feet!  lol  I don’t know why I do that, does it really help?  ha ha!

          • Gerri Lee Schafer

            oh, one more thing….the bands I’m using are the two strongest resistance ones you can get, so they give you the most lift…I bought them for the most resistance…lol…but haven’t used them in over a year for that

    • yboog

      WOW girl, you get it IN!!!!!!!!

      • Gerri Lee Schafer

        why thank you

  • Cindy

    Thanks!

  • BodyRocker_Bonnie

    Thanks Bubbles :) !!

  • Gerri Lee Schafer

    the most important thing to remember is to make sure you do it wearing your running shoes…I tried a set in my slippers and the band slid right off and smacked me in the ass….it really hurt!!!!!!!!!!! hubby took some pics this am, but I need to crop them down before I post them..will try to get them up tonight or tomorrow

  • sselcann

    woowww…i was out of breath after this workout! 

    1) 15-16-12
    2) 10-10-7
    3) 28-26-27
    4) 40-40-51

    Bonus:
    11, 29, 10