Apr 19 2012

The BodyRock Top 10 Killer Ab Workous

Hi BodyRockers,

For those of you that don’t know, we are in Toronto today, Friday & Saturday holding auditions for the next BodyRock.Tv host! If you are interested in auditioning you can find us here:

The Westin Hotel
1 Harbour Square, Dockside Room #1, Toronto, Ontario M5J 1A6

We will be here from 8am till 5pm, Thursday (Today), Friday & Saturday.

Now time to get those Abs of steel !!!

Here are the Top 10 Ab bonus workouts that will get you’re Abs beach ready & tighten and tone that core. Add these to your daily 12 Min Workout or just bust out a few for an Extra Bonus on top of your daily routine to get in the best shape of your life !!

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

If you didn’t already know we are giving away BodyRock Equipment EVERYDAY !! – So now there are No Excuses not to get involved & join the Home Workout Generation :) ). We are giving away a Gymboss Everyday – just click Here. Win a BodyRock Equalizer – Just Click Here. Want to Win an iPad3? – Well you can take part for FREE Here.

Today’s Diet Challenge:

Diet Challenge’s 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

comments


Around The Web
  • ranska

    thanks a lot for all what you do and for who you are.
    It give me a a lot of motivation.

  • http://www.gelpharmaonline.com/capsulas-liquidas-de-alcachofa.html Alcachofa

    For perfect health, exercise is best .

  • http://www.heartratewatchcompany.com/Polar-RS400-Heart-Rate-Monitor-Watch-p/polarrs400.htm polar rs400

     I am a cyclist and fitness freak and I like your BodyRock top 10 killer ab workouts.Thanks for sharing.

  • Gerri Lee Schafer
  • Sabrina

    Hello from me!! I’ve started your workouts since 2 weeks, I feel so happy after workout and I wanna say thank u to all you guys who do this for people in deed :)  Nice new boobs and hair, Lisa!!

  • Gerri Lee Schafer

    all things in time Jen, just keep at it

  • http://BodyRock.Tv/ Lvette_1

    I did  #14 and

    Killer curves Abs
    1. 19 (2) 13 (3)22

  • Cindy

    My Sunday workout are based on a Celibrity workout , AB workout and finally Incline treadmill sprints.
    Cameron Diaz’s leg workout
    1 Single leg deadlift with 10 pounds Med Ball 15-15-15
    2 Single leg Dealift with 10 pounds Med ball R 15-15-15
    3 Side Curtsey lunge with ball (alternate) 30-30-30
    4 Plie with calf rise and ball 20-20-20
    4 Side lunge clam raises by Bret Contreras 15-15-10 (felt the burn)
    AB Bonus Mash Up 3 rounds of 50/10
    1 Side oblique lift L 35
    2 Chuck and tuck with ball 24
    3 Side oblique lift 27
    4 One leg lift, centre, one leg lift with ball 9
    I followed this with 7 incline treadmill sprints (speed of 7.4 and inclination of 8.0)
    I ended with 2 rounds of 10 rep. of Knee raises on dip station.
    Feeling so great now!

  • Vivi

    Just finished Z’14 in 9.12min with 10kg. Short workout but enough to sweat !!!

    • Vivi

      I did another one “Body rocks” which I didn’t do this week. And for the Bonus Abs I did it in 12 rounds instead of 4 to be most challenging. But what I won ??…..I burned my coccyx!!! I noticed it when I took my shower ! Aïe !!

      Good sweat this morning !

  • Vivi

    Just finished Z’14 in 9.12min with 10kg. Short workout but enough to sweat !!!

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

    A super easy breakfast: yogurt with oats, pears, & walnuts.  That’s what I ate before the 1000rep workout today.  It was yummy!
    http://moveeatlivewell.blogspot.com/2012/04/yogurt-with-pears-oats-walnuts-easy.html 

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

    Today i did Sexy hot cool workout. only changed the first part.

    part #1: 6 min coutdown:
    - capoeira crab (from an exercise challenge) 37 reps

    part# 2: 8 rounds 50/10
    1. Elevated push up + 2 knee tucks 11 + 2 knee tucks / 11 reps
    2. Step up right: 39-38
    3. Step up left: 37-34
    4. Reverse knee tucks: 32-33

    part #3: 6 rounds:
    - 10 jump lunges
    - 20 m.climbers
    time: 3:20 min. 

    + leg bonus: 4 rounds of:
    1. Wall sit (with 6 kg on legs) – 2 min
    2. Seated scissors – 50 reps 
    time: 14:21 min. 
    :D  

  • Cindy

    I did #14 and I followed by Best Ripped Ab Workout. I ended with a few pull ups, dip with knee raises.
    Happy Saturday for all Bodyrockers!

  • Gerri Lee Schafer

    Give Me A Reason……why this is really hard after an evening out, a big dinner and a couple bottles of wine

    1/ JL 66
    2/ leg raise 29
    3/ JL 69
    4/ SPU/leg lift 13.5
    5/ JL 67
    6/ reverse PU instead of chin ups 25…..gravity was too strong on this one..lol
    7/ JL 65
    8/ bicycle 60 ….I had time for more, just no will to do any more today
    9/ JL 60
    10/ dead lift left 27
    11/ JL 59
    12/ dead lift right 27

    finished with 50 crunches – 50 mason twist 5 lb – 20 plank reptiles – 25 to floor knee hugs – 20 side leg drops

    • MariaBjørgJepsen

      Haha, I think I know that “feeling”, my dear :) Be proud you even did a workout on the day after!!!

      • Vivi

        I know too much this feeling too ! ;D
        But didn’t you be more proud at the end ?? In this case Brutus is not far !! lol

      • Gerri Lee Schafer

        hahaha, was still a bit dizzy, so I found the one leg deadlifts hard to balance in..lol

  • Anonymous

    after work this evening I did “best ripped abs workout” http://www.bodyrock.tv/2010/07/02/best-ripped-abs-workout/.  my abs are starting to get a little sore!  not sure whether from the 3 workouts today or if it’s finally from last nights 31 rounds of abs. :)

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

    Today I did Kyla’s 250 Rep workout, which was fantastic, in 9:49.  I then did Z 14 and then closed out with the ab challenge from the 1000 Rep workout!  I did not do it then because after the 1000 Rep workout I was TOAST.  

    Here are my scores for the ab workout (“Killer Curves” video, number 1 on this page):

    side reach L: 19
    side reach R: 17
    plank arm/leg out: 26

    And I didn’t cheat!!! LOL I even managed to write my scores down while still in the plank. :)

    Hey, a small suggestion–it’s not a big deal, but I get really confused when the name of the video is different from the name of the workout.  I go by what you name the workout as a whole, not by the video name.  It makes it a little difficult to keep track.  

    So take that suggestion or leave it–like I said, it’s not a huge deal by any means. :)

    Here’s to the weekend!!!!!!!  It’s looking like it’s going to be nice and warm and summery here in NorCal!

  • Anonymous

    Hi,guys,here is my score:
    side plank over/under left – 29
    side plank over/under right-27
    plank opposite hand/foot – 40
    bicycle/v-ab – 33
    punch abs – 23
    side plank leg lift/touch front Left-12
    side plank leg lift/touch front Right – 13
    v-abs off chair – 29
    ugi jump thing – 8
    sandbag sit up/press – 14
    sandbag situp/corner shoulder touch – 4
    v-ab/superman – 4
    core split – 24
    plank touch hands out – 43
    plank touch feet out – 46
    plank opp. hand/foot – 44
    bicycle -36
    swiss ball leg lift – 17
    sandbag sit up – 14
    bicycle arms high – 36
    bicycle legs – 58
    swing back & knee raise/core split -33
    ugi alt toe touch/star split – 7
    knee raise/core split – 32
    sleeping crab/opposite hand/foot – 33
    ugi sit up/press/mason twist – 8
    ugi middle/side/side – 7
    v-abs on chair – 36
    side plank touch foot front/back Left-36
    touch toes side/ side – 37
    side plank touch foot front/back Right-33
    + BFE
    Thank you very much guys!
    Good night to everyone :)

  • Bodyrocker_Audra

    I have to agree with Jennifer Parker.  We need a top 10 Lower body Killer workout list.  Something we can easily find like this one so that I can do it once a week.

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

      I vote for silent killer to be on the list….

      • Bodyrocker_Audra

        Me too!

    • Gerri Lee Schafer

       Let’s not forget Give Me A Reason!!!!!!!!!!!!

      • Bodyrocker_Audra

        Good one Gerri Lee!

  • http://www.facebook.com/people/Jennifer-Parker/506344676 Jennifer Parker

    I LOVE THIS!!!  You guys need to do the same thing but one with all butt workouts and one with all leg workouts.  That would rock!

  • Gerri Lee Schafer

    Morning,  did this one yesterday  http://bodyripped.net/rippin-it-up-for-italia/

    and today I did 10 rounds of the following to get 20 minutes of skipping, 50 pull ups, 100 leg raises and 100 push ups

    4×10/20 HKS
    5 band assisted pull ups
    10 dip station straight leg raises
    10 military push ups

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

      Hey Gerri–thanks for recommending the Kyla workouts.  I did the 250 rep one to start me off, and I really enjoyed it!  I think it’s really great to have a few sources to pull from for workouts.  It’s also always nice to have a source of bodyweight exercises.  Sometimes I prefer them, but also sometimes I go off-site to workout and prefer to bring nothing with me. 

      • Gerri Lee Schafer

         I’ve done 4 of her work outs this past week.  She is putting together some real nice stuff.  I like to have a few choices too. 

  • 1Ivana

    MY BODY ROCKS WORKOUT…scores

    1. jack and elbow                     32 29 28
    2.m.climb, clean press etc        3,5 3 3
    3.squat front raise ugi                18 17 15
    4.under toe  touch etc.               7 6 6,5

    I am trying some new soy protein, and I don’t like the taste but it was the same with whey at first…I am hoping to get used to it soon..

    kisses to you all

  • Anonymous

     oooeeey!  that was tuff!  did all those abs, all in a row!  used my dip station/ a high chair/swiss ball & a 6lb medicine ball for all weighted exercises!
     
    Lside plank over/under – 15
    Rside plank over/under – 15
    plank opposite hand/foot – 23
    bicycle/v-ab – 7
    punch abs – 12
    side plank leg lift/touch front L – 5
    side plank leg lift/touch front R – 7
    v-abs off chair – 15
    ugi jump thing (got all muddled here!) – 5
    sandbag situp/press – 9
    sandbag situp/corner shoulder touch – 9
    v-ab/superman – 7
    core split – 15
    plank touch hands out – 18
    plank touch feet out – 19
    plank opp. hand/foot – 20
    bicycle -25
    on ball/ leg lift (took a bit to coordinate) – 8
    sandbag situp/press – 10
    bicycle arms high – 22
    mason twist/bicycle legs – 20
    swing back & knee raise/core split – 12
    ugi alt toe touch/star split – 7
    knee raise/core split – 8
    sleeping crab/opposite hand/foot – 8
    ugi sit up/press/mason twist – 8
    ugi middle/side/side – 11
    v-abs on chair – 18
    side plank touch foot front/back L – 11
    touch toes side/ side – 12
    side plank touch foot front/back R – 12
     
    ha ha! never again!

  • Anonymous

     oooeeey!  that was tuff!  did all those abs, all in a row!  used my dip station/ a high chair/swiss ball & a 6lb medicine ball for all weighted exercises!
     
    Lside plank over/under – 15
    Rside plank over/under – 15
    plank opposite hand/foot – 23
    bicycle/v-ab – 7
    punch abs – 12
    side plank leg lift/touch front L – 5
    side plank leg lift/touch front R – 7
    v-abs off chair – 15
    ugi jump thing (got all muddled here!) – 5
    sandbag situp/press – 9
    sandbag situp/corner shoulder touch – 9
    v-ab/superman – 7
    core split – 15
    plank touch hands out – 18
    plank touch feet out – 19
    plank opp. hand/foot – 20
    bicycle -25
    on ball/ leg lift (took a bit to coordinate) – 8
    sandbag situp/press – 10
    bicycle arms high – 22
    mason twist/bicycle legs – 20
    swing back & knee raise/core split – 12
    ugi alt toe touch/star split – 7
    knee raise/core split – 8
    sleeping crab/opposite hand/foot – 8
    ugi sit up/press/mason twist – 8
    ugi middle/side/side – 11
    v-abs on chair – 18
    side plank touch foot front/back L – 11
    touch toes side/ side – 12
    side plank touch foot front/back R – 12
     
    ha ha! never again!

    • Bodyrocker_Audra

      LOL like a kid in a candy shop!  Couldn’t stop yourself to grabbing a piece of everything haha!  Gives a whole new meaning to tummy ache lol.  Your abs will be aching tomorrow haha!  Awesome job Tee! 

  • Anonymous

    Cool!  31 minutes of abs, who wouldn’t love that! lol

  • http://www.facebook.com/profile.php?id=506955769 Jaimy Galindez

    Being a host for body rocker would be amazing! not only to contribute to that good this is doing to the community but it’ll be good for myself too! hhaah, its too bad I’m not fit/toned enough to audition! Good luck!!!

  • Line_thomsen

    I Think Its Great! But i dont have a timer, so om am wondering for how long you set the timer for for Every move you do??? You know, from you start to the end – how Manu minutes? And from start of one move to the switch to the next??

    • Poly

      I did not have a timer either, but i downloaded an application on my mobile Androit..
      U could try that!!!

  • fJi

    what if you guys come here in Greece to give some of us the chance to have a job since theres no future in this country for anybody?? Id love to work for you guys!!!

    • Poly

      A desperated Greek hardrocker!!! hahahah!!!! Trele!!!

  • ZoeRocker

    I would give it a couple months. I lost 20 lbs in about 2-3 months and I was already in what I thought was “good shape” If you have extra fat to lose, it’ll come off really fast! Welcome to BodyRock baby!!!

  • ZoeRocker

    “On The Floor” abs challenge with Zuzana is super brutal too!! I wish I could be there to audition for you guys!! I would love to be a host but I used up all my holidays from work and I can’t afford to fly all the way there from Vancouver:( Maybe you guys can come here in the summer and hang out and do another casting and some “road trip” workouts!! 

    • Anonymous

      Hi ZoeRocker!  “on the floor” abs challenge is one of my favourites!

      You really need to sign up to DisQus, I keep trying to “follow” you but can’t!  I like to follow fellow canadians!  Kootenay girl myself!

      • ZoeRocker

        Oh really? I am not on any online social networks except for bodyrock haha!! I don’t even know how to sign up! It’s funny, there’s a few select people on here that I like to read comments from and you are totally one of them:)

        • Anonymous

          hey ZoeRocker

          this is the only social network site I am on as well!  to sign up with Disqus you just click on the Disqus tab right above the comment box, and then I think sign up or join, and put your info in.  I think you only have to put a name and e-mail, which is what you are putting in as a guest anyway.  or you can do it when you comment, one of the choices is to comment as guest, Disqus, etc, you just click on disqus and do the same – sign up.  then later you can log in when you come to the site – same box and you can look at your dashboard and see comments of yourself and people you “follow”   to follow someone you click on their avatar and it brings up their activity and off to the right is an icon that says follow, and when you click on it their comments show up in your dashboard. cool!  and then you can like their comment, or reply right in your dashboard and you don’t have to search for their comments.  you can then see wherever they comment, on any workout or even on other sites that use disqus.  I have found lots of interesting sites because of seeing where people comment!

          plus an added advantage is you can edit your own comments!

          • ZoeRocker

            Wow thanks! That is helpful. I have found cool websites too by clicking on people’s profiles here. I will sign up for sure!

            • ZoeRocker

              I tried to create an account but it said the user name already exists so I thought I might have signed up before but then when I clicked on “re-set password” it said it sent me an email to do it but I didn’t get the email so i guess someone has the name ZoeRocker on Disqus. I don’t want to change my name on BR so I might just continue my scrolling to find my favourite commenters. If I decide to change my name then I’ll sign up and let you know. Thanks for helping me out! I am really challenged when it comes to all this internet stuff…hehe…

              • Bodyrocker_Audra

                Try “Bodyrocker_Zoe” or “ZoeBodyrocker” for usernames. Before someone else reads this hurry!

      • Chris Lee

        go canada go!

        • Gerri Lee Schafer

           we ROCK

      • Chris Lee

        go canada go!