Apr 24 2012

Girl Crush Workout & Ab BONUS & Tutorial

Hi BodyRockers,

I want you to take a minute today and think of just two things you are thankful for and remind yourself that life is full of these amazing gifts that are totally free but can be so easily be forgotten unless you choose to take the time to appreciate them and look for them as you travel through your day. Think of a friends smile or the look of love on the face of someone close. Think of a warm breeze or the feel of the sun on your face. The plain simple truth is that it is just awesome to be here and we all have something to be thankful for.

It’s very easy to get lost in the day to day running of life without appreciating all the things we have been blessed with. We are blessed here with an awesome community full of kindness & support & we wanted to take this opportunity to thank you once again for the love that you have shown us and each other. We appreciate it everyday :) and it makes this little site a pretty special place to hang out together.

There will be a NEW 30 Day Challenge Starting very soon – Watch this Space & Like the Facebook so you can get involved.

Today we are bringing you The Girl Crush BodyRock Workout + Ab Bonus +  Tutorial. It’s an awesome 12 Minute Full Body Workout and we have you covered 100% with variations for beginners and those of you that don’t have the equipment. We still have time to get in great shape before Summer – start today with this 12 Minutes – you can do it!

Ugi  has FREE Shipping on any Ugi Balls ordered on the 24rd or the 25th of April 2012. To take advantage of this significant savings just Click Here

BodyRock Girl Crush Workout Video:

Set your interval timer to 10 Seconds rest & 50 Seconds work. Complete the Following Circuit 3 time through.

1) Plank & Leg Jumps – Using the Ugi ball

2) 10 High Knees & 10 Forward Kicks

3) Woodchop, Roll & Jump – Using the Ugi ball

4) Push Up, Burpee, Forward & Backward Jumps – Using the Ugi ball

Girl Crush Abs Bonus Video:

Set your interval timer to 10 Seconds rest & 50 Seconds work. Complete the Following exercises once.

1) Downward Dog Plank – Using the Ugi ball

2) Lying Oblique Twists – Using the Ugi ball

3) Bent Knee Ugi Switch – Using the Ugi ball

Girl Crush Workout Tutorial Video:


Today’s Diet Challenge:

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

Friend Your Trainers on Facebook:

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 along 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
  • http://www.facebook.com/profile.php?id=733708859 Karly Kline

    Thanks for the tutorial….I still don’t have the equipment so these really help me think of other ways to get my workout in without equipment :)  

  • Anonymous

    Is anybody out there?

    lol Maria wherefor art thou, Maria? we are missing you!

  • Anonymous

    hey guys!

    I did this one today but changed it around, as I put the abs in between each exercise and then did 4 rounds for 28 min plus 10 min skipping afterwards. I used my 8lb medicine ball and my 10lb medicine ball.

    I did the woodchop and get up by using the ball for the woodchop and then put it down for the get up as I need to put my hands down to assist.

    plank jax – 31, 20, 20, 22
    ugi down dog sliding plank (used a towel) – 11, 9, 7, 7 quit before the beep each time! still too hard!
    10 high knees/10 forward kicks – 3, 3.5, 4.5, 4
    ugi twisting situps – 12, 13, 12, 13 (8lb med ball)
    ugi burpee backward/ forward jump – 5, 5, 5, 5 (10lb med ball)
    ugi ball pass – 7, 6, 6, 7 (counted when ball touched floor) (8lb med ball)
    ugi woodchop/get up and roll – 7, 6, 7, 7 (8lb med ball)

    good sweat!  thanks!

  • Melanie

    Thank you guys so much for this site. I started body rocking in Jan I have lost a total of 25 pounds and 5 percent body fat. I really do attribute my success to the support that Lisa and Freddy give. Thank you so much for offering this but most of all thank you for being real people. Fitness and Nutrition have been a struggle my whole life but with this site and a new found sense of determination and dedication I have really changed my life. Thank you guys so much and take care :)  

  • Melanie

    melanie 

  • Mercy25

    Thank you for the tutorial video – am already a fan and am quickly beoming an addict :)

  • Liefebees

    Did this workout today. Obviously I love all your workouts, but this one was just amazing! Maybe I was just feeling really up to a beating, or the exercises and flow suited me, but I reduced myself to a puddle of sweat. Topped it off with the butt and back bonus from ‘breaking a sweat’ with all those lovely burning squeezes and then my love almost had to drag me up to do my stretching. 

    I’m moving tomorrow, so it will be hard to squeeze in the time to workout, and I won’t have an interval timer available (no internet and I use a website for that) but I will give 100% to keep the bodyrock spirit flowing with some nice repbased workouts inbetween painting and laying down the floor. By the end of this week I will be a jello I’m sure. 

  • I_rini22

    hi!! I m from Greece! I’m 29y and i weight 58kgs. 8 or 9 years ago i weighted 82kgs and i managed with diet only to lose those kilos. I used to go to the gym since i was 10 years old but i stopped 2 years before i gained the kilos. so as you can imgine i have a normal body but my ass is like a gelo! you think your’s workouts will do something for my gelo-butt? ps. i forgot to add that the last 1-2 years i go to the curves gym-if you know- i have some results but not those that i wish for! please help me! thanks :)

  • BodyRocker_Bonnie

    I am happy to be back – I was sick for most of April with bronchitis.  It seems I have been down more than up this late winter/early spring but I’m back on track.  This was my first workout in about two weeks and it actually felt pretty darn good :)

    Ugi Plank Jacks:  51, 50, 49
    10 HKs + 10 Fwd Kicks:  4.5, 4, 4
    Ugi PU&Jump + Fwd&Bkwd Jump:  5.5, 5.5, 5.5
    Ugi Woodchop, Rollback & Jump:  7, 6, 7

    Abs: (1 round with 8lb Ugi)
    Downward dog pike plank rolls – 17
    Lying Oblique Twists – 16
    Bent knee ball pass – 14

    Afterburn:
    3 Rounds of:  50 HKs + 10 PUs + 20 Knee Raises
    3 Rounds of:  3 WomanMakers (w/8lb weights) + 10 weighted sit ups with 10lb Ugi

    Thanks Everyone :)

    • Gerri Lee Schafer

       Hey Bonnie, I was going to check in on you this weekend…starting to get worried. 
      Glad you are back, ease into it though, don’t want a relapse….

      • BodyRocker_Bonnie

        Gerri Lee, thank you….it is really good to be back :)

    • Chris Lee

      funny, i was just thinking about you, too.  glad you’re back!

      • BodyRocker_Bonnie

        Chris, thanks :) I was starting to get lonely in my little corner of the universe here, being out of touch with you guys. Being sick I wasn’t working out, and not only my strength but confidence too was starting to atrophy. You guys are important for helping to keep both going strong :)

    • Anonymous

      I was just going to ask gerri if she had heard from you! glad to hear you are better!

      • BodyRocker_Bonnie

        Hey Tee, thank you :) While I was sick I would check the BR pages once in awhile, and there you were, going strong 100% all of the time. You really amaze me, you are like a powerhouse of enthusiastic energy. Its good to be back and tap into you again, just like an electrical outlet (zap, zap, BR energy…)!

        • Anonymous

          aw, you’re so sweet, thanks!

  • Bodyrocker_Audra

    Thank you Lisa! Your response is more appreciated than you know!

  • Anonymous

    thanks for reading us Lisa!

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

    I just did this!  It was great! I was really sweating and panting at the end.  I used my 10lb “ugly” ball, and for the abs, instead of using it for teh downward dogs I used my balance ball (because the ugly ball doesn’t really roll–it’s made of blankets, weights and duct tape, LOL).

    plank jacks on ball: 50-41-36
    10hk & 10 fwd kicks: 79-75-73
    wood chop and turkish roll: 7-7-7
    burpee (w/pu), fwd/bwd jump: 6+pu-6+pu-6

    I then did Z #6, then the abs: 
    dwd dog on ball: 16
    lying oblique twists: 13 
    ugi switch: 12

  • Vivi

    I did thisone today but in 21 rounds (I put abs bonus in)
    So my score is :
    1/ ugi plank and  jack : 74.74.78 (out & in = 1 rep)
    2/ 10 HK & 10 Fnt kicks : 7.8.8
    3/ Burpee + jump fw Bw with dumbbell 10kg : 10,5.10.10
    4/ Woodchop, Roll & jump with 10kg
    5/ Walking plank and 1 PU : 17.18.18  (Modification because no Ball)
    6/ Lying oblique twist 6kg : 24.24.24
    7/ Bent knee Ugi switch 5kg : 19.20.22

    I don’t know for you but the first exercise with all these jacks killed my legs for the HK&front kicks !

    Great one !! I’m sweating and I love that !!! <3

    Nice day everybody

    • Vivi

      For 7/ I count each switch of course it’s not a set ;)

  • Cindy

    I did this Amazing Workout at home today.
    1 Plank jack with Medicine ball 58-60-50
    2 10HK/10FK 7-7-6
    3 Burpee push and jump with 10 pound Med ball 8-7-8
    4 Woodchop roll/jump with 10 pound med ball 8-7-7
    Ab Bonus
    1 Med ball pike only 7 with ball and 5 walkout with push ups
    2 Oblique twist 18
    3 Med ball switch 13
    I love the feeling after I finish my workouts
    Thanks!

  • Cindy

    I did this Amazing Workout at home today.
    1 Plank jack with Medicine ball 58-60-50
    2 10HK/10FK 7-7-6
    3 Burpee push and jump with 10 pound Med ball 8-7-8
    4 Woodchop roll/jump with 10 pound med ball 8-7-7
    Ab Bonus
    1 Med ball pike only 7 with ball and 5 walkout with push ups
    2 Oblique twist 18
    3 Med ball switch 13
    I love the feeling after I finish my workouts
    Thanks!

  • Anonymous

    :)

  • Anonymous

    Hi guys!

    today I did an old workout that I can’t even find anymore here.  It was called Torture abs and obliques.  when I first did it ages ago I had to change some of the ab moves because she was using a club bell, so I’m not sure if the moves I did were original or not.  It was a time challenge and it took me 18 min 49 sec.  I managed to get through with all high knees skip! I used a 6lb medicine ball for the weight.

    here’s the breakdown if anyone wants to try
    100 HKS/20 mason twist/100 HKS/20 mason twist/100 HKS/20 side crunch L/100 HKS/20 side crunch R/ 100 HKS/ 20 capoera row knee raise/ 100 HKS/ 20 capoera row knee raise/ 100 HKS/ 20 cross arm toe touch/ 100 HKS/ 20 cross arm toe touch/ 100 HKS/ 20 bicycle/ 100 HKS/ 20 bicycle/

    afterwards I did a crossfit alpha metcon that I saw on Jos’ website -50 jumping jacks/ 50 pushups/50 jump tucks/ 50 mountain climbers/50 squats/ 50 jumping jacks I did in 9 min 15 sec

    and I think my body is ready to do regular workouts again, no more toe and shoulder problems!
    have a great day everybody!

    • Vivi

      Can you explain me what do you mean by mason twist & capoera row knee raise ?

      • Anonymous

        Hi vivi! mason twist,sometimes called Russian twist. Sit and lean back slightly, legs bent, take your weight and touch it from side to side on the floor. Capoera row knee raise. from standing position pretend (with your weight if using) that you are using an oar and do a rowing motion. at top you should have both hands (holding pretend oar) next to your face on opposite side you will row. then bring them across and down like your rowing that oar into the water. while bringing that sides knee up,then as you come back up your knee goes down and your hands go next to your face on other side, and you repeat motion on other side. I held a ball in my hand while doing it. this was a move that I used to see on my old “turbo jam” videos. zuzana might have done it on one of her ugi workouts, but I’m not sure. Hope you understand! lol

        • Vivi

          To be honest I needed to translate some words to understand  the capoera row&knee raise. I never see this exercise before, but it looks great for back & abs !!!
          And hope I’m not wrong but your mason twist is like “lying oblique twist” which is in “Girl crush Wo” ?? 

          • Anonymous

            hi vivi!

            not like lying oblique twist.  in mason twist you sit, bent legs, like at top of v-crunch, stay in that position and just touch the weight in your hands from side to side on floor.  you are in v shape the whole time.

            capoera row and knee raise.  start with both hands above and to the right of your face, bring them down across your body to outside of left hip, while raising left knee up.  put left leg back down while bringing hands up to left side of head.  now bring hands down and across body to outside of right hip, while bringing right knee up. 

            the arms are a little like zuzana does with the jump lunges in wicked things http://www.bodyrock.tv/2011/09/19/wicked-things-workout/ but you start to one side of your head rather than above, and then rather than jump lunge you bring knee up. 

            • Vivi

              OK V-abs twist so !!! Thanks a lot to take the time to explain. Your second explanation for the second exercises permit me to be sure to have really understand. For this one I was right ! You tempt me to make my own workout including these exercises today !<3

            • Vivi

              And thanks to give this link you tempted me to re-do it too !!

        • Vivi

          I have to admit that it begins to be difficult sometimes to undersatnd because they(= Z, Kyla, Lisa Marie, Sean …) have their own naming which mean the same things often ! I’m beginning to think to make a lexicon to find me there ! hahaha

  • MariaBjørgJepsen

    I loved this workout! Great combo. I didn’t go all deep in the ball push-ups, because of my nasty back/shoulder pain. I used my solid 5 kilo gymball instead of an Ugi.1) Ball Plank Jack: 72-76-75 (in+out=1).2) 10 High Knees & 10 Front Kicks: 8½-8½-9 sets.3) Back Roll, Jump Up & Woodchop: 10-11½-12.4) Ball Push-up, Burpee & FW + BW Squat Jump: 10-11-10½.Abs x 2:1) Walking Pike Plank: 15-17.2) Lying Ball Twist: 16-16.3) Bent Knee Ball Switch: 7-9 sets.Love, Maria

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

    I’ll be BodyRocking this morning, but I might go for the 1000 Rep challenge again…not sure!  

    Because we see you guys so much, and you are lovely enough to share with us, I sometimes dream I meet you and hang out with all three of you.  It’s always realy normal, like we work out, or I see you in an airport.  This morning I dreamt that I was at the BodyRock house and was going to do a workout with you guys.  :)

  • Leslie

    I am new to BodyRock and really appreciate all that you do!  Thanks for the tutorials-they are very helpful!

  • http://www.Fitnessabode.com/ Amanda S.

    Felicia– Welcome! :)
    I got a dip station and I love it! So cool you have the ugi ball.

  • http://www.facebook.com/ajscubachica Autumn Hill

    Love the tutorial Video! Any suggestions for the roll? I can’t get up with no hands! :/

  • http://www.Fitnessabode.com/ Amanda S.

    Tessa- Thanks for answering.

    They talked about doing this into a more social site for about 2 years and it never happened. She would say they were launching it in June 2010, then November 2010, then nothing, then it was end of 2011. I get things change, but the *hint hint* stuff doesn’t help. (I’ve been on that ride since 2010 LOL)  Then they say, “Go to our FB page for x,y,z.” So I went there and I could find nothing because the layout is so crazy! haha. All I’d see were a jumble of photos and “Like this page to win ________.”

    I think that our comments are probably falling on deaf ears – or blind eyes? It was just such a sudden change to go from Freddy and Z replying to comments on here, posting everything on here, then all of a sudden Facebook became the primary means of access to the trainers and contents beyond the workout. So people like me are just left in the dark because we do not use Facebook.

    I sincerely hope that Freddy takes us into consideration because we are just reaching out for more site postings. There’s so much love on this site, but it seems like the FB pages have become more important and this site is an afterthought. Again, I get it. It’s a great tool for business, but a business is only as successful as the customer/client’s happiness and access to products. There are like, what, 250,000 FB likes? But do all of them come to the site and do the workout or are they just there to criticize and look at Lisa’s ROCKING abs! ;-) Probably a mix of both, but here people are actually doing the workouts, supporting each other, posting scores, etc.

    The core of Bodyrocking is that. Yes, it is a business and yes that means sponsors, advertisers and I am not asking them to give that up. I own 2 awesome pieces of equipment because of this site; however, I just wish Freddy would understand that we are here, too and to take a step back and get that Bodyrock has changed, but don’t turn into a brand that neglects the CONTENT and focuses on the frame.

    Again, my intention is not to tell them to get rid of the pages. I’m sure they are very useful. But it seems pointless to interact on the comments here when so many of us are asking to be heard, asking for some interaction, and asking for a little guidance. Before the FB pages, there was criticism, but when I saw Lisa’s video about her changes, it broke my heart because so much of it was coming from Facebook. It was on here, too, but it was clear where it was coming from. Z never really had to put up with that. Maybe on the You Tube comments, but using this site is the #1 place to go for all-things BR, it seemed to keep Z shielded from the cruel words of disingenuous faux-Bodyrockers.

    It is a shame there hasn’t even been a response to this since I posted from the site owners. I know you’re out there! haha I see you, Freddy through the computer. haha :)

  • http://www.Fitnessabode.com/ Amanda S.

    Awesome, Mischa! :) Thanks. I love finding new blogs.
    Mine is: fitnessabode.com

  • http://www.facebook.com/profile.php?id=1470942689 Caitlinn Slater

    Do I just randomly pick one of the “Today’s Diet Challenge?”

  • http://www.Fitnessabode.com/ Amanda S.

    Under Armor :)

  • KC

    Hello BR team! I am a big fan of your website and I benefit from your workouts each time I do them. I just wanted to say that I imagine it’s probably been somewhat stressful for you guys as people have written you regarding the recent photos, and I’m sorry for any unkindness that was given as people expressed their varying opinions. The reason I write was to perhaps shed a little light on why some are so sensitive of the photos displayed on the site. First of all, I’ll just put out there that yes, I am one of those “religious” folk that has sometimes been a little disturbed by some of the photos (not all of them) JUST to get to my daily workout. But, like I said before, I love your workout program. This is the first time in my life that I have kept up a workout program completely on my own (I’m 25, and I started BR at the start of the year. Since then I’ve lost about 10lbs without even much focus on diet. Yay!). 

    The reason why people are so sensitive about this is because they regard the body as something HOLY and SACRED. I totally agree with you, Lisa, when you said that bodies are supposed to be sexy. They’re meant to be attractive, and are so when we take care of ourselves. At the same time, though, it is sacred, and that’s why some, including myself, have been disturbed by the images lately. Not because “the body is bad”, but because it’s sacred, and that which is sacred is not highly exposed to the general public. 

    Now I know you guys said that you’ve stopped trying to please everyone, and I can see why. I ask, though, that you please consider the sacred nature that some regard for the body. All I ask is to be able to get to my daily workouts without having to “shield” the images along the way. Now I have a solution, or at least some ideas, because obviously not everyone thinks the way I do. I say, “Do what you want on your FB page, and various pages on the website, but keep the page where you get to the daily workout clean enough so that it’s family friendly.” You already have many images that I think would fit this category so you wouldn’t even have to change much. I don’t want to have to block the images from my husband and from my kids. Do what you want on FB. Do what you want with other’s testimonials. I just want to get to my daily workouts without seeing images that disturb my spirit.
    Some people have said, “Just look somewhere else then if the pictures bother you that much.” It’s not that simple; where else are we going to find an excellent workout program that has 12 min.-a-day workouts, actually work, you can do them at home at no cost, and are family friendly? If you know of another at-home workout program that fit that description, then by all means, do tell. I’d love to look into it. I’ve been doing some looking around and I have yet to find something as effective as BR.

    Anyway, thank you so much for taking the time to read all of this, as I know you have much to do. I just want you to know that I really do respect you all and your individual beliefs. I just ask that our beliefs be respected as well. Thanks!

    • Kat<3bodyrocker4life

      KC I agree with you =)  I also wanted to say Thank you for making your point known while be very respectful =) 
      Lisa-Marie, you are a great person and a role model and lots of us have total respect for you please don’t take any of these as being mean only looking out for your best interest =) 

    • Anonymous

      Try bodyripped.net. It’s with BR’s temporary host Kyla.( I have a feeling the sites may even be related because they use the same layouts ). Anyways, there are far fewer sexualized images, Kyla even works out with her glasses on ! The workouts are also beyond amazing, and as a veteran body rocker I feel they are even more effective than the ones posted here. It’s honestly a breath of fresh air, as the focus is clearly on the workout and not on Kyla as a sexualized figure or T&A.

  • Kat<3bodyrocker4life

    OK I had a little fun with this one today =)
    I did these following exercises as a time challenge!
    5 rounds thru (making it a total of 50 reps each exercise)
    UGI plank + leg jumps 10 reps
    10 HK+10 kicks 10 reps
    pushup burpees+forward and backward jump 10 reps
    woodchop + roll and jump 10 reps
    elbow to knee jumps 10 reps
    crunches with punch at the top 10 reps
    leg raises lift butt at the top 10 reps
    breakdance pushup (hands close together for the pushup) 10 reps
    1 arm press up (5 reps each arm)
    super girl (laying on belly lift one arm with opposite leg alt sides) 10 reps
    My time was 47:18 Can I tell you this was a killer MY forearms are killing me
    oh yeah my weight for the ball was 8lbs

  • Chris Lee

    scores today:

    ball jack 62-61-62
    10hk + 10fk 4.5-4.5-5
    wood chop, etc 9-8-9
    burpee, etc 7-8-8

    ab extras today
    wood chop R 26
    wood chop L 24
    knee raises on dip station 27

    abs smasher

    pushups/pullups to failure 51/11

    i think i’ll do kyla’s new one this afternoon

    chris

    • Gerri Lee Schafer

      just checked that one out, nice new moves in it

  • Gerri Lee Schafer

    I did this one today   http://www.bodyrock.tv/2010/01/25/six-pack-abs-and-love-handles-workout/

    all done….I used a 10 lb dumbell for the Bond move, a rope for the high knees, and did all 150 at once.  I didn’t rush today, but concentrated on good form, knee almost touching during lunges, small pause at bottom of PU, squeeze at top of supergirl.  My time was 16:40.  then I did a mash up…12 assisted pull ups – 20 frog squats – 10 unassisted dips – 20 leg raises – 30 frog squats – 11 assisted pull ups – 30 jump knee tucks – 10 unassisted dips – 30 frog squats – 30 knee raises – 30 plie squats – 10 assisted pull ups

  • Vivi

    If some of you need inspiration as today no new workout. I did mine 24 min workout today + 4 min skipping
    24 10x 50s
    1/ Dips on dip station
    2/ Row 20kg
    3/ upright row 20kg
    4/ Sliding PU
    5/ CLimbers
    6/ oblique abs (on the floor R side)
    7/ oblique abs (on the floor L side)
    8/ Side plank arm curl under L
    9/ Side plank arm curl under R
    10/ Squat 20kg
    11/ row 20kg
    12/ Upright 20kg
    13/ Swing 12 kg
    14/ half curl 12kg
    15/ Squat
    16/ Curl 20kg
    17/ (legs elevated) toe touch
    18/ Combo : bicycle abs & toe touch sit tup
    19/ Chest lift
    20/ military PU with knee drive
    21/ Plank
    22/ 1Leg deadlift R
    23/ 1 leg deadlift L
    24/ Butt Squeeze

    + 4 min skipping

    Have a nice day :D

  • Vivi

    If some of you need inspiration as today no new workout. I did mine 24 min workout today + 4 min skipping
    24 10x 50s
    1/ Dips on dip station
    2/ Row 20kg
    3/ upright row 20kg
    4/ Sliding PU
    5/ CLimbers
    6/ oblique abs (on the floor R side)
    7/ oblique abs (on the floor L side)
    8/ Side plank arm curl under L
    9/ Side plank arm curl under R
    10/ Squat 20kg
    11/ row 20kg
    12/ Upright 20kg
    13/ Swing 12 kg
    14/ half curl 12kg
    15/ Squat
    16/ Curl 20kg
    17/ (legs elevated) toe touch
    18/ Combo : bicycle abs & toe touch sit tup
    19/ Chest lift
    20/ military PU with knee drive
    21/ Plank
    22/ 1Leg deadlift R
    23/ 1 leg deadlift L
    24/ Butt Squeeze

    + 4 min skipping

    Have a nice day :D

  • Vivi

    If some of you need inspiration as today no new workout. I did mine 24 min workout today + 4 min skipping
    24 10x 50s
    1/ Dips on dip station
    2/ Row 20kg
    3/ upright row 20kg
    4/ Sliding PU
    5/ CLimbers
    6/ oblique abs (on the floor R side)
    7/ oblique abs (on the floor L side)
    8/ Side plank arm curl under L
    9/ Side plank arm curl under R
    10/ Squat 20kg
    11/ row 20kg
    12/ Upright 20kg
    13/ Swing 12 kg
    14/ half curl 12kg
    15/ Squat
    16/ Curl 20kg
    17/ (legs elevated) toe touch
    18/ Combo : bicycle abs & toe touch sit tup
    19/ Chest lift
    20/ military PU with knee drive
    21/ Plank
    22/ 1Leg deadlift R
    23/ 1 leg deadlift L
    24/ Butt Squeeze

    + 4 min skipping

    Have a nice day :D

  • http://BodyRock.Tv/ Lvette_1

    It would be great if you’re allowed to post them.

  • Anonymous

    oopsy in the wrong spot again!

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

    Do you have access to a pool where you can swim?

  • Chris Lee

    i just finished my 2nd (and last) w/o for today.  it’s not really br, but i’ll share it here anyway, knowing that without br and what i have learned here, i would never have been able to do it in the first place.  so thank you.

    trx/burpee fusion
    3 rounds
    chest press 12
    rolling death ball burpee 10
    back row 12
    ball slam burpee (12#) 10
    triceps extension 12
    rolling death ball burpee 10
    bicep curls 12
    ball slam burpee 10

    then a good stretch and foam roll

    chris

    • Cindy

      What is a rolling death ball burpee?  It sounds like a killer exercise

      • Chris Lee

        i was messing around one day and came up with it.  i borrowed the name from clone wars because i’m just that much of a nerd.

        start in a low squat. 
        jump forward as far as you can like a broad jump burpee
        feet back into a plank
        pushup
        walk hands back to feet
        bwd shoulder roll to starting position (alt sides)

        it’s a lot of fun, actually.  i will try to post a video later.

        chris

        • Gerri Lee Schafer

          hahaha, video please….

          • Chris Lee

            i’ll but it on the other fb page.  for some reason it won’t upload to discus

      • Chris Lee
        • Anonymous

          I love it cheffyboy!

          • Gerri Lee Schafer

            hahahah…cheffyboy

  • Bodyrocker_Audra

    I currently take Osteo Bi-Flex.  It has Glucosamine, Chondroitin, MSM, Vitamin D3 with 5-Loxin.  It’s a bone/joint strengthener and it works great for my knees and ankles. As always, consult your Dr before use, however, I don’t see why one would deny it’s benefits concerning your joint pain  Also, my husband has runner’s knee and his Dr recommended Physiotherapy.  That might be something you should consider as well.  Happy Bodyrocking Carolin!  

  • Charlotte

    Thanks for the body weight alternatives!  I’ve sworn off weights, as since I’ve been doing added-weight WOs, I’ve bulked up – my legs look like tree trunks!  They’re strong, but so unattractive on my petite frame.  I hope I can whittle them down by summer!

  • Anonymous

    hey!  I did game on! 300 squat challenge today! http://www.bodyrock.tv/2011/05/24/game-on-300-squats-challenge/  took off 2 minutes off previous time while I increased the weight.  followed it with sandbag sit up challenge http://www.bodyrock.tv/2011/01/09/exercise-challenge-sandbag-sit-ups-and-hell-week/  actually used weight this time!  I tweeked my shoulder a little on sunday, and my toe has been bugging me so working around these.  ha ha!

  • ZoeRocker

    Thanks for putting this out there Amanda S. I’ve tried on several occasions to remind them that this site is here for a reason. Not just for the workouts, but for the life and travel, recipes and diet challenges and lets not forget about BODYROCKERS!! They used to post people’s progress here on the site and now everything is on FB. Why aren’t guys posting the “BodyRock Babe/Hunk of the Day” on the site??? I begin to question what the point of the site is when we have to check FB all the time. As a Non-FB account holding BodyRocker, I vote that we get back to the way things were. 

    That being said… Is there a reason you guys are using FB instead of the site mostly? Are you slowly phasing the site out? It seems like it would be easier t just have one or the other. 

    I’m sure we won’t be responded to unless we asked these questions on FB anyway.

  • Anonymous

    hi carolin!  I’m afraid I don’t know what jumpers knee is, so I’m not sure what your limitation would be.  I don’t know whether you can walk or stand but I’ll guess at some exercises you could still do.  how about abs – situps, crunches, mason twists, leg raises?, toe touches.  exercises you can do while sitting – bicep curls, shoulder presses, side raises, tricep extensions, various punches, bent over rows.(if you have a chair with arms you could do tricep dips or actually raises)  if you can stand – one leg deadlift or touchdown (use a support so you don’t fall over onto bad knee), one leg squat, pullups.  these might be debatable but if you can get down, one leg planks, pushups(or do off a surface) and for cardio – moving your arms above chest level can get your heart rate up, so various punching can be good, you might be able to do rowing with just one leg (maybe)  hopefully you can find something in this that you can use!  get well soon!

  • Bodyrocker_Audra

    Geez, adding weight to a burpee is evil!  I did an extra round of abs and loved it.  Thanks Lisa!

    PlankJacks:  60/50/43  (in+out = 1 rep)
    10HK’s10FK’s:  7/6/6 
    10lbWoodchopRoll&Jump:  8/6/5
    10lbBurpeePU&Jumps:  7/7/6
    SwissBallPike:  16/13  (love the difficulty of these!)
    ObliqueTwist:  16/16
    SwissBallSwitch:  20/15 ouchy! 

    Time for my 20 minute interval skipping!  AAAAAHHH summer!  Time to get it tight!

    • KIMBERLAKE93

      Good Job Darling!!!! :)
      I also try to do about 20 minutes of Interval Skipping! I truly think it’s the best form of cardio! LUV it!

      • Bodyrocker_Audra

        I find it fun too!  It’s about the only cardio I can stand at this point lol :)

        • Gerri Lee Schafer

          I was doing skipping a lot, but actually find the stairs more challenging, cardio and a thigh burn out…give it a go…sometimes I wear my weighted vest and run them…real hard

          • Bodyrocker_Audra

            I don’t have stairs :( I wish I did tho.  It would be like having a built in stepmill in your home.  Before Bodyrock I used to only use that at the gym for cardio and man it really tones and tightens the legs and butt. (Light Bulb!) I think what I’m going to do instead is also add weighted step-ups and kick backs to my 12 minute booty routine. Thanks for the idea/inspiration Gerri!

            • Gerri Lee Schafer

              yup, that will work, onto a chair, bench, what ever you have. I just get a bit bored with skipping, so mix it up with the stairs now.

  • Bodyrocker_Audra

    Have you tried any joint supplements Carolin?

  • Bodyrocker_Audra

    Have you tried any joint supplements Carolin?

  • Anonymous

    Hi,everyone,here is my score for today:
    Plank & Leg Jumps –45 48 55
    10 High Knees & 10 Forward Kicks-5 7 7
    Woodchop, Roll & Jump –6 7 7
    Push Up, Burpee, Forward & Backward Jumps-6 7 7
    Ab bonus:
    Downward Dog Plank –(My ball isn’t suitable for this e-se, so I did Bike abs instead)-36
    Lying Oblique Twists – 25
    Bent Knee Ugi Switch-23
    + BFE
    Thanks,guys! :)
    Good night to everyone:)

  • Anonymous

    Hi,everyone,here is my score for today:
    Plank & Leg Jumps –45 48 55
    10 High Knees & 10 Forward Kicks-5 7 7
    Woodchop, Roll & Jump –6 7 7
    Push Up, Burpee, Forward & Backward Jumps-6 7 7
    Ab bonus:
    Downward Dog Plank –(My ball isn’t suitable for this e-se, so I did Bike abs instead)-36
    Lying Oblique Twists – 25
    Bent Knee Ugi Switch-23
    + BFE
    Thanks,guys! :)
    Good night to everyone:)

  • Bodyrocker_Audra

    Try using a backpack filled with any weighted object and wrapped in towels and filled with a couple throw pillows.  That was my first make-shift Ugi lol.

  • Bodyrocker_Audra

    You have to get the sand seperately.  I purchased a 50lb bag from a home improvement store for $5.

  • Bodyrocker_Audra

    Great idea!  Thank you grenjones!

    • Gerri Lee Schafer

       You can actually buy the swiss balls like that, but sand is cheap….I’ve been thinking of doing that for a while, never got around to it yet

  • Bodyrocker_Audra

    It did the same for me.  I accessed the video throught the FB page and it worked fine tho.  Please fix Freddy!!

  • Bodyrocker_Audra

    It did the same for me.  I accessed the video throught the FB page and it worked fine tho.  Please fix Freddy!!

  • Chris Lee

    i did kyla’s 7 minutes top to bottom today and modified it to 12 minutes.  super great workout!  killer cardio.

    12/10/50
    10HK + 10 mtn climbers 6.5-6-6
    pushup w/knee drive 25-25-24
    3ple stance squat jump 56-51-54
    HKS 143-137-148

    downward dog plank on med ball 13
    weighted leg drop (9#) 12
    lying oblique twist (12#) 11

    chris

    • Gerri Lee Schafer

      nice

  • Chris Lee

    fantastic!  got a picture?

  • MariaBjørgJepsen

    Time for a little extra today :)

    Audra’s “Super Booty” workout, 15 kg: 12×10/50:1) One-Leg Dead Lift, L: 27-26.2) One-Leg Dead Lift, R: 28-30.3) Sandbag Squat: 47-52.4) Jump Lunge: 86-90.5) One Leg Bridge, L: 35-35.6) One Leg Bridge, R: 35-37.I loved it, thanks Audra!Extra Abs: 06×10/50:  
    1) Knee Raises (Dip Station): 35-31.
    2) V-Lift & Super Man Back Lift: 7-7 sets.
    3) Toe Touch Sit-Up: 48-48.

  • Scottrachelr

    Thank you for adding the tutorial and options without equipment back!!! I stopped body rocking for a while because it was getting difficult for me to do without any equipment/tutorial! Can’t wait to get started today!

  • Gerri Lee Schafer

    I did this one today   

    http://www.bodyrock.tv/2011/10/21/set-fire-workout-beating-personal-best/

    Did this one again today.

    1/ MJL 7-8-8-8
    2/ sliding PU 11-12-12-12
    3/ MJL 7-8-7.5-8
    4/ crunch scissors 15-14-15-16
    5/ MJL 8-8-8-7.5
    6/ reverse PU/knee tuck 16-15-15-14

    followed with

    50 HK – 6 band assisted pull ups – 20 military PU – 26 star floor crunch
    50 HK – 6 BA.pull ups – 20 sumo PU – 25 weighted sit ups 10 lb
    50 HK – 6 BA. pull ups – 20 knee tuck PU – 25 froggie crunches
    50 HK – 6 BA, pull ups – 20 sliding PU – 25 dip station straight leg raises
    50 HK – 6 BA. pull ups -  20 regular PU – 100 mason twist 5lb

    • Vivi

      Each day  you impress me so much with all that you do !! Really !

      • Gerri Lee Schafer

        thank you Vivi, you are very impressive as well

    • Vivi

      Each day  you impress me so much with all that you do !! Really !

  • Bodyrocker_Audra

    I’m with you Candace.  Maybe some day they’ll let us join in on the fun here on Bodyrock:(

  • Bodyrocker_Audra

    Agreed!  Freddy and Lisa don’t neglect the diet section on this site and your interaction here would be much appreciated for those of use who don’t FB.  Get back to the basics! 

  • Bodyrocker_Audra

    Why not?  That’s what I use.  A medicine ball is a great substitute.  In fact, since the diameter is smaller and it is a firm ball, it makes you work harder to keep it still on the ground.  :)

  • MariaBjørgJepsen

    I made up another quiet no-equipment Bodyweight Workout today. My upper back still hurts when breathing and in push-ups. Stupid stuck nerve!!! Great workout for the glutes and abs :)

    “No Mercy Silence”: 20×10/50:

    1) Back Leg Elevated Lunge, L: 58-58.
    2) Speed Skater: 54-57.
    3) Back Leg Elevated Lunge, R: 60-60.
    4) Frog Squat: 45-46.
    5) Diagonal Knee Tuck Push-up: 35-33.
    6) Speed Skater: 55-58.
    7) Bicycle & Toe Touch Abs: 15-17½ sets.
    8) Frog Squat: 47-50.
    9) Plank Opposite Reach: 69-70.

    Try it and tell me what you think :)
    I will do Isidora’s or Audra’s newest mix-up in a few minutes.

    Love, Maria

    • MariaBjørgJepsen

      No. 10) Speed Skater, sorry :)

    • Gerri Lee Schafer

      Maria, I popped one of the little bones in my spine out once in my back doing pull ups,it hurt to breathe, twist, move…maybe do a quick trip to physiotherapy and have it looked at?????

      • MariaBjørgJepsen

        I think you are right, my dear! I asked my mom, who is a physiotherapist, but she couldn’t fix it. “You are too muscular, sweety” she said, hahaha :) I have been to a very good chiropractor before, maybe I will have to pay her a visit again. So damn expensive here in Denmark :( But my health is the top priority. Thanks for your advice, Gerri!
        Love, Maria

        • Bodyrocker_Audra

          What about giving your body some time off?  Maybe it is a result from overtraining. 

  • http://BodyRock.Tv/ Lvette_1

    Nice spreadsheet Ricardo.

  • Vivi

    Rest day for me….not because no motivation……I forgot my pants for the gym !!!!!!!!!!!!!!!!!!!

    Often you tell us “No Excuse”…but sorry I couldn’t do it without !! hahaha even if men over there, as they saied to me, they were not against !! lol !
    Perhaps this evening but difficult with kids…

  • http://BodyRock.Tv/ Lvette_1

    Great routine Lisa! I did this in the sequence that is was written down.

    1. 58-45-54 (Ugi)
    2. 3-3-2
    3.9-10-8 (12lb Ugi)
    4. 5-5-4 (12lb Ugi)

    Ab Bonus: I used 12lb Ugi on all three. For #2 & #3 I think my Ugi was too heavy, next time I will use a lighter weight.

    1. 12 (2) 8 (3) 3

    Have a wonderful day everyone.

  • 1Ivana

    Hi there…

    so…as you know, this past winter was hard form me, due to my knee and back injury and it takes a time to get back where I have been…but…in past few days I am doing all my PUSH UPS regularly …so no more knees for me..it is harder and slower, but I am finally doing them!!!
    One more thing, since I am eating less dairy etc. I feel better,and I look better..It is still a period of adjustment but thank God for the internet, I am trying a lot of new stuff.. :)

    One more thing, I haven’t been active in the comments lately, it is because I don’t have time, but it does not mean that I am not here…

    I will try this one later today…

    kisses to you all

    • Vivi

      I understand that you should be so happy to feel again in shape. Even if you think that you can progress you must be proud ! You’re so motivated, & courageous. Beautifull inspiration for us ;)

      I have not the time like you to talk like I would like to do with all the bodyrockers, to share more, and know more some of them :( Between work, kids, and workouts, just the time to put my score and not so much more :’(.

      But I go to the site everyday, a real addiction !!!!

    • http://BodyRock.Tv/ Lvette_1

      Nice to have you back Ivana. I was down for almost three month. Take it slowly and congrats on the full push ups.

    • MariaBjørgJepsen

      So nice hearing from you, darling :)

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

    I did Kyla’s workout “Backlash” today and it was fantastic!  This one looks awesome.  I LOVE the ugi ball. I actually don’t have one–I have an “ugly” ball (I’m sorry I forget who coined that phrase) that’s homemade.  But I was so surprised one day when I made my first one and realized how the extra bulk made things so much harder. It’s not just about the weight–it’s about how the weight resides in the volume you have it.  

    goodnight everyone!!!

    • Gerri Lee Schafer

       Backlash was my favorite WO in a while….loved it too

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

    For some exercises, yes! I made my own by wrapping weights in a bathrobe, then in a blanket, and then in duct tape. :)  Some BodyRockers have made their own, which is cool because I think you can then change the weight inside.  

  • Hanna

    I know you have lots on your hands already, and I promise I won’t be peeved if you don’t manage to do it, but could you please make a compilation on thise site of the shortest workouts you ever did? I have so much work to do at the moment that I don’t even find the time to do the 12 minutes workouts any more. I know you did some very short ones in the past, like 4 or 6 minutes. But I can’t find them all via your search engine, and it took me quite a while to find even those few I did. So, my question is: Could you please put the super short workouts in one folder for those days when work or other appointments take up too much of our time? Something like “For Busy Bodyrockers”…
    Thanks for all your work!

    • Backtomobay

      Wow, 12 minutes is pretty short as it is…. how about taking the 12-minute workouts and just cutting them in half?  Then you have yourself a 6-minute workout….

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

    4/24/2012

    This was another night of a lower intensity workout for me.I came up with another routine that can easily be made into an inferno workout.  Add skipping, make it interval based, add some jumps in there…

    400 rep “Equipment Party” Workout

    3 rounds of:
    20 clean & press squat with sandbag (a measly 16# in it)
    10 reverse push-ups20 8# dynamax ball woodchops RT
    20 8# dynamax ball woodchops LT 
    20 1-arm fitball push-up, alternating
    20 hanging knee raises from dip station
    =330 reps

    +
    20 superman planks (raise opposite arm/leg at same time, alternate)
    25 side v-up crunches
    =400 total reps

    Goodnight!  When I’m 100% again, I will totally be doing the posted workout!  It looks really fun.

  • http://twitter.com/IronFistGirl Tara Fox

    you’ll be stronger and fitter in no time :)

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

    I have an 8# dynamax accelerator ball that was 91 with shipping to CA.
    At work I have a smaller 10# squishy med ball.  I like the dynamax better, but the squishy med ball works well too!

    Performbetter.com: http://www.performbetter.com/webapp/wcs/stores/servlet/Product1_10151_10751_1003708_-1

  • Anonymous

    To all the people looking for an alternative to the ugi, dumbells or kettlebell will work in some cases, a medicine ball,dynamax ball, or bosu ball can work.  a bag or backpack filled with something heavy – a weight,waterbottles and then wrapped in blankets or towels will work as well.  Get creative!

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

      I think dynamax is almost the same, only 1cm smaller in diameter & it comes in different colors…maybe different material.  I love my Dynamax!  It was more affordable, too.

      • http://twitter.com/IronFistGirl Tara Fox

        do they ship everywhere? do you have a link ?

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

          Hi Tara,

          Performbetter.com says it ships in the USA 
          http://www.performbetter.com/w… 

          Dynamax.com looks like it ships internationally.  There are more color options if you order from dynamax directly, too.  
          http://www.medicineballs.com/p

          • http://BodyRock.Tv/ Lvette_1

            The Dynamax is a good option, I almost ordered from them.  The only reason I got the Ugi was to support a Canadian upstart company.

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

        Hi Tara,

        Performbetter.com says it ships in the USA 
        http://www.performbetter.com/webapp/wcs/stores/servlet/Product1_10151_10751_1003708_-1 

        Dynamax.com looks like it ships internationally.  There are more color options if you order from dynamax directly, too.  
        http://www.medicineballs.com/product/

  • http://twitter.com/IronFistGirl Tara Fox

    i love bodyrock but sadly ive unliked all Fb pages, too much drama there so im just going to follow here.  This workout rocked by the way ! My scores

    1) 48,40,37 no ugi
    2) 3.5,3,3
    3) 6,6,5 3kg hand weight
    4) 6,6,6

    bonus
    1) 7
    2) 12 3kg hand weight
    3) 19 3kg hand weight

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

      There IS a lot of drama on Facebook.  I prefer it here, though I keep up via FB because there’s so much posted there!

    • Mary Lou

      Me too. Scores with a 10 lb ugi:
      1) 56 53 50
      2) 3r+10HK+5kicks – all 3 rounds
      3) 5 5 5
      4) 5 5 5
      abs:
      1) 7 WICKED HARD!
      2) 13
      3) 9 (back & forth as 1 rep)

  • Ioan Elena

    Just wanted to let you know that I love the “decor” of your home!! :) Have a nice day!! :)

  • http://ivykuku.tumblr.com/ ivy

    i love the new bodyrock logo!!
     

  • Jules

    I totally loved this workout!!!!  Loved the theme of using the UGI ball for different exercises.  I also think a workout using the sandbag in different variations would be awesome too…just a thought.  I had the day off today and went for a 2 hour river valley trail run in the rain, it was soooo nice, but have to admit the steady run is easier than the 12 minutes of intense full body workout I get from you on Bodyrock.tv.  I’m now using my long runs as a stress relief from work and the intense 12 min workouts as my weighted exercises.  I used to do my run and hit the gym for like an hour doing the same routines: bicep/tri…legs, chest back days and I seriously never saw the results that I have seen since becoming a Bodyrocker 2 years ago.  Even more so the last while that you and Sean have been leading us.  So ROCK on Lisa, you are gorgeous and a total inspiration to thousands!!!!! <3

  • Katie

    Just a little FYI for Lisa, you wrote a post a week or so ago, about how it was depressing for you to not be able to work out during your recovery.  It talked about how each day is a new opportunity to start over.  I took it to heart, and I hope you have noticed one less critic in your life.  I may not agree with the things you do/say/or post, but I am trying hard every day to keep my opinion to myself.  At first I thought it was helpful to others to hear a differing opinion, and maybe it is, but I realize that I was putting a decent amount of energy into being upset with this site since the change and I don’t want to do that.  I want to leave the world a better place than I found it, and like it or not, your post made me realize that I have it in me to choose how I conduct myself everyday.  I made the change, I don’t know how easy it will be and I may one day find myself critiquing someone else more than necessary, but I want you to know that I am actively trying to change and that it was your post that inspired me.  My apologies for making your life even a bit more difficult than it had to be, I am sorry for that.  So, party on Wayne, hope you achieve all the things in life you deserve. 

    • Jules

       Katie, wow, this is truly a humbling experience you are going through…You should be really proud of yourself for recognizing your behavior and for wanting to change it.  It takes a big person to admit they were wrong and do it on this site.  I totally applaud you for doing this.  I hope what you wrote inspires others to realize that words do hurt so much more than stones and to step back look at the reasons behind being judgemental. Turn it around and be loveable.  I learned a few years ago when I first became a nurse that judging someone is not only wrong but you have abso no idea what that person is going through in their lives that lead them to this place. Or how much they hurt inside…. We are all insecure to some extent, we are never perfect.  Put a smile on that face and know that you have taken a HUGE step towards being a better person.!!!<3

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

      I think this is really awesome, Katie!  It’s a hard thing.  I work in a profession that is ALL about critique, and there’s a lot of it.  But one thing that it blesses me with is seeing the folly in it.  That is, the people who I look up to don’t do that.  They don’t.  They don’t have a sense of entitlement.  And when I’m struggling with my own feelings, “I deserved that” etc.–I can think to the people I respect and do my damndest to suppress those negative feelings.  And to remember that EVERY critique I have about someone else really relates back to ME.  There’s no way around it.  Negative thoughts are still negative.  It’s hard, but I think ultimately it leads us to the best path.

      Anyway…I thought your post really rocked.  Party on, Garth. :)

    • http://BodyRock.Tv/ Lvette_1

      Katie. that’s what growth is all about.

  • Chris Lee

    second!!!

  • jjboch

    I absolutely LOVE this workout!!  I can’t wait to do it tomorrow morning!!!