Apr 10 2012

Sexy To The Core Workout & Abs Bonus

Hi BodyRockers,

To celebrate our upcoming 4th anniversary we have decided to give away a bunch of  prizes on our Facebook pages. Lisa just finished giving away 40 Tops last weekend and this week she will be giving away a BodyRock Equalizer to one lucky BodyRocker.  Sean is giving away a pile of Stainless Steel BodyRock.Tv Water Bottles on his page and we also are giving away a brand new iPad 3 so that you can BodyRock with us from anywhere.  Every single day a BodyRocker will win an Interval Timer and the cool prizes will continue all summer long so make sure you like our Facebook pages now to have the most shots at winning :) The main Facebook page is here. Lisa’s page is here and Sean’s Page is here. Last but not least I will be giving away an Ugi Fitness Ball on my page here :)

Good luck to everyone!

Freddy

Today’s Workout Video:

*** The Equalizer people are offering BodyRockers $20 off for a limited time with this code: bodyrockeq20

Click here for the deal: http://bit.ly/LEBEQUALIZER

Set your interval timer to 12 rounds of 50 seconds work with a 10 second rest – You will complete the following 6 exercises twice through.

1) Spiderman Core and Leg Drive – Using the pink Sandbag

2) Plyo Push Up Using  – Using the BodyRock Equalizer

3) Spiderman Core and Leg Drive – Using pink Sandbag

4) One Leg Bridge Left

5) Spiderman Core and Leg Drive – Using pink Sandbag

6) One Leg Bridge Right

Bonus Abs Workout:

Set your interval timer to 3 rounds of 50 seconds work with a 10 second rest – You will complete the following 3 exercises once

1) Side Oblique lift – Left Side

2) Chuck & Tuck – Using the Ugi ball

3) Side Olique Lift – Right Side

comments


Around The Web
  • Anonymous

    I love body rock – ing! :)

    15 minute cardio workout (light body weight and jumping jacks/high knees etc)
    1) Spiderman Core & Leg Drive (with 20lbs) – 7, 72) Plyo Push Up with Equalizer (couldn’t get the jump in had to put my knees down in between to do the hand switch) – 18, 163) Spiderman Core & Leg Drive (with 20lbs) – 7, 74) One Leg Bridge, Left – 24, 255) Spiderman Core & Leg Drive (with 20lbs) – 7, 76) One Leg Bridge, Right – 26, 25Abs Bonus:1) Side Oblique Lift (Left) – 282) Chuck & Tuck (10lbs) – 183) Side Oblique Lift (Right) – 10
    Cool Down and Stretching!

  • Thepandasthumb

    God, Sean is looking sooooooo good.

  • Vivi

    Done !
    The 2nd exercise is a killer !!! I had nothing to substitute the qualizer, so I did “just” jump of my hands from the floor but what a killer one for qhoulders !
    My score is :
    1/ Sumo knee & plank 10kg : 9.10
    2/ Plyo PU “without equalizer) 20.23 (I count each “jump hands”)
    3/ Sumo knee & plank : 9,5.10 (after the PU really challenging to lift the weight!)
    4/ One leg bridge L : 46.50
    5/ Sumo knee & plank : 10.10
    6/ One leg bridge R : 48.53

  • Anonymous

    hi bodyrockerashes

    freddy is supposed to be giving it away, probably on his facebook page, but he doesn’t have it up yet.  just click on the facebook links, they are open to anyone you just can’t post or “like” things.  but I managed to click on the waterbottle one on sean’s page and enter through the alternative method of entry.

  • Anonymous

    hi april,  she shows in the video her new clothes and tells that she got them at lululemon

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

    That’s too funny!

    Do people ever ask you about your workout, then when you tell them & maybe even  offer to let them workout with you, they say something like “I could never do that,”  or “the workouts are too short to really work well”?  I’m curious if I’m alone…

  • http://www.facebook.com/Shadowwarrior58 Sarah Spencer

    So…I have lapsed in doing workouts with you all. For about 3 weeks, hubby and I have thought I was pregnant. But I’m not. And I have told myself at the start of this week to start back up Bodyrocking again…but my monthly cycle doesn’t like that idea. So it continues to give me headaches, cramps, dizziness and the usual. Everyday. So! I have repented my sin of not Bodyrocking with you all. And I keep telling myself that I have to be sincere about losing all of this excess weight. And I’m not. I was…

    So, I have to get back my self control. Get some motivation, and do what Freddy said: “Don’t give up.”

  • BodyRocker_Bonnie

    This felt great.  I feel I’ve lost some energy after being both sick and behind on workouts but these things happen and we must jump back in :)  I used a 10lb Ugi on the first round and an 8lb Ugi on the 2nd round.  I just felt good to get it done!

    1/2 burpee & sumos – 8. 7.5
    Walking wide & narrow PUs – 16, 16
    1/2 burpee & sumos – 7, 7
    L bridge – 30, 34
    1/2 burpee & sumos – 7, 7
    R bridge – 32, 34

    Abs Extra
    Side oblique lift (L) 25
    chuck & tuck w/8lb ugi – 14 (difficult!)
    Side oblique lift (R) 25

    • Anonymous

      wow you have two ugi’s! I used the same but medicine balls.

  • Cindy

    My CORE is on fire after this workout!
    1 Spiderman core and leg driven 9-9 with 16 pounds sandbag
    2 Narrow and Wider push up 12 sets-12 sets
    3 Spiderm core 9-9
    4 One leg bridge L 36-36
    5 Spiderman core 9-9
    6 One leg bridge 35-36
    AB Bonus
    1 40
    2 20 with 10 medicine ball
    3 40
    Thanks!

  • Anonymous

    it is really overwhelming!  My advice to you is to watch a few of the workouts all the way through, and then pick one to start with.  They might seem really easy when you watch them but once you start doing them, it is intense!!! good luck and let us know how you do!!!

  • Gerri Lee Schafer

    Morning all, got this one done.  My SB weighs 32.5 lbs today.

    1/ spidy/burpee 7-7
    2/ plyo PU 24-23….I did about half of the first round “plyo’d” on the ground, then did step out and in wide/narrow PU’s
    3/ spidy/burpee 7-7
    4/ left bridge 36-38
    5/ spidy/burpee 7-7
    6/ right bridge 34-40

    abs
    1/ 39
    2/ 37 holding 13 lb dumb bell & doing overhead press
    3/ 38

    plus 11 assisted pull ups
    6 minutes 10/20 HKS
    100 squats wearing vest at 26 lbs

    I really want to get some skipping or stairs in after work, but have been too tired this week…non stop all day at work, very physical job

  • MariaBjørgJepsen

    This one is on for tomorrow, probably together with the newest “Strong & Sexy” :)
    I did my own Bodyweight + no equipment version of Silent Killer today, if anyone is interested:

    “Silent & Sweatty” = 20×10/50:
    1) Back Leg Elevated Lunge, L: 53-55.
    2) Squat: 58-64.
    3) Back Leg Elevated Lunge, R: 56-59.
    4) Frog Squat: 45-45.
    5) Tricep Dips: 46-49.
    6) Squat: 62-63.
    7) Plank Opposite Reach: 69-71.
    8) Frog Squat: 48-46.
    9) Knee Hug Abs: 57-60.
    10) Squat: 64-64
    x 2 for 20 minutes.

    yesterday I went for my first real run in 1½ years, together with my mom.  6,5 km with no breaks and a good moderate pace. I was surprised that it felt pretty tough. I had totally forgotten the feeling of running, haha. But I wasn’t out of breath one single time, thanks to Bodyrock. Legs and butt were really sore today! I might have to start running a few times a week, to get some more cardio in. 

    Love, Maria

  • MariaBjørgJepsen

    This one is on for tomorrow, probably together with the newest “Strong & Sexy” :)
    I did my own Bodyweight + no equipment version of Silent Killer today, if anyone is interested:

    “Silent & Sweatty” = 20×10/50:
    1) Back Leg Elevated Lunge, L: 53-55.
    2) Squat: 58-64.
    3) Back Leg Elevated Lunge, R: 56-59.
    4) Frog Squat: 45-45.
    5) Tricep Dips: 46-49.
    6) Squat: 62-63.
    7) Plank Opposite Reach: 69-71.
    8) Frog Squat: 48-46.
    9) Knee Hug Abs: 57-60.
    10) Squat: 64-64
    x 2 for 20 minutes.

    yesterday I went for my first real run in 1½ years, together with my mom.  6,5 km with no breaks and a good moderate pace. I was surprised that it felt pretty tough. I had totally forgotten the feeling of running, haha. But I wasn’t out of breath one single time, thanks to Bodyrock. Legs and butt were really sore today! I might have to start running a few times a week, to get some more cardio in. 

    Love, Maria

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

    I had to take 2 days off and now I have THREE whole workouts to catch up on!  I’m excited and overwhelmed!

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

    4/11/2012
    I merged this with “look hot naked” 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

      That’s what I was planning on doing!  this one and Look Hot Naked.  I’m still lying in bed doing my post-work-relaxing, though. :)

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

        It’s a great combination.  My push-ups today were lame though…the plyo push-ups really worked my chest!

  • Anonymous

    umm did it say in the requirements that they have posted on their facebook page?  I read it, but I don’t really remember, I thought they said something about relocating, but I would go look at the facebook page.

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

    I second everything Kendra said.  I’d like to add that diet is incredibly important.  You can do these workouts everyday & more, but if you eat too much, or eat an unhealthy diet, you will not see results like Lisa’s.

  • BodyRocker_Bonnie

    This one’s on deck for tomorrow morning :)  Looks great!

    • Gerri Lee Schafer

       me too

  • Laurenl

    felt good!

  • Anonymous

    Hey!

    I did this workout right after Boyfriend workout!  wow!

    weighted sumo knees 1/2 burpee – 6, 4 (10 lb med ball, 8 lb med ball)
    walking wide/ narrow pushup – 6, 4
    weighted sumo knees 1/2 burpee – 5.5, 5
    one leg bridge L – 16, 16
    weighted sumo knees 1/2 burpee – 5, 5
    one leg bridge R- 16, 19

    I’m dead!  ha ha!

    love ya sean!

  • Anonymous

    Hey!

    I did this workout right after Boyfriend workout!  wow!

    weighted sumo knees 1/2 burpee – 6, 4 (10 lb med ball, 8 lb med ball)
    walking wide/ narrow pushup – 6, 4
    weighted sumo knees 1/2 burpee – 5.5, 5
    one leg bridge L – 16, 16
    weighted sumo knees 1/2 burpee – 5, 5
    one leg bridge R- 16, 19

    I’m dead!  ha ha!

    love ya sean!

  • Anonymous

    Hey!

    I did this workout right after Boyfriend workout!  wow!

    weighted sumo knees 1/2 burpee – 6, 4 (10 lb med ball, 8 lb med ball)
    walking wide/ narrow pushup – 6, 4
    weighted sumo knees 1/2 burpee – 5.5, 5
    one leg bridge L – 16, 16
    weighted sumo knees 1/2 burpee – 5, 5
    one leg bridge R- 16, 19

    I’m dead!  ha ha!

    love ya sean!

  • Anonymous

    Hey!

    I did this workout right after Boyfriend workout!  wow!

    weighted sumo knees 1/2 burpee – 6, 4 (10 lb med ball, 8 lb med ball)
    walking wide/ narrow pushup – 6, 4
    weighted sumo knees 1/2 burpee – 5.5, 5
    one leg bridge L – 16, 16
    weighted sumo knees 1/2 burpee – 5, 5
    one leg bridge R- 16, 19

    I’m dead!  ha ha!

    love ya sean!

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

    I don’t know what Lisa Marie does, but everyone does their own thing.  Honestly, just the 12 minute workouts 5 days a week are enough to maintain a great level of fitness.  Zuzana, the previous host and founder, was very clear that she only did the 12 minute workouts, but then kept an active lifestyle.  I think the point is that these workouts take the place of any “workout” time you might spend in the gym, but then still go out and be active and have fun.  If you want to lose a lot, I would suggest doing the workout of the day and then supplementing with something less intense, like jogging, or moderate skipping, walking, or whatever.  

    Most importantly–LISTEN TO YOUR BODY. BodyRock workouts trade in time for intensity–you should be working your utmost hardest, and when you’re done, you should feel spent.  I will sometimes do 2 workouts, but only if I”m not completely wasted from the first, which is why I recommend supplementing with something more moderate if you’re looking to fasttrack results.  Rest is important too!  Good luck!  

  • xuely

    HEre my score:
    1) Spiderman Core and Leg Drive – Sandbag 13kg : 8,7

    2) Plyo Push Up – (I did close and Wide Push up=1 reps) : 7,10

    3) Spiderman Core and Leg Drive –8,7

    4) One Leg Bridge Left : 24,25

    5) Spiderman Core and Leg Drive – 7,7

    6) One Leg Bridge Right : 23,26

    Bonus Abs Workout:
    1) Side Oblique lift – Left Side :30

    2) Chuck & Tuck – 10lbs med ball : 20

    3) Side Olique Lift – Right Side : 30 

  • Bodyrocker_Audra

    I felt like a second workout today :) 

    30lbSpidermanCoreLD:  7/7/7/7/6/6
    PlyoPushUp’s:  19/19
    OneLegBridge(L):  32/32
    OneLegBridge(R):  34/30
    Oblique(L):  49
    10lbChuck&Tuck:  15  soooo haaard!
    Oblique(R):  47

    Now for some fat burning 20 minute interval rope skipping :) 
    My 3 year anniversary with Bodyrock is in October =D
    Happy 4th Anniversary to Bodyrock Freddy! 

  • ZoeRocker

    I want to come and try out for hosting but I’m in Vancouver:( Nice to see you again Sean!! I miss Lisa-Marie! Is she going to be in the beginning of the video to let us know how she’s doing? I don’t have facebook!!

  • Anonymous

    Hi ,everyone,here is my score: (I used 8kg.dumbells for the exersices because I don’t have a proper sandbag)
    Spiderman Core and Leg Drive – 6 7
    Plyo Push Up   -36 45 (I did spider push ups)

     Spiderman Core and Leg Drive – 7 7

     One Leg Bridge Left-30 32

     Spiderman Core and Leg Drive – 7 7

     One Leg Bridge Right-32 33

    Abs bonus:
     Side Oblique lift – Left Side-28

     Chuck & Tuck –32

     Side Olique Lift – Right Side-33
    + BFE
    Thank you very much,guys! :)

  • Chris Lee

    nice one, sean!  i don’t have an equalizer, so i plyo’d (new word?) my hands and feet alternating between wide and narrow pushups.  by the end of the set i had a pretty good shake going!

    36 lbs sb
    spiderman core & leg drive 8-7
    plyo pushups 36-32
    spiderman core & leg drive 7-7
    one leg bridge lift R 31-35
    spiderman core & leg drive 8-7
    one leg bridge lfft L 32-33

    BRB:
    side oblique lift 38
    chuck & tuck (12lbs med ball) 15
    side oblique lift 38

    abstravaganza!
    sliding crunches

    knees to chest 25
    hks 50
    skiers 25
    hks 50
    frogs 25
    hks 50
    x’s 25
    hks 50
    x2

    chris

    • Gerri Lee Schafer

       like the new word…not sure how I’m going to tackle that part yet..lol

  • Kat<3bodyrocker4life

    This was a good one Thank you so much Sean!! 
    Spiderman core + leg drive 8 8
    instead of plyo pushup I did dynamic pushup 10 12
    spiderman core + leg drive 8 9
    one leg bridge Left 22 26
    spiderman core + leg drive 8 8
    one leg bridge Right 24 25
    My bonus
    10 Burpees
    20 sb sq
    20 sb skaters
    20 sb lunge forward/backward (10 each leg)
    50 situps
    20 leg raises
    1000 skipping rope
    I am BEAT!!  Thanks again Bodyrock!!

  • Gerri Lee Schafer

    Good to see you again Sean, I’ve already got Jess’s new FB WO written down for this morning, but will tackle this one tomorrow.  How much does your SB weigh?

  • MariaBjørgJepsen

    So great seeing your face again, Sean :) Thanks for sharing your lovely personality and life with us – much appreciated! This workout looks great and killer, yahoooo!!!

  • Anonymous

    Yay Sean’s back!  thought you deserted us!  ha ha!  Looks torturous!

    and just for people’s info:  the gymboss timer giveaway has an alternative entry form in the rules section for those of us without facebook.  I-pad one does not, you apparantly need facebook for that one, as it sends you to a “like” button.  :(  they put it in the rules!

    and for those without equalizer – Sean’s pushups are narrow then wide!

    • Bodyrocker_Audra

      Hey Tee, actually for the IPad under “Official Rules”, I clicked on “Alternative Method of Entry” and entered my email address to enter.  I’ve never won anything in my 32 years so this would be awesome to win for sure! 

      • Anonymous

        that is so odd, when I did it, I got sent to another page after I entered, where I was to hit the like button, which of course would not work as I have no facebook! but you are right, today it does work and now I am entered! cool!

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

    This looks great!  I love Sean’s workouts.  They are always challenging, & they are great for proving to guys that these workouts are equally difficult for men.

    Question – how much of a time commitment will the new hosts be looking at?  I am asking because I live far away (Los Angeles)  & have a full time job.  My guess is others like me are interested, but think it may be too much to sign up for.  Weekends could work….

    Thanks!

  • Gerri Lee Schafer

    FIRST!!!!!!!!!!!!!!

    • Anonymous

      damn you!  ha ha!

      • Gerri Lee Schafer

         HAHAHAHAHAHAAAAAAAAAAAAAAAA