Apr 11 2012

Strong and Sexy Workout

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

Hi BodyRockers,

Don’t you give up. It doesn’t matter how many times you stumble, how many workouts you miss, how much cake you eat at 3 am. Don’t quit. It’s the first rule of BodyRocking. BodyRockers never give up. I fail all the time. If you are training for a life well lived – if you are going after your dreams – you are going to fall down now and then. It’s frustrating, but this is real life. We are real people. BodyRock is a team effort and it helps to know that others have succeeded. There are BodyRockers all over the world, in every country on earth that have changed their bodies and their lives. All ages, all fitness levels. There are 70 year old BodyRockers out there smashing out 12 minutes a day. There are BodyRockers who have recovered from horrific accidents who are shining examples of what is possible when you don’t quit. There are so many BodyRockers whom have showed us all the way – we are posting their pictures everyday on Facebook to inspire everyone. We can do this – 720 seconds starts now!

Best,

Freddy

Today’s Workout Video:


Workout BreakDown:

Set your interval timer to 12 rounds of 50 seconds work with a 10 second rest – You will complete the following 4 exercises three times through.

1) Ugi Twist-Using the Ugi ball

2) Bucking Bronco

3) Spiderman PushUps- Using the BodyRock Equalizer

4) Sandbag Swing Using the Sandbag

Ab Bonus Video:

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) V Ups

2) ALTERNATING Over the Bolder Shoulder Holder Using the Ugi ball

3) SandBag Sit Ups Using the Sandbag

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 anInterval 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 :)



Around The Web
  • jjboch

    I love the bucking bronco! Cant wait to do this in the AM!!!

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

    Lunchtime workout tomorrow!  I have 4 people who plan to join me, so I’ll modify this a bit, but it looks great. :)

  • http://ladneslowa.wordpress.com/ Dorota T.

    Freddy, I love Your todays words. There are soooo true and it keep me forward cause of my last day mini blip. Thank’s for it. :) We are not a robocops but we can do what’s on Our power. Keep going, don’t give up! :)

  • Anonymous

    Hi,guys I finished this workout half an hour ago: (I used 8kg. dumbell for the exercises)
     Ugi Twist-18 23 23
    Bucking Bronco-34 37 40
    Spiderman PushUps-15 16 16 (I did it on the floor because I don’t have an Equalizer)  :(
    Sandbag Swing-24 26 27
    Abs bonus:
    V Ups-34
    ALTERNATING Over the Bolder Shoulder Holder -10 
    SandBag Sit Ups-14
    + BFE
    Thank you very much,guys!
    Have a great day! :)

  • Kat<3bodyrocker4life

    Great workout =)  Did not exactly kill it this morning, will do it again this afternoon to really kill it!!
    UGI Twist 18 18 20
    Bucking Bronco 25 30 38
    spiderman pushups 10 8 8
    sb swing 25 25 25
    my ab bonus little different ;) 6 rounds 10/50
    toe touch 15
    sb alt shoulder sit ups 11
    sb sit ups + press up 8
    bicycle (no touching floor) 90
    Left side V ups 20
    Right side V ups 20
    More Bonus!!
    10 pushup + knee tucks
    10 Dive Bombers
    10 ninja jump tucks
    10 1 arm press ups (10 each arm)
    500 skipping rope =)
    sweating now!!  Thanks for this Amazing workout Love you guys!!

  • Chris Lee

    oh, man. i hope those endorphins kick in soon, because right now i am done.

    ugi twist w/12lb med ball 22-22-22
    bucking bronco 60-53-45
    reptile pushup 20-16-16
    sb swing (36 lb) 26-26-27

    the reptiles after the broncos were SO HARD!  my shoulders felt like they were going to collapse!

    abs bonus – i did straight up v-ups on the floor and was a little confused by the hopping twisting combo, but did my best anyways

    v-ups 25
    over the shoulder boulder holder 9
    sb situps 10

    finished with april abstravaganza! and pushups/pullups to failure.  even though my whole body was shaking by the end, i managed to get one more pushup in than my previous max!

    pushups 53
    pullups 12

    thank you!

    chris

  • Ogre84

    Awesome workout. Felt a few times I needed a bucket but I held it together lol

  • France

    I really enjoy  you guys workouts. Just started and I feel it every time.It really get me going and I love that it is only 12 minutes. Thank you

  • aniaPL

    heheheh, you made me laugh with the coffee part for two which you drank :). I LOVE coffee!
    And I soooooo agree with you on everything in moderation. I do not want to quit some things like chocolate or wine either! I am really bad at following diets and not allowing myself to eat whatever I want to (of course staying in healthy limits which actually do not limit me at all). If I like something, and if it makes me happy – I eat it:). By the way, today is a chocolate day :D

  • Anonymous

    Pela don’t give up!!! I gave up 3 times but this time I can see results after 10 days. Just try to make your moves better, do 2 – 3 WO really slowly to understand the correct move, listen to your body. This worked for me. Or you can mix it with some cardio. 

    Hope you will find your strenght!

  • http://www.ourworldtreeyoga.com/ Christine

    I’m back but not for long! I walked 4.2 miles…one thing I figured out during the walk:  I NEED A NEW PHONE!!!!  GRRR  Its my timer!!!!    
    1)  15, 16, 17 used 15lb weight
    2)  25, 30, 40
    3)  6, 5, 3 just used chair…had a hard time with this
    4)  28, 31, 30 15lb weight
    Ab workout ( my phone was not working so I used the clock with my eyes, not sure how accurate these are)
    1) 20 used chair
    2)  9 used volleyball not good off a bit
    3)  10 used 8lb weight could have used 15lb

    ended with some stretches…not enough and I’m sure I’ll feel this later.  In all this workout was good but I was not performing my best.  Perhaps my 4 mile walk was too much??  

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

    I really wish I had the equipment for today. Ah well I get by. 

    Scores:
    10 lb dumbbell twist: 24, 24, 25
    Bucking Bronco: 22, 32, 40
    Spiderman PUs (1st round on exercise ball, 2nd round on floor, 3rd round on floor): 10, 10, 11
    2 10 lb dumbbell Swings: 31, 34, 32

    V-Ups: 33
    Alt. Over the Bolder Shoulder Holder: 8
    2 10 lb dumbbell sit ups with press: 10

    Woo! Off to class!

  • Likuh

    Thanks so so so much for all you do. A new workout every day really keeps me going. And nothing’s better than nice aching muscles the next day to remind me what I’ve achieved the other day. THANKS for your work!!!

  • http://www.facebook.com/people/Jenn-Markwardt/3605210 Jenn Markwardt

    First time posting my scores. Not that great, but it’s a start!

    Ugi Twist (did it with a sandbag insert, no Ugi ball) 19, 21, 18
    Bucking Bronco (this one was hard, but awesome) 20, 16, 14
    Spiderman Pushup (no equalizer so on the floor) 18, 16, 15
    Sandbag Swing 21, 19, 21

    ABS
    V-ups 27
    Sandbag Sit – 6

  • http://www.facebook.com/profile.php?id=817268319 Sandy Verschoore-Moeller

    Ok, something is not right.  It takes me almost an hour to do 10 rounds of this work out and my form starts to get really bad.  How are you all doing it in 12 minutes?  

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

      You must have been dying!! This is a timed workout.  Set your timer for 12 rounds of 10 seconds rest, 50 seconds work for a total of 12min.
       
      rounds 1-4 = 

      wood chops 50 sec
      10 sec rest
      bronco 50 sec
      10 sec rest
      spider pushups 50 sec
      10 sec rest
      sandbag swing 50 sec 
      10sec rest

      You will go through that sequence2 moer times for a total of 12 rounds.

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

      You must have been dying!! This is a timed workout.  Set your timer for 12 rounds of 10 seconds rest, 50 seconds work for a total of 12min.
       
      rounds 1-4 = 

      wood chops 50 sec
      10 sec rest
      bronco 50 sec
      10 sec rest
      spider pushups 50 sec
      10 sec rest
      sandbag swing 50 sec 
      10sec rest

      You will go through that sequence2 moer times for a total of 12 rounds.

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

      But you’re a true BodyRocker for sticking it through for an hour!  At least you know you got a good workout today!  :)

      • Sashacahill

        Lol! U totally r a true BodyRocker! U go!!!:)

    • Anonymous

      Go you! Just thinking of doing it for 10 rounds makes me tired! The wording is a bit confusing, it is actually 3 rounds of the set, but 3 rounds x 4 exercises = setting up 12 rounds of 50/10 on the interval timer.

    • Anonymous

      Wow, you are totally awesome!  good job!

  • MariaBjørgJepsen

    Hey Angela! 
    Oh my, I am horribly sorry for you :( I DID think of you in your absence, wondering where you had gone. I wish you ALL the best and a fast recovery. And may you be free from more of those terrible viruses in the future. You will be in my thougts every day. I am looking forward for you to join us again, whenever you feel healthy and ready.Love, Maria

  • MariaBjørgJepsen

    I couldn’t agree more with you, Kate :) I enjoy my coffee, beer and wine as well. But all my respect to the challenge! You have inspired me to double this workout tomorrow morning, haha. I might regret it halfway through! NICE work!!!
    Love, Maria

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

    4/12/2012
    Lunchtime workout
    wood chops 10 # medicine ball  16.5  16  16 ?? I lost count for this move, alot
    bucking bronco 30?  38  38
    2 spider knee + pushup (some from knees) 8  7.5  7
    8# dumbell (10# med ball round3)swing 30  31  29

    + 4 min 10/20 skipping
    +
    tuck/toss with 10# ball 15
    side plank forward/backward toe touch LT   didn’t count
    side plank forward/backward toe touch RT   didn’t count

    Thanks!

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

    4/12/2012
    Lunchtime workout
    wood chops 10 # medicine ball  16.5  16  16 ?? I lost count for this move, alot
    bucking bronco 30?  38  38
    2 spider knee + pushup (some from knees) 8  7.5  7
    8# dumbell (10# med ball round3)swing 30  31  29

    + 4 min 10/20 skipping
    +
    tuck/toss with 10# ball 15
    side plank forward/backward toe touch LT   didn’t count
    side plank forward/backward toe touch RT   didn’t count

    Thanks!

  • Kathy_Bodyrock

    Thanks Freddy for your words!!! I really need this post!!! Thank thanks thanks :))
    Enjoy your workout, bodyrockers! don´t give up – never!!!! <3

  • 1Ivana

    Hi there

    I was so busy last week or so, but although I didn’t post a thing I worked out…
    Well…I have some NEWS, it seems that I will have to change my whole diet, I have some digestion problems for some time, and I went to a bunch of doctors during few years…and they all said that there was nothing wrong..??? But I finally went to a private clinic and my results are…: I am allergic to milk (lactose) and eggs…and some other things but they are easy to avoid..like strawberries..but I have been eating a lot of dairy products (yogurt,and low fat milk, and cottage cheese etc) and lots of eggs….and my protein supplements are WHEY so I think they have lactose…?? (although I read about some enzymes in them that “neutralize” lactose…
    Anyway…I am going back to the clinic tomorrow for my first therapy and also to talk with doctor about this…I know I would get better…

    ok, today I did yesterdays workout and it was nice..and I did 6 rounds of ab bonus,from yesterday and today

    kisses to you all

    • 1Ivana

      oh and one more thing that I can not take…caffeine….I am not one of those people who drinks coffee all day, but my first morning coffee…It is almost a like my holy grail…;(((

      • BodyRocker_Bonnie

        Oh 1lvana!!!! no coffee :( but everyone I talk to that says they have stopped drinking coffee swears by how much better they feel. I’ve done this before, but I always come back to the grind. Find yourself a new favorite morning drink…maybe a really good dark black tea. As for dairy, try almond milk or soy. It may be hard adjusting to your new diet but hopefully you will be feeling so much better!! Hang in there.

        • aniaPL

          Bonnie, I heard the same thing – people feel much better after they stop drinking coffee. The thing is that I drink coffee because I love its taste; not because it wakes me up. And I feel GREAT already every day. I always wondered if these people feel bad, sick etc. I should ask one. But, I do not want to give up drinking coffee because I just like it too much :)

          • BodyRocker_Bonnie

            aniaPL…ditto on your thoughts!!…I LOVE the taste of good dark coffee, that is most of the pleasure of it for me!

    • Sashacahill

      According to some stats more then 65% of US population r allergic to diary products! I suggest for u to try juicing. It’s absolutely amazing for you and the stuff tastes like a liquid dessert! It’ll make you feel and look amaaaazing! No docs needed;)

    • Anonymous

      That’s tough 1lvana! Quite often people crave what they are allergic to. My son is also not supposed to have dairy, eggs, and gluten. but try telling an 18 yr old that! hopefully he will figure it out one day, and feel better. You can use soy milk, rice milk, almond milk, coconut milk etc but they don’t have as much protein. soy proteins,or I found a hemp protein powder. eggs – there are some replacers out there for baking etc. Looks like you might have to eat more meat, or vegetarian proteins. I have a feeling that enzymes that would neutralize lactose are for those who are lactose intolerant, not for those allergic. I have lots of people in my family allergic to milk, and at least one intolerant. both diagnosed, and those who deny it when I tell them they are probably allergic! (like those that outgrew excema, quite often if you had excema as a kid it was because of a milk allergy) ha ha! People don’t want to give up their cheese and icecream! lol

      I personally never felt ill from eating dairy, but when I quit eating it my hayfever goes away, and other allergy symptoms are reduced!

  • Laura

    Since Zuzana left, your blog SUCKS !
    And Lisa is annoying as f*ck.
    I personally don’t like her..
    That’s all ! :)

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

      Troll!  You’ve been flagged. Goodbye.

      • Mcbfit

        I agree with you Kendra. Why say these hurtful things? Lisa is wonderful and sincere. She does a great job and is a true inspiration.

    • Sashacahill

      If you don’t like it don’t check it out! I think she’s awesome and spreads lots and lots of positivity unlike you!

      • Tammy77

        To Lisa and the 8 people who liked what she had to say should eb ashamed of yourselves! Karma….just wait for it

      • Bodyrocker_Audra

        I agree!————————-Shame on you Laura!  I feel sorry for you!

      • Bodyrocker_Audra

        I agree!————————-Shame on you Laura!  I feel sorry for you!

      • Bodyrocker_Audra

        I agree!————————-Shame on you Laura!  I feel sorry for you!

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

    I havent post my workouts in a while, that doesnt mean im not doing them!! :P

    today i did Kiss my Tight booty + upper body bonus .

    24 rounds 40/10 (20 min long)
    1. Dynamic squat: 29-28-28
    2. Sumo Push up: 16-11-11
    3. One leg bridge Right: 30-30-31
    4. One leg bridge Left: 30-31-30
    5. One leg burpee right: 7-7-6
    6. One leg burpee left: 7-6-6
    7. Get ups: 8-8-7
    8. Tricep leg lifts: 28-20-24

    + upper body bonus: 4 rounds of:
    1. Side plank: 1 min each side
    2. Chin ups: max reps in full form. first round: 4 second: 3 third: 4 fourth: 3
    total time: 16 min. 

    On the side planks in the last two rounds i had to keep telling myself MIND OVER BODY, that was my mantra to push cuz i really started feeling the burn in my arm, wrist and whole body! I NEVER dropped down, stayed in the plank for the full minute in the 4 rounds. 

    • Chris Lee

      good call, isidora!  i think i’ll do that one tomorrow morning.

  • Anonymous

    I really didn’t feel like doing today’s workout because I am tired but I haven’t missed a workout since December 2 and I don’t want to ruin my record :o)

    ball twist – 18 / 18 / 20
    bucking bronco – 19 / 16 / 13
    spiderman pushups (no equalizer) – 11 / 11 / 12
    sandbag swing (25lbs) – 22 / 27 / 28
    ‘v’ ups – 20
    alternating over the boulder shoulder holder – 6
    sandbag situps (25lbs) – 6

  • Katie

    I just came across your website and would love to start working out with interval training.  Very intriguing to me.  My only thing is that I don’t have the equipment.  Am I able to start some of this and if I were to purchase anything what would you recommend.  Just will need to do it in stages.  I am ready to make a change in my life with eating and exercising.  I have been exercising but want to bump it up.  Thank you for all of your help.

    • Anonymous

      Hi Katie,  just jump right in, don’t need equipment, especially right away, some of us have been here for years, without buying anything, we just improvise with what we have around the house.  counters, chairs, tables, broomsticks, pillows, backpacks, duffel bags, purses, books, canned goods, water bottles, old workout equipment such as dumbbells, kettlebells, bands, medicine balls etc.  If you’re unsure, read peoples comments, people quite often say what they used in their posts, or just ask!

  • Sashacahill

    It’ll be ok!! You seem like a very strong person who can get through anything you set your mind on! Feel better, I’ll work out extra hard for you tomorrow!:)

  • Sashacahill

    I felt a bit that way also last week, but decided to keep going and to adjust my diet… And that was the key to the success. Sometimes we’re to nice to ourselves and think that we’re pushing hard, but in reality we can do better. We ARE BodyRockers and we do NOT give up!! You can do it! Give it another week and watch your mouth;) literally ! Lol

  • Fee

    I’m still a newbie but I have been enjoying the workouts thus far.  I really would’ve like to see the ab bonus broken out, but otherwise I liked the workout.  still building up strength but I hope to do a fit challenge again in a week or so.

  • Anonymous

    how about mountain climbers?

  • Anonymous

    yep, lisa is recovering from surgery!

  • Anonymous

    ha ha!  I noticed that too, what shoulder were they trying to hold!  I’m thinking lisa’s pushups will be easier,  won’t have to go as deep!  lol

  • Anonymous

    hmm, maybe not enough protein in your diet?  not eating enough calories? not eating often enough.  hard to say as you didn’t say what kind of results you are aiming for, losing weight, gaining muscle etc?

    Don’t worry not everyone gets the practically instant results people are claiming on the facebook pages.

  • MariaBjørgJepsen

    I doubled this one, just to test my own will power and determination. GREAT sweat to start the weekend-countdown with :) I used my 5 kilo gymball and my 15 kilo sandbag.

    1) Ball Twist: 48-46-48-47-48-48.
    2) Bucking Bronco (over sandbag): 70-71-72-73-75-70.
    3) Spider Man Push-up (D.S. & chair seat): 14-15-14½-13-13-13.
    4) Sandbag Double Swing: 40-40-40-39-40-40.

    Abs: 09×10/50:
    1) Sitting V-up: 36-34-35.
    2) Over The Boulder Shoulder: 11-12-13.
    3) Sandbag Sit-up & Press up: 15-17-19.

    Enjoy your weekend, Bodyrockers!!!

    Love, Maria

  • Gerri Lee Schafer

    Did 13 today, seemed like a good day to do it…lol…added 4 minutes 10/20 HKS.   Finished  with
    10 assisted pull ups – 50 crunches – 8 assisted pull ups – 50 mason twist 3 lb
    8 assisted chin ups – 50 crunches – 7 assisted pull ups – 50 mason twist 3 lb

  • Chris Lee

    i followed isidora’s lead today and did “kiss my tight a$$” workout. i had never done it before and it was epic!  funny to see a younger, less defined sean.

    http://www.bodyrock.tv/2010/05/29/kiss-my-tight-ass-workout/

    dynamic squat 32-33-35
    sumo pushup 22-21-22
    1 leg bridge L 47-46-44
    1 leg bridge R 44-43-42
    1 leg burpee L 10-8-9
    1 leg burpee R 8-9-8
    prisoiner get up 9-9-9
    tricep leg lift 35-36-39

    i finished with this week’s abstravaganza!

    i have a jeet kune do/fma class this afternoon and i think i’ll dust off my trx this evening and give it a whirl.

    have a superfantastic day, bodyrockers!

    chris

  • Tammy77

    Hey guys!! It’s been so so sooOOOOOO long since I’ve posted anything heren in the site, although I still check it out daily. Y’all are like fam to me even if you don’t know it!

    Much like all of you, it drives ABsolutely insane when I read how rude, inappropriate and unkind some people can be towards Lisa Marie and the entire BodyRock crew for that matter. Freddy, Sean and Lisa pour their heart, soul, blood, sweat and tears into this site, this community and people all over the world. They are good people who are doing UHmazing things for us all,not to mention for FREE??? So PLEASE STOP being ungrateful and mean, cause I don’t want them to  pick up and decide to delete this site one day. BodyRock is about positivity; it/they drive and motivate me daily…Freddy, Lisa and Sean are three of the many “rocks” in my life, that help keep me grounded.

    Moving on……by the end of this doosey I was in a complete body sweat…it was awesome so THANK YOU!!! I had to alter a few things as I don’t own an ugi ball, so instead I used a 20lb free weight. Here are my scores people:

    Part 1

    Ugi Twist (20lb weight)- 16,15,14
    Bucking Bronco- 34,44,32
    Spiderman Pushups (used my coffee table and chair to huver)- 16,16,16
    Sandbag Swing (25lbs)- 20,24,19

    Part2 – Ab Bonus

    V-Ups- 30 
    Alt Shoulder Boulder Shoulder- 20 
    Sandbag Sit-ups- 15

    All done…now to get on with my day
    Have a great day!
    <3

    • Bodyrocker_Audra

      I second that first part Tammy!  Welcome back and great scores!

    • Bodyrocker_Audra

      I second that first part Tammy!  Welcome back and great scores!

    • Bodyrocker_Audra

      I second that first part Tammy!  Welcome back and great scores!

      • Tammy77

        Thanks Audra! I’ve missed you all!  :)

  • Bodyrocker_Audra

    I definately noticed since I stopped weight training that I can’t bang out as many reps but, I’m still getting a great workout.  Leaning out a little as well by adding 20 minute interval skipping after these workouts helps. I also cut down my protein intake a little and it seems to be helping.
    8lbUgiTwist:  22/21/19
    PikeJumps:  67/63/56
    SpidermanPu’s:  12/10/10
    30lbSBswing:  30/28/27
    V-Ups:  28
    10lbPlankTwistCombo:  7
    20lbSBSitups:  5

    Thank you Bodyrock Crew!  Have a wonderful weekend everyone!

  • Bodyrocker_Audra

    I definately noticed since I stopped weight training that I can’t bang out as many reps but, I’m still getting a great workout.  Leaning out a little as well by adding 20 minute interval skipping after these workouts helps. I also cut down my protein intake a little and it seems to be helping.
    8lbUgiTwist:  22/21/19
    PikeJumps:  67/63/56
    SpidermanPu’s:  12/10/10
    30lbSBswing:  30/28/27
    V-Ups:  28
    10lbPlankTwistCombo:  7
    20lbSBSitups:  5

    Thank you Bodyrock Crew!  Have a wonderful weekend everyone!

  • Backtomobay

    Welcome!  Yes, start anywhere.  There are lots of older workouts without any equipment, and you can also modify to do most of any of them without.  I’ve been a BodyRocker for over a year and have yet to purchase any equipment.  I take all mine to the gym and get creative.  For the longest time, I didn’t even have a timer and would just do the first round with the clock and mark down my reps and then try to beat my reps after that.  It has definitely worked for this 45-year old body!!  Proper diet is a huge part of improving your fitness and the exercises here are just icing on the “cake”.  Just start!  You will love it.  Good luck.

  • Backtomobay

    This website will also help you with finding workouts without equipment…
    http://moveeatlivewell.blogspot.ca/search/label/Bodyrock.tv%20Beginner%20Guide

  • Cindy

    I did it at the gym in the weight area (some people were wondering what I was doing)
    1 Med Ball twist (10 pounds) 24-24-22
    2 Box Jump on bench 15-16-16 ( made me feel so powerful)
    3 Spiderman push up 20-20-20
    4 DB swing(25 pounds) 30-32-30
    Sexy Tummy Bonus
    1 27
    2 9 (made dizzy but I love it)
    3 13 with 15 pounds DB
    I followed with 15 minutes treamill running (medium intensity)
    I ended with workout #13
    I feel so happy and grateful for Bodyrock.tv!

  • saybeach

    I needed this pep talk… I’ve been running a lot…about 7-10 miles per day but I feel REALLY frustrated. I’m hungry and Ive been giving in to simple carbs for the past 2-3 weeks. I know many would be like ” so what!” but to me it feels like failure… Thank you for your site, your workouts, and your words. You probably don’t realize how the smallest thing makes a huge difference. Keep rocking! Tara

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

    Whew!!! GREAT workout, guys!  I made some slight mods to this one.  Instead of the core twist/ugi twist I did jump lunge and twist: ball over head, jump lunge, bring ball down and across body to same side as front knee and back up, switch.  I wanted something that would really work the legs a little more, but still had the twist action.  For the bucking broncos I laid 2 cushions on the living room floor and jumped from one to the other, since I have downstairs neighbors. :)  10lb ugly ball, 35lb sandbag.  Walker for dip station/equalizer and balance ball.  The spiderman push ups were KILLER.  

    Oh–and because I felt a little extra masochistic today, and because I had some time, I did 4 rounds for 16 minutes.  But 12 would have been plenty!

    jump lunge and twist; 16-13-11-11
    bucking bronco: 32-33-31-29
    spiderman pushup: 7-7-7-7
    sandbag swing: 28-29-29-29

    abs: 
    bench tucks: 32
    over teh shoulder: 8
    sb sit up and press: 6

    After I did #9.  Happy Friday!
     

  • Vivi

    Today 3 workouts, this one was the second one (first Sexy to the core & 3rd Sexy by summer)
    My score for this one :
    1/ Dumbell Twist 10kg : 23.21.24
    2/ Bucking bronco : 51.60.65
    3/ PU & 2 reptile plank elevated : 16.16.17
    4/ Sandbad swing 10 kg : 37.39.41

    • Vivi

      “Sexy by summer Wo” took me 6.37 min, so 30.37 min of workout for today back to back ! GREAT sweat !!!!

      Have a great weekend BR ! <3

  • Kathy

    I don’t see the need in people being RUDE but I do see the need in a minor minor change.  Sexy is no doubt a part of this……..but I would really be more apt to recommend it if every picture was done in such a reveling way.  EVERYONE knows you have a rocking body and believe me it is motivation…….but candy is good too the first 100 pieces.  I would just love to see you rock out in some good ol sweats like so many of your viewers, and there is nothing wrong with showing the occasional eye candy to keep people aware of what your lifestyle has given you.  I hope you take this as constructive and not plain critical.  I just would love to see the old shorts and tshirt because you would look just as lovely and motivating in that………you would also look more professional I FEEL……….just my thought…….take or leave.  Thank you for what you do.

  • Tammy77

    Thanks Amanda! <3

  • http://www.facebook.com/profile.php?id=7714992 Stephanie Warner

    It’s been awhile since I’ve done Bodyrock workouts. I’ve been trying the Insanity thing but decided to come back to Bodyrock. I’ve missed you guys! Once again great workout!

    Ugi Twist: 21, 22, 23 (used 10lb weight)
    Bucking Bronco: 21, 21, 24
    Spiderman Pushups: 11, 10, 12
    Sandbag Swings: 28, 29, 30 (used 10lb weight)

    Vups: 27
    Alternatin Over the Bolder Should Holder: 7 (used 10lb weight)
    Sandbag Situps; 13 (used 10lb weight)