Apr 9 2012

Look Hot Naked Workout & Bonus Butt & Legs Sculpt Cool Down

Posted by Frederick | In All Videos, All Workouts, April Workouts, Butt and Abs Workout, Featured Articles, Today's Workout, Uncategorized

Hi BodyRockers,

What patterns do you have in your life that you are concerned about? Maybe you drink too many Diet Coke’s (like me) or maybe you can’t kick drinking pails of coffee. Some of you out there have the inkling that maybe you are drinking alcohol just a little bit too much or too often. Patterns often lead to other patterns. Like when you drink too much maybe you reach for a cigarette or foods that don’t support your training. The edges get blurred and one thing leads to the other. When do patterns become addictions? Don’t be a slave to your patterns – disrupt them with a different choice. The simplest choices can have the power to completely change your life. Take this absurdly simple choice for example – from now till Friday don’t drink anything but pure water. The only liquid that goes in your mouth over the next 5 days is water – full stop, end of story. Simple. For me this simple choice will disrupt my patterns on a massive scale. It’s a detox from all of the chemicals found in Diet Coke, Low Calorie Flavoured Drinks, a clean break from Caffeine – it cuts out alcohol and almost eliminates all of the other patterns that emerge when you are a slave to your impulses. It’s one simple choice but it has massive power. Give it a go and then see what else you can do to disrupt the other patterns in your life that hold you back.

Best,

Freddy

Today’s BodyRock Workout Video:

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 Arm Clean & Lunge with Side Knee Kick – Left Side –  Using the pink Sandbag

2) Frog Jump & L & R Knee Spider Push Ups & Tuck Jump

3) Single Arm Clean & Lunge with Side Knee Kick – Right Side –  Using the pink Sandbag

4) Reverse Push-Ups & Cross Knee Tucks – (Using the BodyRock Equalizer or Dip Station )

.

Bonus – Butt & Legs Sculpt Cool Down Video:


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

1) Ugi Ball twist – using the Ugi Ball

2) V-Ups Left

3) V- Ups- Right Side

Leg Bonus:

50 Reps Per Leg-Inner Stroke Outer Thigh Side Kick With Knee Lift

March’s Diet Challenge:

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

.

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



Around The Web
  • jjboch

    Yay!!  Got a new workout to blast away my easter!!!

  • ArrianC

    Arrian checking in now, had dental surgery last week, so I took the weekend off. Going to purchase my equalizer now. Saved enough money. I graduate from college May 3! So its time to challenge myself all May at the beach! <3 So excited I get to bring my girlfriends with me and motivate them as well! Definitely going to do the ab workout and this workout tomorrow. Just to get myself out of bed! BTW -Lisa, Your body looks incredible! Wow, so gorgeous. So many curves and yes! (they) look perfect! Can't wait to show before and after photos. eeeeekkk!

  • Gerri Lee Schafer

    looking…….

    • Anonymous

      for what? :)

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

    This weekend I slipped a bit with eating clean…I mostly made healthy choices, but could have done better.   I don’t beat myself up for eating unhealthy food occasionally; I focus on how much better I feel when I stay away from it.  
    Tonight I made this to “get back on track” – spicy napa cabbage salad with lime-cumin-ginger dressing.  

    http://moveeatlivewell.blogspot.com/2012/04/spicy-napa-cabbage-salad-with-cumin.html I can’t wait to do this workout Wednesday!  It’s in my workout log, ready to go.

  • Vivi

    Rest day for me, which it souldn’t  …:( but my daughter is sick so sometimes I have another priority <3 ;)
    This workout looks so great nevertheless !

    • MariaBjørgJepsen

      I hope she will get well soon, darling :) Relax and enjoy your well deserved rest day! I hope your Easter was fantastic?

  • Anonymous

    Did it and I am happy :)
     

  • Bodyrocker_Audra

    WOW! A stunningly gorgeous picture Lisa-Marie :-D

    • Kathy_Bodyrock

       Couldn´t agree more :)) Great pic, Lisa!!!! <3

  • Kat<3bodyrocker4life

    ooh this is going to be a hard one for me Freddy, b/c I enjoy my morning/afternoon coffee but I will give it a-go (starting today with my afternoon coffee) since I had my morning one already ;)  I do drink lots of water and pretty much only drink water unless I am having my coffee but I will try this and see how I do! For now gonna jump on this workout and get back with my scores ;)

  • MariaBjørgJepsen

    This one looks brutal :) I already had my coffee today, but I drink tons of water daily. Thanks for the shout out, Freddy. I agree, it’s all about changing our mental habits. I really enjoy my coffee, so I will pick another food item/drink to leave out this week, instead. Forgive me :D I did Jess’ latest bodyweight mash-up today and added 1 extra round. Plus some abs & weighted extras. I counted 1 Oblique raise + 1 Leg lift = 1 rep.

    1) 10 Frog Jump & 10 M.C.: 5½-5½-5½-5½.
    2) Elevated Push-up: 44-37-32-36 (last round regular).
    3) 10 Plié Jump Squat & 10 M.C.: 6-6-6½-6.
    4) Oblique & Leg Lift (killer!): 16-15-14-13.
    5) 10 Jump Lunge & 10 M.C.: 5½-5½-6-5½.

    Abs: 06×10/50:
    1) Dip Station Circle Abs: 26-24.
    2) Plank Opposite Reach: 69-70.
    3) Alt. Leg Lift & Diagonal Toe Touch: 59-62.

    Weighted Extras, 15 kilos:
    3 Min.: Sandbag Squat, Side Leg Lift & Diagonal Knee Tuck = 89 reps.
    100 Bent Over Row & Dead Lift.
    100 Double Arm Bicep Curls.
    100 Over Head Shoulder Press.

    100 Butt Squeezes, 4 diff. kinds (Lisa’s Butt bonus #1)

    Love, Maria

    • MariaBjørgJepsen

      Plus #12 = 6 rounds and 8 Half Pistols :) I still can’t master real pistols, so I did them half way down.

      • Anonymous

        I only got to two rounds plus the pistols, jacks & 1 burpee! 6 is crazzzzzzy! I used 2 stools to assist me down to the bottom & back up, but it was the burpees that killed me! lol

  • Gerri Lee Schafer

    Did an upper body mash up this morning.

     Did 10 rounds of…

    50 HK
    10 push ups
    5 assisted pull ups
    5 dip station dips unassisted
    10 dip station straight leg raises

    then did one round of
    15 straight abs
    15 dumb bell curls 18 lbs
    15 floor jx
    15 military press 18 lb dumb bells
    15 leg drops
    10/side lawnmowers 18 lb
    16 weighted side bends 32.5 lb SB
    15 hands to ground squat jumps
    16 side leg drops
    15 squat elbow to knee
    16 toe touch
    16 side lunge one leg jump

    • Chris Lee

      hey, gl. does elbow to knee mean you dropped to touch your elbows to knees, or did you bring your knees to elbows when you stood up?

      • Gerri Lee Schafer

        knees to elbows when standing up

    • Chris Lee

      ok gl, i just finished your mash up.  you are an animal!  i have a crazy good sweat on right now! 

      i was completely unassisted during the first part and made myself take short breaks only bewteen exercises.  for pt 2 i used 23 lb dbs except for the side bends, which i used 43 lbs.  i wasn’t sure what a military press was (shouldv’e googled it) so i just did shoulder presses.  i did the squat elbow to knee like those spider knee moves sean did today.  and i didn’t do the side lunge/1 leg hop, but did 16 prisoner get ups instead. 

      thanks a lot!  your extras are always inspiring.  i’m glad i actually got up the courage to do one!

      chris

      • Gerri Lee Schafer

         military press = shoulder press…old school body building lingo…lol….the elbow to knees was cross body, but to the side works too….the guys are doing 50 rounds of the muscle up practice, minus the leg raises, and Shay minus the HK’s…..thought I’d give 10 rounds a go…………HARD

  • Kat<3bodyrocker4life

    Did this one a little different =)
    15 rounds 10/50
    single arm clean + lunge with side knee kick up Left 5 7 7
    frog jump + (L+R) spider pushup + tuck jump 5 5 6
    single arm clean + lunge with side knee kick up Right 7 6 6
    reverse pull ups + cross knee tucks 16 14 14
    walk out into plank (L + R knee tuck) + pushup walk back to standing postion 6 6 7
    crab kick ups 80 97 104
    plus I did Bonus AB workout
    3 rounds 20 reps each no rest =) trust me this is a killer
    sb knee hugs
    single toe touch
    bicycle

    Another weighted Bonus
    sb swing 20 reps
    sb rows 20 reps
    sb clean and press 20 reps
    sb upright rows 10 reps

    300 speed runners I am beat!! Thank you as always for motivating me to be my best!! XO

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

    Freddy, here’s some info that might help you kick the pop habit entirely.

    Studies show that the fructose that is found in carbonated soft drink products is actually as harmful to your liver as alcohol. 

    People who did not drink any alcohol, but rather chose to drink soft drinks, thinking that they were treating their body better actually developed the same liver disease. 

    So in effect when allowing children to drink pop, it is equally harmful as the effects of alcohol on the liver. Scary.

    The effects on the liver can be reversed, like many diseases if one chooses a healthy lifestyle. 

    Listen to this conversation with Dr. Warren Willey and Drew Fanning (Fit2Fat2Fit.com)
    Outstanding. The conversation about the liver is at 3:40

    http://www.youtube.com/watch?v=nhGuVPT5BVE

    • Mary Lou

      You said it! Look at it this way: when your body digests glucose, your liver only has to do 20% of the work. When you give it fructose (especially HFCS) your liver has to metabolize 100% of it AND for every 120 calories of fructose you consume, 40 calories IMMEDIATELY BECOME FAT, ZOOM! So if you eat fructose, you basically put on fat, which is what we’re all trying to get rid of here so we can see the 6 pack abs that these fantastic people have given us, right?

      info from Dr. Mercola’s site

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

        I’m a big fan of Dr. Mercola.
        Thanks Mary Lou!

    • Anonymous

      Hey You, do you have something like that for the “diet” coke, I’m like Freddy, just can’t give up the diet stuff. I drink Diet Dr. Pepper or Coke Zero. I keep trying to drink tea or just water but end up back with the diet pop again. Is seltzer OK? I’ve started drinking that at work(with my meal, rest of night just water), its just water with bubbles, it says no sodium. I add a small shot of sour cherry juice concentrate in it for flavour. thanks!

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

        You may not be able to give up the stuff because: 

        Health Concern 1. CaffeineWorry about caffeine in diet sodas revolves around it’s addictive effects on the brain, as well as the kidneys. Caffeine has diuretic properties, and is a dehydrating agent – one reason, say health critics, why a person may drink so many cans of soda every day without ever being satisfied. Health critics also believe that high-caffeine diet-beverages, like Diet Coke can lead to a gradual gain in weight from overeating as a result of confusion of thirst and hunger sensations.Health Concern 2. Artificial SweetenersHealth critics of diet drinks, such as Diet Coke, state that artificial sweeteners cause the brain to react to sweet taste (cephalic phase response) by preparing the liver to receive a new supply of sugar. And if no sugar appears, the liver signals an urge to eat.”(source: http://www.diet-i.com)

        I found this answer for you regarding seltzer water.
        http://answers.google.com/answers/threadview/id/571345.html

        The way I look at things is this…
        Do I need it (to stay alive) or do I just want it/ crave it? It takes a lot of self talk to deal with these two characters (need & want) everyday.

        I think about people who have less than me, living in poverty in the same city – maybe even just blocks away who don’t even have the basic needs to survive, to lead a healthy life, which impacts everything about their future.
        And so when I hear myself or others so carelessly say, “I need a coffee” it makes me think twice. No, I don’t need a coffee, I may just want one. And if we ‘need’ it with a capital N, then that suggests an addiction. There is nothing positive about addiction; it is not funny nor glamorous. Deal with the addiction.

        Advertisers have got us. Images of beauty have got us. Think about why anyone would have started drinking “Diet” drinks in the first place. The message was drink this and we will look like this too. Has it happened? Probably not. The only thing that has happened is that we have become addicted to the substance and can no longer differentiate between need and want, between our own reality and that of advertising.

        Drink water. Save your teeth too. The acidity in any kind of carbonated drinks affects the enamel of our teeth. For optimal health our mouth should have a neutral pH. When our pH is compromised so too is the protective enamel on our teeth, which allows the harmful bacteria to penetrate and damage our teeth and gums. Once this bacteria gets in us it can affect our entire system – affecting heart disease etc. 

        Just plain delicious water, not only hydrates us in the most pure way, but it also neutralizes the acids from foods and drinks. Water helps to support our saliva. Having saliva swishing around our mouth and teeth actually does us a service beyond helping to chew our food. The saliva actually helps to fight the bacteria that builds up in our mouth and protects our teeth, helping to wash away plaque build up.

        Nothing is as simple as it appears…even exercise!

        I’m currently writing a post about our mouth and how the mouth can signal health problems that may be originating elsewhere. The body is a delicate system and we need to view it as a whole. 

        I’ll be posting it in the next few days, so keep an eye out for it.
        Hope this helps.

        (apologies for the runaway reply…I’m in information mode so couldn’t stop myself).

        • Anonymous

          thank you You! I would like to give it up, Ive been trying all sorts of things because I hate drinking water. I just like to have something over the day that tastes good. (I dislike the taste of most things healthy, and have to force myself to eat healthy things, grrr) I do drink water, I have some when I get up, while I workout, and on my cart at work. so probably 40 – 60 oz every day I work. weekends that drops because probably 20 oz of that is while I work, and then if I don’t happen to workout then at least 16 more tends to drop. One bonus is I drink pop very slowly. I have a can and it can take me hours to finish it, I just have a sip. over the course of a day I usually only drink 1.5 to 2 cans. I don’t think it is the caffeine that attracts me but the carbonation and the taste. I don’t mind the cherry concentrate in the carbonated water, maybe I’ll have to drink more of that, it misses something though, probably the caramel colouring! that is probably my addiction, I only like dark pop. I wouldn’t be surprised to find out I was allergic, hmmm might have to look that up, I think that might have been on my son’s list of can’t haves for his food allergies, gluten maybe? my teeth could use saving, and yes I know drinking it makes me thirsty, but I still end up not drinking more water! I will work on that, thanks again! I’ll be looking for your post!

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

            Hi tee_w,

            here is the link to my post.
            http://youasamachine.com/2012/04/12/your-mouth/

            I hope to not sound like a nag, but sipping the the pop over a long period of time could be doing a lot of damage to your teeth. The pop is very acidic and having it sit on your teeth for prolonged periods like that is what is doing the damage.

            Here’s an FYI:
            Just yesterday a woman told me that when she moved out of her parents house at age 17 (it was amicable!), that she drank a lot of vodka and coke every night with her friend. Went home brushed her teeth before bed. By the time she was 21 (and with a young baby), she had already lost about three of her teeth and her gums were deteriorating. She’s now in her 40′s and has a lot of gum surgery. 
            Likely related to the amount of acidity in her mouth over prolonged periods and then brushing aggressively while the gums and teeth were compromised from the effects of the acids.

            I wonder about our psychology…do you think, if people knew what they were doing to themselves, would they change their behaviour? It probably, wouldn’t make her drink any less, but she would just have implemented a strategy like, drink water for an hour or two before going to bed? Which in itself would be a healthier practice…cleanse out the alcohol and prepare the mouth for brushing.

            Hugs.

          • Anonymous

            sadly, no. lots of people do not change their behaviour even though they know the effects of what they are doing.

            I’m still working on this. I’ve known for years and years to drink water, but haven’t. I used to drink nothing. just 2 or 3 cans of pop in a day. talk about being dehydrated. over the last several years I have built up to drinking the 40 – 60 oz, but it is a struggle every day to do it. and have managed to get the pop consumption down, but still haven’t kicked all together. thanks again!

          • Gerri Lee Schafer

             pop has never been on my radar..so no problem there, gave up coffee years ago, now I drink green tea instead.  I’ve always drank lots of water and herbal tea, about 3 litres per day usually.  my demon is wine and beer.  I ALWAYS have at least a couple of glasses of wine after work, sometimes a few beer.  Believe it or not, I’m actually doing this challenge….no alcohol since Monday night…..is it a 5 day or 7 day challenge?   5 I hope…lol

          • Anonymous

            Oh my, that’s detrimental to your business! lol like blasphemy!

          • Gerri Lee Schafer

            we are not happy about it, but I can’t back down from a challenge…lol…weekend is almost here though, and I can hear them calling me………….

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

    Me too.  I mostly eat clean, but also avoid certain foods based on my blood type.  Avoiding wheat, corn & other common things is especially hard to do while on vacation or at a family holiday gathering!  The last time I ate like this weekend I broke out like crazy…that’s my motivation to eat well most of the time!

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

    Hi Marie,

    I have a beginner guide that answers your questions if you haven’t found those answers on the site already.  http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html

    Basically, jump in.  Make sure to warm up & cool down before each workout.  4-5 workouts are posted per week.  

    Good luck!

  • Anonymous

    I’m going to do this tomorrow because I’ve just come home from a big day-long travelling and shopping ,it is very late and I’m so tired :(

  • Anonymous

    I believe I responded to you yesterday!

  • Anonymous

    hey!

    did this one today,  I changed it slightly because I can’t do the compound movements, I end up only finishing 3 or 4, and then I’m not tired.  (as you can see in my frog jump reptile thingy score)
    18 rounds 10 sec & 50 sec

    L arm clean & press – 11, 11, 10
    sandbag lunge & side kick L – 9, 11, 10
    frog jump reptile thingy – 5(forgot jump tuck), 3, 3
    R arm clean & press – 10, 10, 10
    sandbag lunge & side kick R – 11, 12, 11
    reverse pushup with cross knee tucks – 14, 9, 8 (2nd & 3rd round held pull at top while did cross knee tucks)

    Ab bonus
    ugi mason twist bicycle legs – 40
    side crunch L – 19
    side crunch R – 19
    took me 4 min 52 sec for the 50 each side of side leg lift & cross knee raise

    have a great day people!

  • MariaBjørgJepsen

    Hey Sunni :) 
    You can see the exercise in the video here: 
    http://www.bodyrock.tv/2012/03/07/booty-lover-workout-bonus-abs-shoulder-arms-circuit/. 
    Love, Maria

  • Jules

    You can use two chairs (like a kitchen chair) backs facing each other… spread apart and a broomstick in between them..resting on the seats…i used this before I got my dip station and it works, just make sure it’s stable.

  • Jules

    LISA!!! OMG you look amazing!!!!  Not that you didn’t before, but seriously that pic is stunning girl!!  And this workout, loved it sooo much.  Went for an hour run before and wow those 12 minutes killed me more than the hour long run lol…thanks guys <3

  • Cindy

    I did this Quickie and Effective workout at home.
    1 Single arm clean & lunge with side knee kick L 9-8-9
    2 Frog jump & L&R knee spider push up 8-8-8
    3 Single arm…..9-8-8
    4 Reverse push up and cross knee tuck 15-17-17
    AB Bonus
    1 40 with 10 pounds Med ball
    2 L 30
    3 R 30
    Leg Bonus
    I did this one in 5 minutes.
    Thanks!

  • Brittany Verner

    So after not working out since the first week of March I am back on track. This was a fun workout and I really enjoyed it! 

  • Gerri Lee Schafer

    I had an awesome weekend…..spring is finally here!!!!!!!!!!  Took the vette out of storage and gave her a nice drive on Friday.  Went for a 11 km hike on Saturday.  Another drive and car show on Sunday.  And to top it off, another 11 km hike on Monday, but this time I wore my weighted vest @ 26 lbs

  • MariaBjørgJepsen

    Wow, I really enjoyed the intensity of this workout :) I used my 15 kilo sandbag and didn’t think I would have enough arm power to do all the single-arm presses unmodified. But I did! I added an extra round, just to see if I could push myself harder. Those Reverse Push-up & Cross Knee Tucks were KILLER!!! I doubled the ab part. 

    1) Single Arm Clean & Lunge w. Side Knee Kick, L: 6-7-7-7.
    2) Frog Jump, L & R Spider Knee Push-up & Jump Tuck: 10-10-10-10.
    3) Single Arm Clean & Lunge w. Side Knee Kick, R: 7-7-7½-8.
    4) Reverse Push-up & Cross Knee Tuck: 16-18-18-19.

    Abs: 06×10/50:
    1) Russian Ball Twist (5 kg): 77-64.
    2) V-Crunch, L: 46-45.
    3) V-Crunch, R: 44-38.

    Plus the Leg Bonus, which I didn’t take time on. 

    Thank you Lisa, Sean & Freddy :)
    Love, Maria

  • Kathy_Bodyrock

    Oh, I have to pass this week, because of my back injury :( I really miss to workout :’( But I know, when my back is better, I will be back – stronger, fitter and rock my body again :)
    Wish all bodyrockers a sweaty WO :)

    btw: Congrats bodyrock.tv for the anniversary :) So glad you are here!!! I am so thankful, because you really changed my life!!!!!Best community and crew ever!!!!

    love you guys :)

    • MariaBjørgJepsen

      Aww, poor you, darling. Get well with your back fast, so we can see your positive comments here daily :)

      • Kathy_Bodyrock

         Thanks, my dear! you are sweet!!! :) I really hope I have a speedy recovery!! Have a great WO :)

  • Mary Lou

    Yup, fructose is bad news, I got carried away on You’s post.
    1 arm clean L: 4, 4, 4
    frog jumps: 4, 4, 4
    1 arm clean R: 4, 4, 5
    rev p/u: 11, 10, 12
    ugi twist: 54
    v ups L: 28
    v ups R: 28
    I stood on my sandbag for the leg bonus, burn, baby, burn!

  • Anonymous

    Hi,guys,here is my score:  (I used 8kg. dumbells for the exersices because I don’t have a proper sandbag)
    Single Arm Clean & Lunge with Side Knee Kick – Left Side –  6
    Frog Jump & L & R Knee Spider Push Ups & Tuck Jump-7
    Single Arm Clean & Lunge with Side Knee Kick – Right Side –7 
    Reverse Push-Ups & Cross Knee Tucks –10

    Abs bonus:
    Ugi Ball twist – 55
     V-Ups Left-25

     V- Ups- Right -24
    + BFE
    Thank you,guys!
    Good night! :)

  • Bodyrocker_Audra

    Hi Mary,  I did regular pushups with cross knee tucks instead because I don’t have a dip station or equalizer.  I forgot to get my treadmill down for the exercise because I use the arms for the reverse pushups.  So, when the timer beeped, I was like crap! I forgot to get it ready! So I got down to it improvising with pushups instead lol.

  • Bodyrocker_Audra

    I loved the single arm clean & lunge combo.  I used a 20lb DB because my SB doesn’t have a grip in the middle :(    As for soda, I gave that up 2 years ago and I only drink water except for my occassional glass of wine lol.  I’m human.

    1)  20lbDB(L)Clean&LungeKick:  8/7/6
    2)  FrogJumpReptilePu’sTuckJump:  6/5/5
    3)  20lbDB(R)Clean&LungeKick:  7/6/6
    4)  PushupKneeTuck:  17/16/16

    10lbMasonTwist:  55
    LeftV-Up:  28
    RightV-Up:  29

  • MariaBjørgJepsen

    NICE effort, my dear :)

  • BodyRocker_Bonnie

    Ah Kate! nice name for that, you are funny :) glad you had fun with it!

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

    4/11/2012

    I merged this with “sexy to the core” for a 24 min workout

    sexy to the core 
    15# kettleball clean press lunge side lift knee tuck RT 5.5  5  5
    frog jump combo 5+frog 5+frog 5
    15# kettleball clean press lunge side lift knee tuck LT 5  5.5  5
    reverse p/u + knee tuck 12  11  10

    look hot naked
    15# kettleball spiderman combo 7  7
    plyo p/u from knees, off ground 17  16
    15# kettleball spiderman combo  6  7
    1-leg bridge leg lift RT 25  26
    15# kettleball spiderman combo 5.5  7
    1-leg bridge leg lift LT 25  26

    bonus 
    15# kettle ball twist 20
    side crunch LT 24
    side crunch RT 22

    +
    5 hanging knee raises
    10 diagonal knee raises
    5 core splits
    5 hanging knee raises
    4min 10/20 skipping
    5 hanging knee raises10 diagonal knee raises5 core splits4min 10/20 skipping5 hanging knee raises10 diagonal knee raises5 hanging knee raises

    Thanks!

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

    Wooooo! It’s thundering outside!  Luckily I could get my sweat on in the living room!

    I did Sexy to the Core first, and then this one.  This one was harder but I modified.  Sometimes I feel like I lose the real intensity of a combo if there are too many steps.  Like, you never feel the burn of the lunge because you’re only going to do 5 or 6 in 50 seconds.  So, I did the first time I did it like so with a 22lb weight (both sandbags were too heavy or too light), but then for the rest I modified it to something more to my liking and it was great.  I don’t say this to criticize Lisa-Marie or anyone–I know a lot of people loved that combo–I say this to show that the BodyRocking way is to modify it so that it works for you!  Your equipment, your level, your body, your taste.  So what I did instead was a clean, squat and press with both hands on my 35lb sandbag, and then with the bag over my head I did 2 lunge backs and knee ups on the same leg.  I did only one side for each round, like in the original exercise.  And I kind of hated this combo I made up–but it did the trick!

    sb lunge back combo R: 6(orig)-6(mod from here on out)-5
    amphibian burpee: 5-5-5
    sb lunge backcombo L: 5.5-5-6
    reverse push up and cross knee: 21-22-18

    abs:
    ugi side to side: 34
    V L: 26V R: 23

    legs! I did the version where you step up from the ground for each one, so step up, leg out, step down, step up knee in = 1 rep.  Took me 9:45 and my legs were killing me!

  • Anonymous

    hi Dpolito03!  I would suggest doing mostly bodyweight as much as possible, not using sandbag too much, so you would end up doing the exercises hopefully faster, and then spend time stretching out really good after each workout.  plus doing extra skipping or something to help lean out so you don’t look big.  but then after all that I would tell you to embrace your shape!

  • Mary Lou

    I’m a bit behind because I’ve been dealing with bronchitis. It’s the first time I’ve been sick in almost 3 years since cleaning up my diet (no HFCS, hydrogenated oils, soy or gluten), so I can’t complain. For dessert today I did Mercola’s Peak 8 at the new HS track while my son played lacrosse. I did peak 8 for several months before I found bodyrock.tv and I have to admit I lost lots of fat and inches, but it’s totally boring and I didn’t see any real muscle gains until I started bodyrocking! I did the plyo’s on my knees because I’m rehabbing my shoulder. If you have any doubts on your form on push ups, check out youasamachine.com and start at the beginning again, it’s worked wonders for me!
    spiderman: 6, 5.5
    plyo: 12, 14
    spiderman: 6, 5
    1 leg L: 28, 29
    spiderman: 6, 6
    1 leg R: 28, 30
    side oblique L: 29
    chuck & tuck: 23
    side oblique R: 29

  • Vivi

    I did it this morning but twice 24 rounds instead of 12…OMG !!!
    My score is :
    1/ 1 arm press 6kg combo R : 11.11.12.12.12.12
    2/ Frog and 2 reptile PU and tuck : 8.9.9.9.8.10
    3/ 1 arm press 6 kg combo L : 10.11.11.11.11.11 (less strenght in this arm for me !)
    4/ Reverse PU and cross knee : 25.26.27.27.30.31
    Very good sweat !! And enough for me for today !

  • Vivi

    I did it this morning but twice 24 rounds instead of 12…OMG !!!
    My score is :
    1/ 1 arm press 6kg combo R : 11.11.12.12.12.12
    2/ Frog and 2 reptile PU and tuck : 8.9.9.9.8.10
    3/ 1 arm press 6 kg combo L : 10.11.11.11.11.11 (less strenght in this arm for me !)
    4/ Reverse PU and cross knee : 25.26.27.27.30.31
    Very good sweat !! And enough for me for today !

  • Vivi

    I did it this morning but twice 24 rounds instead of 12…OMG !!!
    My score is :
    1/ 1 arm press 6kg combo R : 11.11.12.12.12.12
    2/ Frog and 2 reptile PU and tuck : 8.9.9.9.8.10
    3/ 1 arm press 6 kg combo L : 10.11.11.11.11.11 (less strenght in this arm for me !)
    4/ Reverse PU and cross knee : 25.26.27.27.30.31
    Very good sweat !! And enough for me for today !

  • Vivi

    I did it this morning but twice 24 rounds instead of 12…OMG !!!
    My score is :
    1/ 1 arm press 6kg combo R : 11.11.12.12.12.12
    2/ Frog and 2 reptile PU and tuck : 8.9.9.9.8.10
    3/ 1 arm press 6 kg combo L : 10.11.11.11.11.11 (less strenght in this arm for me !)
    4/ Reverse PU and cross knee : 25.26.27.27.30.31
    Very good sweat !! And enough for me for today !

    • Vivi

      I didn’t use my 10kg as usualy, because I was scared to make a pain in my back. My shoulders were sore with yersterday’s workouts, so a weight to heavy in only one hand I find that too “dangerous” so only 6kg for me today and it was enough challenging the last rounds !!

  • rybka

    that means that you are working out for 50s and than take 10s rest and again and again until you are done with 12 round =12 minutes.So if you have 4 exercises you repeat it 3x to get 12 rounds.

  • Mary Lou

    Hi Katelyn,

    I am not a biochemist and have learned about things like this only through research as it applied to my own situation. I found out a lot, from Dr. Mercola and various others, about 5 years ago when I realized my son was allergic to fluoride and sunblock. I have learned that ‘not all calories are created equal’. You state that “Since glucose is the only usable form of energy for the body, fructose
    (which contains a 5 carbon ring) must be converted to glucose (a 6
    carbon ring) which takes energy (ie calories)” If your body has to change it to that extent to use it, why would you eat it in the first place?

    I also realize a lot of people think Dr. Mercola is a quack, but a quick search on fructose metabolism vs. glucose metabolism will produce lots of articles like this one: http://www.medbio.info/horn/time%201-2/carbohydrate_metabolism.htm  that say “Fructose is
    not a direct energy source for muscles and the brain as many of its producers
    claim.  These tissues rely on the hexokinase catalyzed phosphorylation of
    glucose for energy metabolism.  Sorry, but you do not become stronger and smarter by
    eating fructose. ” Again, I can only speak from personal experience. After only a couple of months eliminating all HFCS and sugar from my diet, I lost a significant amount of body fat/inches, my cholesterol numbers are now IDEAL and my hypothyroid symptoms are greatly reduced. And yes the above article states that HFCS is 55% fructose/45%glucose.

    Hope this helps.