Apr 16 2012

My Body Rocks Workout, Beginner Tutorial & Abs Bonus

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

Hi Bodyrockers,

It’s Lisa-Marie’s first workout back & she has kicked off the week with an Intense Cardio Session that in just 12 intense minutes will sizzle fat and ignite your metabolism and post workout afterburners. Everyday just 720 seconds of BodyRocking will change you from the inside out. It’s worked for tens of thousands of people the world over – and it will work for you. Your living room is your gym & everything you need is inside you. For you new BodyRockers, we have included an in-depth 6 minute tutorial video that goes over every exercise and offers modifications and variations that make the exercises in today’s workout easier. If you want to make sure that you never miss another workout – subscribe to BodyRock.Tv by liking our Facebook page here. We post loads of diet tips, get into interesting debates, and showcase your before & after photos. This community is about you, and there are just under 300,000 BodyRockers on Facebook and growing :) I’m proud to be one of them!

Best,

Freddy

P.S.

Our first major casting event in taking place this Thursday, Friday and Saturday in Toronto. If you think you have what it takes to be a BodyRock.Tv host we want to meet you. It will be the first mass BodyRock session with workouts galore!!! Details on our Facebook page here!!!

BodyRock Workout Video:

Set your interval timer to 12 rounds of 50 seconds work with a 10 second rest – You will complete the following 4 exercises 3 times through.

1) Prisoner Squat Jump & Elbow to Knee Touch

2) 10 Mountain Climbers, Clean & Press & Squat & Press – Using the Pink Sandbag

3) Squat & Front Raise – Using The BodyRock Equalizer

4) Under Touch Toe + 2 Elbow 1/2 burpee Jumps

Abs Bonus Video:

Set your interval timer to 4 rounds of 50 seconds work with a 10 second rest – complete the following exercises

1) Bike Abs (L&R Alternate) & Touch & Lower

2) Punch Abs

3) Side leg lift & Forward leg touch – Left Side

4) Side leg lift & Forward leg touch – Right Side

Beginner Tutorial Video:


Coffee Talk & Thank You Video:

To celebrate our upcoming 4th anniversary we have decided to give away a bunch of  prizes on our Facebook pages. We 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-Marie’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
  • Gerri Lee Schafer

    First?

  • Gerri Lee Schafer

    Glad you are happy…that’s what it’s all about…bottom line….YOUR LIFE…..YOUR CHOICE

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

    Lisa!  You look amazing, and THANK YOU for being so open and honest about all this.  I don’t think people really share these decisions with the public like you did, from decision and then sharing through the surgery and aftermath, which is partially why ppl are so opinionated.  The lovely thing is, though, that you get in front of that camera and you are SO honest and true to yourself that I don’t see how anyone couldn’t love you the more for it.  It’s a VERY, very very brave thing to be yourself in front of hundreds of thousands of people, and not enough people recognize that.  

    Anyway, thanks for reiterating why you did your surgery, and also how you need to do things for yourself, etc., too.  

    And, in conclusion, I really think your new girls look fantastic.  They’re not playboy bunny-big (NOT that there’s anything wrong with that), but look pretty natural :)

  • Anonymous

    BodyRock makes me sad now. I feel like it has completely lost its way and is focusing on the wrong things. It seems fake and even though I was okay with it being a little sexual, I feel like it has been taken to far (not this picture per se, but others). I just can’t get into these new workouts. I lost motivation and didn’t work out as much after Lisa joined, but then I got back into it with the old workouts. I have been keeping up with everything though. Lisa is no longer recognizable and I’m just not buying that this total change was just for herself seeing as she had years to make certain changes, but only did it after moving to another country, hosting BodyRock, and getting a new bf. I’ve known people who have lost themselves after leaving home and/or getting a new bf and this is what this feels like. Well, that’s all I have to say…back to the old workouts.

    • http://www.makavelina.cz Nina_CZ

      This makes me sad as well.. Sorry. I am out of here for good now. Sad to see that someone is changing themselves into somebody they are not. Not a good role model though. I am not hating, just sharing my opinion. And I am sorry. This site has nothing to offer me by now. Good luck! I am gonna miss you.

      • Anonymous

        Now I’m even more sad. You were one of the BodyRockers that I admired and a frequent commenter so I knew you by name. I wish that Freddy and the others would take all of the comments to heart instead of ignoring or deleting the ones they disagree with even though they are respectfully written. Something is truly wrong when BodyRockers start saying they are leaving (especially coming from those like you who have been around for years). Sadly, you are not the first nor the last to leave. RIP old BodyRock.

        • ۞ BodyRocker ♥ Beth ۞

          OMFG GUYS. please don’t make me cry … !!!  :(  :(  :(

          The things cannot get THAT bad !

  • Kathy_Bodyrock

    Welcome back, Lisa :) 

  • Annebelwind

    Hi everyone, I have a question.. Maybe i just am a little blond ;D  But I can not find Lisa’s scores anywhere… Where should I look? I have looked at her facebookpage, but can not find it… Help!?

    • Gerri Lee Schafer

       are you poking me Annebel?   hahahahaha

      • Annebelwind

         Haha.. off course not… Do you know where I should look?

        • Gerri Lee Schafer

          nope, sorry

  • Daniela(Duovka)

    How about modifications for pregnant?

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

      Type “Kate Rita”  in the search box on this site.  She’s a pre/post natal specialist who  was posted here 3 times while she was pregnant.  

  • Natalie
  • Kathy_Bodyrock

    After one week break, I am back again, too :) like this workout a lot and enjoyed it!!! :) Thank u so much!
    Here are my scores:
    1. Jumping Jacks Jump + Elbow to Knee touch: 17 11 12
    2. MCx10, Clean+Press+Squat+Press w/SB: 5 4 4
    3. Squat + Front Raise w/medicine ball: 15 10 11
    4. Under touch toe + 2xElbow 1/2 Burpee Jump: 10 8 6

    +Bonus:
    1. Bike Abs + touch + Lower: 7
    2. Punch Abs: 15
    3. Side leg lift + forward leg touch – L: 9
    4. Side leg lift + forward leg touch – R: 10

    Nice day, Bodyrockers!! :)

    • MariaBjørgJepsen

      Great having you back again, dear Kathy :)

      • Kathy_Bodyrock

         Thank you so much, my dear! :)

      • Kathy_Bodyrock

         Thank you so much, my dear! :)

  • http://www.facebook.com/people/Romy-Wolters/100000861709577 Romy Wolters

    I really love your new body, but i am so concerned that you are working out already:O it’s been 3 weeks right? I thought you couldn’t workout for 6 weeks after a surgery like that, and even then you wouldn’t do very hard workouts:O How do you know how much you can push yourself? Im planning this in the future aswell, and i love to get back to the workouts as fast as possible, so i was wondering, do you push yourself till it hurts? can you feel how far you can go? How do you experience this recover time? xxx 

  • MariaBjørgJepsen

    I am a little bit behind with the workouts, because I am trying something new these days. A great friend of mine inspired me so much, that I bought a 10-day introduction card to Bikram/Hot Yoga. I have been doing it for 3 days in a row now, 1½ hours each session. I am really impressed how much concentration, muscle power and flexibility it requires. Much harder than it looks. I can feel my body on a whole new level, which is very enjoyable. But it means I haven’t had much energy left for Bodyrocking. I still need a few workouts! Due to my muscle pain, I did this workout only with my 5 kilo gymball. I still sweated A LOT :) I think I messed up the movement in the first exercise, but I counted 1 Jack & 1 Knee to Elbow as 1 rep.

    1) “Speed Jack” & Knee to Elbow: 32-34-36.
    2) 10 Mountain Climbers, Clean & Press, Squat & Press: 8½-9-9 sets.
    3) Squat w. Gymball: 42-47-47.
    4) 2 Under Toe Touch & 2 Elbow Jumps: 14½-15-15 sets.

    Abs: 
    1) Bike Abs + Touch Toes & Lower: 14½.
    2) Punch Abs Sit-up: 21.
    3) Plank Leg Lift Touch & Front Lift Touch, L: 12½.
    4) R: 13.

    • Kathy_Bodyrock

       incredible scores as always, Maria!!! wow!!! :)

      • MariaBjørgJepsen

        Thanks a lot, sweety!!! I was so tired and wiped out, so I didn’t feel very good. But at least, I did it :)

    • Kathy_Bodyrock

       incredible scores as always, Maria!!! wow!!! :)

    • Anonymous

      Hi! I always wanted to try “Hot” yoga. Thanks for sharing!
      Also, how much weight did you use? Those scores are tough to beat! 

      • Mmghia

        Maria sets the standard!!

        • MariaBjørgJepsen

          Thank you so much, you always cheer me up so nicely :)

      • MariaBjørgJepsen

        Give it a try :) I get so proud when I finally push myself into something new. I might not stick to it, but it is fun trying right now. I used only 5 kilos, I was exhausted in my whole body and mind. After 3 days with hot yoga in a row, haha.

    • Mmghia

      Maria,
       You have dicovered Bikram Yoga, isnt it wonderful?!  I love what a great workout you get and I like that there is no perfect pose, always room for improvement!   It is fun to fine something new and challenging!! Regards Michelle

      • MariaBjørgJepsen

        Hey Mmghia :) 
        Thanks for your caring words. Yes, I tried it 3 days in a row now, and I really enjoyed it. My teacher from the last 2 days has been pretty attentive and correcting towards me, which I found a little embarrasing, haha. But, I guess we all have to start a place. I think she just wants me to do the poses perfectly, to get all the benefits of them. Are you doing it regularly? Is it normal to feel extremely tired and freezy a couple of hours after the training, as a beginner? I really felt that way the last 2 days. Love, Maria

    • Hanna

       A good old-fashioned bodyrocker comment! Some scores at long last! I wondered if people had actually stopped doing the workouts and were doing too much ogling instead…
      Thanks Maria! You rock!

      • MariaBjørgJepsen

        You too, Hanna!!! Thanks for your support. I also find it a little annoying that I actually have to SEARCH for some scores now, haha.

    • Maria

      You know, I only read the comments to look for your scores to compete against you (being another Maria myself, I feel that I should be putting in as much effort as you haha) .. I’ve done hot yoga before – I LOVE IT! Make sure you drink plenty of water! I’ve sweated in places I didn’t even knew could sweat in bikram yoga hahaha

      • MariaBjørgJepsen

        Hey Maria :) 
        Wow, you are a true beauty!!! Thanks a lot for your sweet comment, it really made my day even better. Are you still practising it?
        Much love, Maria

        • Maria

          Wow thank you! Same to you! :) 

          I don’t practice as frequently as I would like to but every now and then I take a class – I’ve never felt so refreshed after a “workout!” .. I can’t wait to try and match your scores tonight ;) .. Have a wonderful day!!

    • MariaBjørgJepsen

      I used only 5 kilos in all exercises, because of my muscle pain and tiredness, haha. It is all gone today, thankfully :) Those ab exercises were great, so tough!!! The scores for the planks are in sets of 1 up & 1 front touch.

  • Gerri Lee Schafer

    did this one this morning  http://bodyripped.net/bodyripped-wod-tabata-workout/

    hey Kyla, I did this 8 rounds 10/20 per exercise. Pretty intense that way.
    1/ HK 71-66-64-63-62-63-62-62.
    2/ bunny hop PU 8.5-9-8.25-8-7.5-8-7.5-7.
    3/ lunges left 15-15-16-16-15-15-15-15.
    4/ full burpee 6-5-5-5-5-5-4-4.
    5/ lunges right 16-15-15-15-15-16-15-15.

    followed with 5 rounds of.

    7 band assisted pull ups – 7 unassisted dip station dips – 10 dip
    station straight leg raises – 50 crunches – 4/side assisted pistols.

  • Ziba

    how did your hair grow this long this fast!?

  • get over it

    I thought people came here to work out NOT discuss what the person leading the workouts boob size is or length of hair…some of zuzana’s pixs were NOT very tasteful BUT that’s NOT why I was here, she led awesome workouts and so does LISA…you only hurt yourself by quiting bc lisa has decided to change herself- it’s REALLY NOT OUR BUSINESS…she was very gracious to share that journey with the community…so those of you quitting BR because of this or that…

    IT’S PETTY—- so either GO HARD OR GO HOME…jeez…im tired of reading all the whinny posts, SHOW SOME SCORES and shut the EF UP!

    Keep doing your thing lisa- you rock!

    • Backtomobay

      People are leaving because it isn’t all about working out anymore.  It’s about creating drama to get the fan base.  I think LM should have kept her “personal” journey on her facebook and kept BR about working out.  It isn’t all of us posting about it – they talk about it, which begs for opinions, either good or bad (the bad get removed)…..

    • Backtomobay

      People are leaving because it isn’t all about working out anymore.  It’s about creating drama to get the fan base.  I think LM should have kept her “personal” journey on her facebook and kept BR about working out.  It isn’t all of us posting about it – they talk about it, which begs for opinions, either good or bad (the bad get removed)…..

  • Anonymous

    Hi,everyone,I finished  it half an hour ago,I used 8kg. dumbells for the exercises :
    Prisoner Squat Jump & Elbow to Knee Touch-26 26 26 (this was challenging)
    10 Mountain Climbers, Clean & Press & Squat & Press – 4 4 4
    Squat & Front Raise –25 30 30
    Under Touch Toe + 2 Elbow 1/2 burpee Jumps-9 10 10

    Abs bonus:
    Bike Abs (L&R Alternate) & Touch & Lower-12
    Punch Abs-17
    Side leg lift & Forward leg touch – Left-12
    Side leg lift & Forward leg touch – Right-13 ( this was very hard,several times I lost balance and almost fell  :)+ BFE
    Thank you very much,Lisa-Marie.Despite everything I think that the decisions about you is completely yours.There is no doubt you are beautiful,you  just want to be more sexy,I suppose,but nobody has the right to judge you.Everyone is responsible for his own actions and has the right to be whoever he wants.Don’t worry and be happy with yourself  :)

  • Chris Lee

    done.

    last night’s playground w/o
    12/10/50
    sb around the world & squat 17-15-16
    reptile pushup to superman 15-14-12
    lo jack w/pullup 10-10-9
    wall walk w/top & bottom pushups 5-4-5

    bonus:
    4/10/50
    one arm elbow plank L
    aerodynamic plank R
    one arm elbow pnank R
    aerodynamic plank L

    today’s
    prisoner jack & elbow touch 34-31-30
    10 mtn climbers, clean/press, squat/press 5-5-5
    squat & front raise (12lb med ball) 23-23-23
    under toe touch & 2 elbows 9-11-10

    bonus:
    bike abs 10 (full sets)
    punch abs 15
    leg lift & toe touch R 11
    leg lift & toe touch L 11

    april abstravaganza! for me this week is abs slicer from vegancalisthen-x.com

    2 rounds
    mtn climber 30  sec
    dbl cruch 15
    mtn climber 30 sec
    dbl tap twist drunch R 15
    mtn climbers 30 sec
    dbl tap twist cruch L 15
    mtn climbers 30 sec
    bench tuck 15
    mtn climbers 30 sec
    flutter kicks 100
    mtn climbers 30 sec
    crunch hold 30 sec

    finished with pushups (58) and pullups (13) to failure

    it’s gonna be a great day!

  • http://www.makavelina.cz Nina_CZ

    Nobody is beating up anybody, it is just the fact that even though someone can be nice and sweet, you just can’t connect with them. It is not HER (Lisa’s) problem, it is my own problem, I am the one who is not able to establish any kind of “relationship” with new Bodyrock team, obviously other people do not have that problem, and that is fine for those, unfortunately I am not able to take this, because there simply WAS an essence in old BR.tv that is missing now, some of us just can’t go without that “something” anymore, nothing against nobody. Just wanted to say a proper goodbye to a community I spent 2 years in and I am gonna miss, nothing personal. Lisa is for sure a great girl (don’t know her that well to be completely sure) and I adore Freddy and respect all he did, does and will do for this community. I am not hating, you are.

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

      Hi Nina,

      I know where you are coming form and haven’t been here much lately myself.  I think lots of people will benefit from the workouts here and the community has been great to me.  I just have a hard time relating to some of what has been written here and done here in the last half year.  Not sure what I will do.

      I’ve said bye a few times now…but I find myself posting one more time… :-)

      –Chris

      • Anonymous

        and the cat came back the very next day, thought he was a goner! :)

  • Carrie

    This is the most sensible thing I’ve read in Bodyrock comments for ages!

  • Carrie

    This is the most sensible thing I’ve read in Bodyrock comments for ages!

  • Backtomobay

    If they don’t want us to care about their personal lives, then they shouldn’t share so much of it.  People get so invested in other people’s lives, those they don’t even know and then get offended when someone else doesn’t have the same opinion.  Yes, BR used to be all about fitness, health, mental and physical strength — now it’s about a business making money, getting the “ratings” and I miss the old BR when it was all about creating safe workouts with modifications and telling Brutus where to go.  Now it seems people are telling others “where to go” because some of us were trying, in vain, to preserve the old BR feel and format.     

  • Backtomobay

    If they don’t want us to care about their personal lives, then they shouldn’t share so much of it.  People get so invested in other people’s lives, those they don’t even know and then get offended when someone else doesn’t have the same opinion.  Yes, BR used to be all about fitness, health, mental and physical strength — now it’s about a business making money, getting the “ratings” and I miss the old BR when it was all about creating safe workouts with modifications and telling Brutus where to go.  Now it seems people are telling others “where to go” because some of us were trying, in vain, to preserve the old BR feel and format.     

  • Mmghia

    Very respectfully said!  I am not in agreement but your comments were well done.

  • Mmghia

    Very respectfully said!  I am not in agreement but your comments were well done.

    • md

      WOW.  You must be “out to lunch” – seriously.  Did you just get corrective eye wear because you clearly never saw Z in the older workouts here?!  Additionally, the “veteran” follower of this site who you put so much stock into has stated on her personal blog that she just simply “loves Z” and will stick by her no matter what.  Sooo, that person’s “departure” actually happened a long time ago – she clearly states this on her blog.  Z is her “hero”.  So the bigger picture shows that she is just simply coming here to complain, be negative and hurtful because she only has room for Z in her life.  No one else in the world can have cosmetic/aesthetic procedures AND post workout videos here because to her that means you are fake &/or misguided – unless you are Z of course.  Bottom line is – if you don’t like it here then don’t come – no one is forcing your hand to log on to this site.  Why waste your time and energy complaining and being negative here – don’t you have better things to do with your life.  BRTV will and can do as they please – and they are not obligated to take grief from anyone.  In my opinion – they put up with much more than I think most of us would.  So many people on here keep confusing being opinionated and being rude.  If I were to say to you, “I think your hair looks bad.”  From a humanitarian stand point – that would be rude of me to say.  Yet so many people here (from all across the globe) apparently think that this is simply an opinion and should be tolerated.  We are all human and we all know right from wrong.  We all know that this is a hurtful, rude thing to say.  How hard is it to be opinionated and respectful simultaneously and say, “I personally prefer your other hair style but whatever makes you happy is what matters.”  It’s about trying and wanting to get along – something they preach here frequently.  They are providing a free service – and you are free to “take it or leave it” and just really move on with your life.

      • Anonymous

        My comment and Nina’s was opinionated and respectful (I did not insult Lisa) and look what happened to them. Apparently, there is no room for independent thinking on this site because if you disagree in the most respectful way, you’re comment will still be removed. I guess I should say, “this site is awesome” so this comment has a chance at not getting deleted.

        • md

          You are either delusional or in your pre teens…  What are you trying to gain by coming back here to complain (again) after stating that you don’t like it here…  Get “out of your child”  ego state – think about it.

          • Anonymous

            I don’t think you know what “delusional” really means. Either that or you don’t know what “truth” means. I’m back because I’m kinda holding out hope that this place will go back to its previous state where people are allowed to form and state their own opinions. BR is a business and they are making money from this so this is their job. If I had a problem with service from any other business, I would complain. It didn’t used to be this way, but seeing as they are trying so hard to make this a business I’m going to treat it as such. Thank you for your reply and have a nice day :)

          • md

             there is no point

          • get over it

            it’s free child…why are you complaining when it’s FREE…post scores or go home. how’s that for an opinion!

          • Anonymous

            I am fine with your opinion. I respect it and believe everyone should be allowed to have one. After months of not posting on this site and sitting silently as it “changed” (trying not to use negative words), I decided to post a comment stating how I felt without being mean. And then it was removed. Of course that bothered me, seeing as I’ve spent a year with this community, sang countless praises towards this site. So if everyone can write how much they love this site or how hot they think Lisa looks then I can state how I feel about it. I’m tired of being polite and then dismissed so I’m speaking out. As for scores, I stated in the deleted post I only do old workouts now.

  • Tori Bradford

    Loved this workout!  Here are my scores:
    1.  13, 12, 14
    2.  4, 4, 4
    3.  19, 26, 27
    4.  7.5, 8.5, 7.5

    bonus
    1. 12
    2. 85
    3. 11 (these were so hard)
    4. 11

    Lisa you look great and look like you feel great.  That’s what is important isn’t it. How you feel inside and what kind of person you are…not really how you look.  But you do look great.  Thanks for the great workout.  I’m sweating. 

  • guest

    oh gosh i don’t even know why I read all these comments… so annoying and a waste of time.  whether they are positive or negative it doesn’t even matter anymore… no one talks about diet, or the workout, or their scores anymore… its getting boring.  So much for a fitness community…its like a damn soap opera on this website.

    • Mmghia

      TRUE TRUE TRUE!!! Love your comments!!

  • Anonymous

    I did not judge her for changing her look. I merely wondered if it was something she really wanted considering the drastic change in her life and the drastic change in her look. I am not saying you can’t get cosmetic surgery or anything else done. They are focusing on her breasts and other areas. I commented on what they are focusing on. Whether they or anyone else wants to admit it, this site and their facebook pages have been focusing on things other than fitness lately. Maybe this is only noticeable to people who have seen what it used to be like. But I’m not leaving because of her look. I am leaving for other reasons and one of those is the fact that my respectfully written comment got deleted and no one is allowed an opinion anymore.

  • Jill Hobbs

    Yay! Lisa is back!

    P.S I really liked you with short hair too.

  • Cindy

    I did it at home today.
    1 Prisoner squat jump/elbow to knee touch 38-40-42
    2 10 MT Climbers/clean press and squat and press 7-8-8
    3 Squat and front raise with 10 pounds KB 37-20-17
    4 Under touch toe and elbow 1/2 burpee 11-11-10 (So hard)
    AB Bonus
    1 10
    2 19
    3 L 10
    4 R 11
    Thank you all for this great workout!
    OH I forgot Lisa, you look amazing!

  • Chris Lee

    for an extra workout today i did 3 rounds of the following with the trx:

    chest press 12
    35 ft bear crawl fwd & bwd x2
    back row 12
    35 ft bear crawl fwd & bwd x2
    tricep extension 12
    35 ft bear crawl fwd & bwd x2
    bicep curl 12
    35 ft bear crawl fwd & bwd x2

    lots of fun, nice to do something a little different.

    chris

  • Anonymous

    Lisa asks for opinions and support all the time…

  • Anonymous

    Lisa asks for opinions and support all the time…

  • Jules

    Lisa, soooo nice to see you back doing w/o’s.  I also, liked the idea of the tutorial again.  With so many new subbies it’s important to have them I feel.  Just a thought :).  Hope you are taking it easy though, I know for myself I cldn’t of done anything this strenuous after only 3 weeks post op.:) Love you with extensions, very pretty.  <3

  • Lisa

    Awesome workout today! Welcome back, Lisa! It must have felt sooooo awesome to workout again! Here are my scores:

    1. Prisoner Squat Jump/Elbow to Knee: 28, 33, 33
    2. 10 Mountain Climbers/Clean and Press/Squat (20lb bag): 5, 5, 4.5
    3, Squat and Front Raise (holding 3lb dumbbells in each hand. Doesn’t seem like a lot, but after a while it burns!) : 25, 24, 23
    4. Under Touch Toe/2 Elbow 1/2 Burpee: 11, 10, 10

    Bonus Abs:
    1. Bike/Touch Toes: 11
    2. Punch Abs: 22
    3. Side Leg Lift/Front Touch: 11 (R)
    4. Side Leg Lift/Front Touch: 12 (L)

    Thanks again and welcome back, Lisa. You look great and really happy. :-)

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

    4/17/12  

    SCORES!
    Today I had 3 people workout with me, & we ended up doing the fit test.  Tomorrow I will use my equipment & do this workout at home.Fit testSquat Jumps 38me 33s 20j 25mpush ups 24me (full)  15s(knees)  17j(knees)  22m(knees)burpees (no pushup) 25me  20s  11j  13mhigh knees 126me 100s 90j 85mjump lunges 20me(all with jumps)  23s* 11j*  27m*  *mic of jumps and step back lungestuck jumps 20?me  15s  ?j  ?m  tricep dips  31me  18s  12j  33mstraight abs  18m  10s  28j(crunches)  11mMy scores were a little low because 10 sec wasn’t enough time to scribble all of their scores & mine….+ 4 min 10/2010 per leg:side plank leg raise ( same leg front kick to handThen we walked back to work (1/2mile each way).Thanks & goodnight.

  • Anonymous

    Where yre your trousers from Lisa? I love them!! :-)

  • http://www.makavelina.cz Nina_CZ

    emma, not to offend you, I just wanna say that by INVOLVING us into their personal lives (sharing surgeries, relationships, which is FINE!!!) they MUST expect some reactions from other people. They ASK for opinions, WHY else would they share so much personal stuff? You wouldn’t share your personal problems with anyone if you don’t want an opinion, right? Otherwise it’s pointless. It is a great thing that they share stuff, that is what I always loved about this site, that we all were somehow involved in their life, which made this community so unique, but people can never expect to please anyone, not everyone has the same opinions, that is why we have DISCUSSIONS, to discuss different statements and opinions, there is no discussion when you only keep the positive a** kissing comments… 

  • MariaBjørgJepsen

    Todays’s workouts:

    #13:
    1) Alt. 1-Leg Balance Burn: 27-25-27-25-27-25-25-24.
    2) Bunny Hop (over mat): 56-51-47-46-43-48-53-53 (HARD).
    3) Leg Raises: 14½-14½-15-15-15-15-15-15.
    4) Frog Jump, Burpee & Turn: 7-7-7-7-7-7-7-7½.

    Silent Sweat (bodyweight): 20×10/50:
    1) Elevated Back Leg Lunge, L: 54-54.
    2) Squat: 57-63.
    3) Elevated Back Leg Lunge, R: 56-61.
    4) Frog Squat: 45-44.
    5) Legs Elevated Push-up: 40-37.
    6) Squat: 62-62.
    7) Plank Jack Slider: 70-72.
    8) Frog Squat: 46-47.
    9) 1-Leg Lift & Diagonal Toe Touch Abs: 64-70.
    10) Squat: 63.

    100 Side V-Crunches & 50 Legs Elevated Butt Squeezes.

    Love, Maria

  • Annebelwind

    Still can not find Lisa’s scores anywhere.. Help me guys?!

    • Gerri Lee Schafer

       hahaha…silly rabbit…scores are for kids……how about looking for her reps?

  • Gerri Lee Schafer

    I did this one this morning…one of the best I’ve done in a while…go Kyla

    http://bodyripped.net/bodyripped-wod-backlash/

    • MariaBjørgJepsen

      Thanks for sharing, Gerri :) I gotta try it!!!!

    • Chris Lee

      i just checked it out.  looks fun!  i’ll do it this afternoon!

  • 1Ivana

    I like this…will do it tomorrow :)

  • Chris Lee

    borrowed some of lisa’s moves today and made one up:

    12/10/50
    2x walking pushup w/jump tuck 9-8-8
    sb plank jump, clean, lo jack, row 8-8-8
    roll back, leg lift, jump up 13-12-11
    wood chop 20-20-20

    abs bonus
    4/10/50
    one arm elbow plank hold L
    aero plank R
    one arm elbow plank hold R
    aero plank L

    only one round of abs slicer for abstravaganza! because i ran out of time.

    thanks!

    chris

    • Gerri Lee Schafer

      aero plank? side elbow plank, or just one arm elbow plank?

      • Chris Lee

        i got those ones from strong like susan.  the one arm plank is from her toned & tight w/o and the aero one is from her at home quickie.  the aero plank gives you a really great burn in the obliques and the other one is just plain hard!

  • Sarah Jane

    Great workout Lisa! Thanks :)

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

    Are you eating enough?  Drinking water?

  • Bodyrocker_Audra

    I warmed up with my skipping rope for 5 minutes with a light stretch and jumped right into this.  I used my 30lb barbell because my sandbag is leaking sand and I didn’t feel like antiquing myself, too messy lol.  Also used 2 8lb weights for the squat and front raise.  I’m pooped…  Oh my scores, more scores and less drama.  Let’s get back to bodyrocking!

    PrisonerJackElbowKneeTouch:  32/25/25
    10MC’s30lbC&P/S&P:  4/4/4
    Squat&FrontRaise:  23/20/19
    ToeTouchCombo:  8/8/7
    BikeAbToeTouch:  8
    CrunchPunchAbs:  16
    (L)PlankLeg&ToeTouch:  8 ouch!
    (R)PlankLeg&ToeTouch:  10 double ouch!!   

    Followed up with 20 minute interval skipping, thank you!

  • Car

    Hello to you all at bodyrock.i just have some suggestions if you don’t mind.
    1. put your reps for each exercise on the site-it used to challenge me to know how many reps the  host did
    2. could you put the list of exercises nearer the video, just so we see them easily when we are watching the video itself
    3. could the exercises be called simple fixed names?

    thanks for all your work. i hope my suggestions are no bother but rather a help. i love the site and appreciate.

  • http://www.facebook.com/people/Welbeloved-Akulas/100000592647853 Welbeloved Akulas

     This & the bonus vid will be my warm up! Woo! Nice vids!

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

    Lisa’s back and so am I!

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

    Lisa’s back and so am I!

  • ana

    good coffee talk! :) am eager to start bodyrocking for real and often finally!
    hope eveyrone’s having great weather, here in France is just too rainy!! bisous

  • md

     agreed :)

  • Anonymous

    this was a reply to the guest who said they get tired and a headache after they do these workouts!

    It does sound like maybe you are dehydrated,  do you sweat during the workout?  if not you may need more water.  being tired and having a headache is a common symptom of dehydration.  usually a sign of not eating enough – low blood sugar would be weakness, shakieness, and nausea.  getting your heartrate up too high, too fast, before you’re trained enough usually will make you feel dizzy, tired and possibly a headache afterward, lactic acid buildup from more work in your muscles usually will make you nauseaus, but goes away after a short time if you stop..   these workouts should have you working as hard as you can in each interval so as you near the end of the interval you are thinking beep already, but you should be able to recover during the 10 sec rest, beginners might need a little more say 15 sec.  by the time you get to the end of the workout you should be getting really tired and feeling like you aren’t going to make it.  when you are finished you should feel like you couldn’t have done anymore.  do your cooldown until you can breathe normally again and then do your stretching.  go have your shower ( a cool one even better)  then you should feel great.  at first you might not feel all this but as your body gets conditioned you will start feeling energized after your workouts.

    • MariaBjørgJepsen

      Tee, you are so sweet and thougtful for answering so many questions <3 We are LUCKY to have you here!!!
      Love, Maria

      • Anonymous

        :)

  • get over it

    ) Prisoner Squat Jump & Elbow to Knee Touch- 45/42/432) 10 Mountain Climbers, Clean & Press & Squat & Press –7/7/5
    3) Squat & Front Raise – Using 20 pd ball- 26/25/23
    4) Under Touch Toe + 2 Elbow 1/2 burpee Jumps- 40/40/40

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

    Hi Mo Stewart,

    The thing I wanted does really exist for me here anymore. I can make my own workouts up easily and do all the time.

    These are people I’m talking about so yes I take them seriously. Internet is only a new means to communicate no license to be selfish and uncaring.

    –Chris

  • Anonymous

    Hi peace! welcome! the videos are showing just part of the workout. like just one round of each exercise so we can see what it looks like. the workout breakdown is below the video. for this workout there are 4 exercises, you will do them in order, and repeat 3 times. this will take you 12 minutes. you need an interval timer, you can order one from the link on the page – called gymboss, or you can look online for one for your phone. or you can do what I did before I got my gymboss which was to watch my living room clocks second hand. If you have a timer you will set it for 12 rounds of 2 intervals. the first interval is 10 sec, the second interval is 50 sec. so each round will equal one minute. in that 1st minute you rested 10 seconds then you did the first exercise for the 50 sec, then you will rest 10 sec then do the second exercise for 50 seconds, etc until you have followed that pattern and done the 4 exercises 3 times each. the point of these short workouts are to work as hard as you can, while keeping the proper form. the exercises must feel intense for you, if you need to modify the exercise so you can do it, then do so. If there is no new workout posted you can just go back and pick a workout from the past. the schedule is usually work out 5 days per week and then take 2 active rest days, but this is flexible, if you need more rest days to start then do that, if you don’t need that many then don’t. just listen to your body. If you look under the workouts tab there should be another tab that says warm up & cooldown. you should follow them or make up your own but it is important to warm up before your workout and then cooldown and stretch afterwards! have fun! any other questions feel free to ask!

  • Mary Lou

    1.) 28, 27, 27
    2.) 4, 3, 3
    3.) 19, 19, 18
    4.) 5.5, 6, 6
    abs:
    1.) 7 sets
    2.) 13
    3.) 12
    4.) 12
     

  • MariaBjørgJepsen

    Awesome effort, my dear. You ROCK! :)

  • MariaBjørgJepsen

    Hey sweety!
    To be honest, I don’t feel like going back to the Bikram Yoga Studio. I am very happy and proud I tried it, but it just doesn’t seem like the right training for me. I think that I, maybe like you, might find the yoga a little too slow and time consuming. I think I prefer speed, hard breathing and a wider spectre of exercises . After 2nd & 3rd day in a row with hot yoga I felt SOOOO  tired and freezy. I only thought of sleeping for the rest of the day and wrapped myself into a lot more clothes than normally. Since I started Bodyrocking I almost never, never freeze!!! My friends don’t call me “The Viking” for nothing, haha. I sweat the whole time. So, I really didn’t like that side effect it had on my body. I have no idea if it’s normal in the beginning? I made my desicion, and I chose to not go back and try again. I guess Yoga can’t be perfect for all of us :) But I can definetely use some of the poses in my post-workout-stretching routines! I hope this answered a little to your question, my dear.
    Love, Maria 

    • Vivi

      Totaly agree with you. I never tried Yoga because it’s SLOW…It could be great to know some exercises to help us sometimes to be more relax, but I couldn’t go for a lesson.

      I noticed this Kyla’s workout you did, too funny to chose the same ;D I like her workout too, and I see her video for the gym(like I go each day at lunch time) with curls and tried some exercises and so….I need a real rest day yesterday my shoulders were so sore !!!OUCH ! But you know I had this feeling that to be sore is so great! because you know that is because your muscles worked so well ;)
      It’s friday what’ s your plan for this weekend ? Always with your “cute boy” ?

      Much love <3

  • MariaBjørgJepsen

    Always :) You should be proud, nice effort!!!

  • Lindsey Linae Kinard

    i loved this workout so so so much!!! I kicked this workouts ass i feel like! and burned almost 200 cal in less then 20 min!!!
    1prisoner 26,26,24
    210mount 5 1/2,5,5
    3squat 26,24,20
    4undertoe 7,10,10
    abs 36,16,13,14
    i will be doing this tomorrow too!
     

  • Lvette #1

    1. 24-18-16
    2. 5-4-5 (12lb Ugi)
    3. 20-18-20 (12lb Ugi)
    4. 8-8-7

    AB Bonus
    1. 11
    2. 16
    3. 10
    4. 8

  • Anonymous

    Ha ha, I skip it too! and I’m always recommending it to newbies! lol bad girl! I don’t really warm up either. So bad! (I get bored!)
    Recently started warming up with climbing my stairs holding a medicine ball.

    Jeez, I’m almost 48 years old, should know better!:)

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

    Yay!  I did this just now–great and fun workout.  It took me a while to get the coordination for the first exercise, lol, but it was really fun.  35lb sandbag.  Used my 10lb ugly ball for the squat and raise.

    jack and elbow touch: 28-25-25
    10 mc’s, clean and press, squat and press: 4-4-4
    squat and front raise: 26-25-25
    toe touch and elbow jumps: 8-7.5-9

    Then I did ZWOW #12, 3.5 rounds. 

    Then abs: 
    bicycle L-R and toe touch (each combo = 1 rep): 9
    punch abs: 17
    side lift and double touch L: 11
    side lift and double touch R: 11

    Good luck at the auditions today!  I wouldn’t want to be a host–I’m a follower, not a leader–but if I lived in the area I would probably go just to say hi and tell you guys in person how much I love you and all that you do! 

  • Hautepuissance

    Hi
    I am a man
    I want to ask you
    why there is a big difference between 6 pack abs exercises for men and for women ?

  • Anonymous

    I’m sorry xpeacelovecali! I just saw this reply! almost all workouts are 12 min interval training. what this means is you set your timer for 12 rounds of two intervals 10 sec (this is your rest time, and time for writing your score) and 50 seconds (this is the work time, when you do the exercise) the reason it is 12 rounds is because 10 seconds and 50 seconds equal 1 minute. you are going to start your timer and first interval is a rest, then when it beeps again, you will start the first exercise. for this workout it was prisoner squat and elbow knee touch. so for the 50 seconds you will do that, when your timer beeps again, you will rest, write your score and get ready for the next exercise. when timer beeps again you would do the 10 mountain climber combo exercise over and over until the 50 seconds is up, rest 10 seconds write how many times you did that combo, then during the next 50 seconds you do squats and front raise, then rest, then under touch toe combo for the next 50 seconds, 10 seconds rest then you are back to the first exercise again prisoner squat jump. so you would just continue doing exercises in order until you have done all 4 exercises each three times. but really there is no really wrong way, because the way you described it would work as well! in fact that was how some of the workouts were set up in the past! hope you understand! and hope you see this post!

  • Anonymous

    hey!

    I did this one today after finishing my fit test.  that made it extra hard! lol  I changed it up a bit as I can’t do the combo’s, don’t get enough reps in & then don’t feel  I worked hard enough, so I split them up.  had 17lbs in my “sandbag” (homemade) and used a 10lb medicine ball for the ugi squat. my mountain climbers are really stretched out, and I’m doing them slower. (oh, and workout ended up 2 rounds)

    jump jack/ knee to elbow – 27, 20
    mountain climber – 30, 30
    clean & press – 11.5, 13
    squat & press – 10, 11
    ugi squat & lift – 17, 15
    plank thingy – 7.5, 8.5

    good workout!  followed it with 5 rounds 1 minute each of the flow!

  • Anonymous

    Best part of Monday’s is getting back to bodyrocking for the week :)

    I’m having to be a little bit careful cause last week I strained both my hip and knee a little bit and I don’t want to cause any permanent damage!!

    Today I started with a 15 minute cardio and light body weight circuit

    My scores for this workout were:

    1) Prisoner Squat Jump & Elbow to Knee Touch 27, 26, 26 (counted every time I did an elbow to knee touch)
    2)10 Mountain Climbers 101, 96, 100 (split these two up just cause I wanted to)
    3) Clean & Press & Squat & Press (with 20lbs) 9, 9, 10 (sets)
    4) Squat & Front Raise (with equalizer) 16, 18, 16
    5) Under Touch Toe + 2 Elbow 1/2 Burpee Jumps 11, 12, 13

    1) Bike Abs (L&R Alternate) & Touch & Lower 12
    2) Punch abs 13
    3) Side Leg Lift & Forward Leg Touch – Left 10
    4) Side Leg Lift & Forward Leg Touch – Right 10

    And a nice stretch afterwards :)Thanks Lisa as always !