Apr 30 2012

Week 1 Day 1 – May 30 Day Challenge – Fitter For Summer – BodyRock Burn & Flow Test !

Hi Bodyrockers,

Well this is it… The May Bodyrock 30 day fat loss challenge has arrived!! If you haven’t joined in with us then this is the perfect time to start.

This is the mother of all posts, but we wanted to cover all of the bases and make sure that we brought you guys the best program out there. The first step you need to take is to perform the Fit Test and see where your fitness level is at from day one. Scroll down and watch the first video. It’s quick and in it Lisa explains about how all of this works – basically you simply choose the Fit Test Video below that is right for you based on your current level of fitness. We also have separate Fit Test Videos for those of you that don’t have equipment :)

You will complete 4 exercises for 50 seconds on with a 10 second rest in between each exercise, completing them three times through. Make sure you write down your scores in your journals/diet books and post them on the site to share. Then once the 30 day trial is complete – you will be able to look back and be proud of how far you have come in such a short time with a noticeable difference in your strength & fitness.

New Workouts will be posted Monday – Friday. All you have to do is visit us here and we will have your workout ready. We will be posting pictures of some of our meals on our Facebook pages to give you guys a running idea about what we are eating along with other tips and little pep talks & also competitions to win all of the BodyRock Equipment we use in our videos. To make sure you don’t miss a workout please “Like” BodyRock.Tv on Facebook here to keep up with the 30 day challenge!

Finally please help us extend a huge BodyRock welcome to our latest Guest Host Teshia who will be leading the New BodyRock.Tv Flow classes. BodyRock Flow is our new Yoga / Stretching Fusion that will help all of us become more flexible, open and agile. Teshia’s video is below so don’t miss it – she leads us through the Flow Test and shares some personal insights into her life and Yoga practice :)

Enjoy your workout!!!

Freddy

Watch the video below with Lisa to get started :)



The 30 Day Timetable:

*you complete all the tasks on each day – everything will be included in the daily post you need to complete each workout – so just check in everyday*

Tip: Depending on where you are in the world, It’s handy to always work a day behind as somedays the videos include more content and do not go up until later :)

Click Here to download a copy – Cross off the days to keep you on track :) )

.

BodyRock Burn:

Beginner Level Fit Test & Tutorial Video:

 

Set your interval timer to 50/10 and complete as many as the following exercises in the time. Complete the Following Circuit 3 time through.

We will be using our interval timers in every single workout of this 30 day challenge and it is basically the only must have item for BodyRocking. Our timers let us know when to switch exercises and the “beeps” keep us all pushing harder then a regular clock ever could. Ask any seasoned BodyRocker and they will tell you that working out with our timers takes it to a whole different level.

1) Squats

2) Push-Ups

3) Tricep Dips

4) Abs


Intermediate Level Bodyweight Only Fit Test Video:

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

1) Squat Jump & 1/2 Burpee

2) Superman Push Ups

3) Elevated Tricep Dips

4) Elevated Knee Abs


Intermediate Level with Equipment Fit Test Video:

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

1) Squat & Press – Using the Pink Sandbag ( with 15 pound Water Bag Insert )

2) Push-Up & Clean & Press – Using the Pink Sandbag

3) Triceps – Using The BodyRock Equalizer

4) Abs – Using the BodyRock Equalizer or Dip Station


Advanced Level Bodyweight Only Fit Test Video:

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

1) Push-Up, Burpee & Tuck Jump

2) Push-Up With Jump Out Legs

3) Elevated Tricep Dips

4) Bike Abs L & R, Reverse Crunch, Split & Touch Through


Advanced Level with Equipment Fit Test Video:

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

1) Shoulder Squat & Drop, Push Up & Tuck Jump – Using the Pink Sandbag

2) Push Up & Plyo Jump

3) Tricep Dips – Using the BodyRock Equalizer or Dip Station

4) Circle Abs – Using the BodyRock Equalizer & Dip Station


 BodyRock Flow:

BodyRock Flow Workout Video:

Pose 1: Downward Dog:

- Straighten your elbows
- Lift your sitting bones
- Align you upper arms with your ears
- Keep spine long
- Reach through your heals
* If your hamstrings are “tight,” and your low back rounds, bend your knees a little. And, don’t worry about your heals touching the floor…they can hover:) Just think of reaching…it will happen:)
* For this “fit test” or “flex test,” notice if you feel tightness in your shoulders  / hamstrings, or, if perhaps your collapsing into your lower back or shoulders



Pose 2: Pigeon:

- If you need to, support your front hip with a blanket or small pillow (so that you can relax / be comfortable). In other words, prop the pose so that there is no space between your hip and the floor.
- Try to keep your hips square, with your extended leg thigh resting on the floor.
- Fold forward, can you bring your forehead to rest on the floor?
* For this “fit test” or “flex test,” take note of whether or not your front hip touches the floor. Did you need to use a prop? (it can often be different from side to side too, so note this:)
* Also notice if you are able to keep your hips square, or if for example, your extended leg hip is drawing back. Notice how far forward you can fold over your front thigh / leg, if you are far from the floor, you could put another pillow / blanket across your lap. Remember, the idea is to relax into these postures, to connect with the breath, and essentially… to take your breath to the places you want to release. Don’t push, instead, allow the tension to melt into your mat.
* Knee injury? Careful. Make sure the knees don’t complain!


Pose 3: Dangling:

- This is an intense stretch for the back of the legs and a gentle release for the lower spine
- If you have a “bad back” (first of all it’s not “bad”, but you know what I mean), anyway, just bend your knees:)
* For this fit test, notice how much you have to bend your knees in the pose, a lot or just slightly? As you increase your flexibility, straighten your legs more.
* Notice too how far you are “dangling” from the floor, are your hands dangling above your knees, at your knees, at your ankles?
* Breathe normally, try for 2 minutes at a time.
* High blood pressure? Avoid. Low blood pressure? Come out of the pose very slowly.


Pose 4: Standing Back Bend:

- Bring your arms up over your head, interlace your fingers, release your index fingers, cross your thumbs.
- Squeeze your inner thighs (firm your legs). Squeeze / contract your glutes ( this offers support for your lower back).
- Relax your head back, take a deep Inhale, and then stretch up out of your waist / low spine. Breathing normally (in and out through the nose), start to reach back (draw your arms back with your ears as much as you can).
* Notice, for this test, how far back down your wall you can see. Are you comfortable dropping your head back? Are you breathing normally? If not, you are going back too far.  Are you able to keep your legs strong? If not, your going back to far:) Don’t worry about depth, breathe, and keep lifting out of your low spine while pulling your arms back (this way you will be backward-bending with your whole spine, not just using the most flexible part / collapsing).


Today’s Diet Challenge:

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

This months program incorporates:

- Intense Total Body ‘BodyRock Burn’ Workouts – 12 Minute Workouts specifically designed to maximize fat loss.

- Specific Isolated Weighted ‘BodyRock Sculpt’ Program to run alongside the Burn & Flow Components – To Dramatically Improve Overall Toning & Strength

- ‘BodyRock Flow’ – Improve strength, flexibilty and help create long lean & limber muscles to support the ‘Burn & Sculpt’ Workouts.

- Diet Challenges – Focusing on Portion Sizes, Recipes, Tips & Help with all aspects of Diet & Food – Ensuring you keep focused and on Track through the 30 Day Programme.

- Support – Everyday we will be personally checking in with you on Facebook to keep you motivated, share food & give constant tips and tricks on ways to keep motivated, stay focused & on track.

- Lisa-Marie’s Facebook page: click here, Sean’s Facebook page: click here, Freddy’s Facebook page: click here

Friend Your Trainers on Facebook:

Lisa-Marie Facebook click Here
Sean’s Facebook page click here,
Freddy’s Facebook page: click here


comments


Around The Web
  • Allison

    These videos are old, but I’m new to BodyRock. Ordered my interval timer and got it today! Hopefully I will start to see a change in 30 days! My scores for today:
    29,29,30
    33,38,40
    32,22,30
    and 25,30,36
    I’m proud and excited! :)  

  • Vanessa

    Hi I’m new to this and a bit confused do i pay for this? and how much?

    thanks

  • StephanyH

    You guys are awesome!! I just started the 30 day challenge.. one question..where is the bodyrock sculpt video??

    thankss.

  • Harpreetaujla

    How many reps for body flow poses?

  • http://www.facebook.com/profile.php?id=694593229 Amanda Lyons

    Just stumbled upon bodyrock yesterday and loved the idea of interval training at home. Getting to the gym is not always an option for me since I have two jobs and am a full time student in college, but now I can get a quick workout in everyday! Just finished my fit test, here are my results:

    Squats-18,20,18
    Push-Ups-21,18,20
    Tricep Dips-8,4,6
    Abs-25,29,30

    I don’t think my couch is high enough to do the tricep dips on because I was struggling with the amount of room I had to dip. First time doing interval training, it definately kicked my butt! Looking forward to completing the challenge, just in time to fit into those tiny halloween costumes lol.

  • Sstehanie

    That doll is SO super!
    Thank you Theisha!!..!

  • http://www.iwantmyhdbflat.com/ Jaime Lim

    Hi Bodyrockers, I just did my first workout today and it nearly killed me but I guess that’s good because it sure means I’m working hard!!  :P
    My scores for the Beginner Fit Test:-
    Squats >> 31/33/33
    Push-Ups >> 28/22/20
    Tricep Dips >> 13/22/18
    Abs >> 18/15/13
    Before my workout I completed a 1.6K run too.
    I’m positive I will see some results at the end of 30 days!  xoxo

  • Usate Torpedko

    Hi guys, I started yesterday, here are my scores for the beginner fit test:

    31/28/28

    26/17/15

    15/17/21

    18/19/20

     
    I´m eager to smash these at the end! :) And flow test was great, I found it extremely good for stretching and calming down the muscles. And I´m quite flexible :)

  • Anonymous

    I started bodyrocking yesterday with the beginer video, and I am pleasently pleased with how sore I am today :)  I’m so excited that I found this site! Anyway, my score yesterday-squats: 25/25/25 push ups: 25/25/20 tricep dips: 18/18/17 sit ups: 25/23/20 And my score today-squats:27/28/30 push ups:26/28/29 tricep dips: 25/25/25 sit ups: 29/32/32. My weight is 137, I’m 5″7′ age 29. I’ve lost 24 lbs over the past year by watching what I eat and running 5 days a week between 2-3miles. I started this because the running and light strength training isn’t giving me the lean cut figure I want. I’m going to give this my all and I’m so excited to see my progress in 30 days :) Thank you, thank you, thank you Bodyrock.

  • TKnauss

    I just started the 30 day challenge and I am really excited…a little nervous too. The intermediate body weight workout was a challenge. Here are my scores:
    Burped 16/14/15
    Pus up w/superman: 11/9/11
    Elevated tricep dip: 17/8/22 I had to do the last 2 rounds with my feet on the floor. My wrists felt really weak on these
    Elevated abs (these were harder than they looked): 11/10/9
    For yoga I used the 50/10 interval to not rush which was a great idea based on other posts. The easiest and most flexible were the downward dog and dangling for me. The pigeon was a great stretch for my hips and I could make it to elbows bent forward. The hardest was the back bend. Definitely something to work on. Everyone is super encouraging and I am excited to continue over the next 30 days and beyond. These workouts will be great for travel and my busy work schedule come fall so I feel good about this being part of my lifestyle

  • Regisorellana

    hello! i want to start the 30 day challenge but all i find is the first day… how can i find all workouts made for this challenge? im so excited to do this!!!! 

  • Luisa

    this is just my third day training and I love this workout.  It is simple yet CHALLENGING.  I have told several friends already.

  • http://twitter.com/JustAleja law v.

    I beginning today!! (:

  • Anonymous

    shoulder squat , drop, push up, tuck-6/5/4 1/2
    push up and plyo jump-6/8/5
    tricep dip-10/13/12
    circle abs-16/18/13

  • Alexandra

    I know I am way behind on the 30 day challenge, but better late then never! I injured my shoulder last summer playing rugby and have been out of shape ever since. I injured my acromioclavicular joint and working out has been a challenge. I do free weights but consistency is difficult as this injury makes almost everything tiresome. I have been following bodyrock since January and haven’t had the guts to commit until now. So here are my results for the fit test. Not very good for an ex rugby player but I’m looking forward to higher scores :)

    squats: 32/32/35
    pushups(knees): 18/18/24
    tricep dips: 18/22/24
    abs: 34/34/36

  • Alexandra

    I know I am way behind on the 30 day challenge, but better late then never! I injured my shoulder last summer playing rugby and have been out of shape ever since. I injured my acromioclavicular joint and working out has been a challenge. I do free weights but consistency is difficult as this injury makes almost everything tiresome. I have been following bodyrock since January and haven’t had the guts to commit until now. So here are my results for the fit test. Not very good for an ex rugby player but I’m looking forward to higher scores :)

    squats: 32/32/35
    pushups(knees): 18/18/24
    tricep dips: 18/22/24
    abs: 34/34/36

  • Alexandra

    I know I am way behind on the 30 day challenge, but better late then never! I injured my shoulder last summer playing rugby and have been out of shape ever since. I injured my acromioclavicular joint and working out has been a challenge. I do free weights but consistency is difficult as this injury makes almost everything tiresome. I have been following bodyrock since January and haven’t had the guts to commit until now. So here are my results for the fit test. Not very good for an ex rugby player but I’m looking forward to higher scores :)

    squats: 32/32/35
    pushups(knees): 18/18/24
    tricep dips: 18/22/24
    abs: 34/34/36

  • Susanaochoa31

    Let me get this straight! I´m a beginnger, so I´m supposed to do the beginner workout for 30 days? Please help me!

    Great community by the way! ;) )

  • Agnes

    I`ve just stared:
    1) Squats 11 14 14 14
    2) Push-Ups 8 12 8 6
    3) Tricep Dips 9 10 10 11
    4) Abs 14 15 13 13

  • Karla

    Hello trainers I have done todays begining 12 min workout I have to say I loved it lets see what happens thank you for this

  • http://twitter.com/fnnaa Fenna

    1) Squats =  17 / 25 / 29

    2) Push-Ups = 11 / 34 / 30

    3) Tricep Dips = 16 / 21 / 20

    4) Abs = 23 / 27 / 27

    Yay hopefully I’ll stay motivated to hold on for 30 days hahaha..
     

  • http://www.facebook.com/profile.php?id=692682241 Bonnie Sparkes- Gallant

    Turned 50 today and decided to start Bodyrock!!!  Did the Fit Test and am ready to et started!

  • Jenny

    That was adorable with Cali. My dogs and cats do that all the time and seeing her want to cuddle just made me think. I do the same and push them away to finish. But from now on, I’m going to give them a cuddle and when they are done cuddling, then I’ll finish. She was so sweet and Lisa, it was great to see you snuggle with her back!!!
    Great workouts. I stopped for a bit but so excited to get going again, especially with the Flow!!!

  • http://www.facebook.com/profile.php?id=1294826684 Amber Holcomb

     same question about the tricep dips…any advice?

  • http://www.facebook.com/profile.php?id=1294826684 Amber Holcomb

     same question about the tricep dips…any advice?

  • http://www.facebook.com/profile.php?id=1294826684 Amber Holcomb

    Wow, its hard to not be embarrassed with how out of shape I am… but I STARTED and hopefully this time I have the courage and the motivation to CONTINUE. I’m so excited about the yoga, I love yoga!

    My reps were beginners..
    Squats, 29-20-27
    Push-ups(on my knees), 20-15-10
    Tri Dips, 20-15-20
    Abs, 29-20-25

    The yoga was tough cuz Im very tight but felt so great to relax, breathe and open up!

    Excited for tomorrow!

  • http://www.facebook.com/profile.php?id=1294826684 Amber Holcomb

    Wow, its hard to not be embarrassed with how out of shape I am… but I STARTED and hopefully this time I have the courage and the motivation to CONTINUE. I’m so excited about the yoga, I love yoga!

    My reps were beginners..
    Squats, 29-20-27
    Push-ups(on my knees), 20-15-10
    Tri Dips, 20-15-20
    Abs, 29-20-25

    The yoga was tough cuz Im very tight but felt so great to relax, breathe and open up!

    Excited for tomorrow!

  • Avanwijk3773

    wow, just started, love it, although it’s pretty hard on me. I’m looking forward for the results.
    Anja, the Netherlands

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

    I guess I don’t have enough incentive to work out…partly because I’m not in front of the camera either? I don’t know. But I was on vacation and ate fast food. I did walk a lot on my vacation, but still not enough to make a difference. So…I’m trying again…or rather, I’m doing again, these workouts. Because, somewhere down the line, I’m going to get fed up with being fat and ugly in pictures and vids. I’m doing something about it….hopefully I can get my brain to work with the self control and discipline I need to do this. I miss my workout buddy…

  • Damadgio

    Hi all!  I have been checking body rock out on and off for the year I would say, but now I’m kicking it in high gear and hold myself accountable and start posting.
    Just the fit test showed me I really need to strengthen, those superman push ups were killing me and I kept lifting the same leg and arm! 
     
    here are my scores for the intermediate bodyweight- maybe I shoudl have started at beginner but I wanted to give it a go…I can definitely feel like I need to do more today- but the strength portion is done.  Maybe I will go for a walk later or something…:
     
    squat jump/1/2 burpee- 17-12-17
    Superman pushup 9-7-6
    Elevated Tricep Dip 35-23-23
    Elevated Knee Abs 13-15-12

  • Laura

    Wow! That was intense! Can’t wait for the workouts. I did the intermediate with body weight only fit test.

    I: 17, 17, 16
    II: 13, 14, 12
    III: 23, 23, 25
    IV: 22, 21, 21

  • Nicole

    I really like how on Day 1 the body flow yoga positions are written and given a name. I don’t seem to find them on the other days. I write everything down and sometimes don’t know what to call the positions….

  • http://www.facebook.com/people/Kati-Gold/100000495528641 Kati Gold

    I found this website only last week and did some of die older workouts, so I decided to start my 30 day challenge today, exactly a week behind..

    Did the beginners test:
    1) Squats: 15-18-19
    2)Pushups: 15-12-12
    3)Tricepdips: 15-14-12
    4)Abs: 17-19-20
    I had some problems with my wrists when doing the pushups and tricepdips but I hope this will get better as I’m getting more used to it :)

    Did the flow test as well, but my English is not good enough to describe everything I noticed.. :-( (
    So far I really loooooove your work-outs!!!

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

    Ha! I TOTALLY underestimated the difficulty of that!  I planned to do the bodyweight advanced workout and THEN the weighted one, but after the bodyweight one, I realized I probably couldn’t even DO the other one, and I had already had a great workout.  Also my arms are really sore, and I can do dips on the dip station, but I couldn’t do them after that.  So I’ll do the weighted one another day!  Yeah!  

    I also went to the park and did this, and it was funny because a bunch of teenagers came to a bench near me and were smoking weed.  But it didn’t distract me.

    bodyweight advanced: 
    burpee, push up, tuck jump (elbows close to body): 13-10-10dynamic push ups: 17-15-14
    triangle push ups (no mods!): 13-11-12
    bicycle x2, rev crunch, star crunch: 4+bikes-5+bikes-5

    Followed with workout #9 to round it out.  On to a great day! 

    Oh–and the flow test was nice.  Let’s see…

    downward dog: heels on ground, slight but not unbearable tension in hamstring behind knees, more pronounced in left leg. 

    pigeon: I love this stretch.  I feel it mostly in the inner thigh, again, tighter in the left.  I feel like I have to choose between putting my hip down or my groin.

    dangling: can go all the way down.  Not quite where my whole forearm is resting–my elbows are about 6″ I’m guessing from the floor.

    backbend: hard to breathe.  I can go all the way down, but without doing that I could see to the bottom of the couch.

  • Vivi

    I did intermidiate & advanced fit test BODYWEIGHT…so HAR !
    I didn’t think that my body was so in pain with yesterday Sculpt & burn workouts !!
    Well I pushed the max I could today, and my score i s:

    * Intermedaite fit test :
    1- 1/2 burpee : 26.26.25
    2- Supergirl PU : 20.19.23 (from this exercise I so that my triceps were in pain !)
    3- Dips elevated : 27.25.31 (a torture with triceps OUT ! )
    4- Abs legs on a chair : 22.22.25

    and then after a little water break
    * Advanced fit test
    1- burpee jump tuck : 14.14.13
    2- PU jump out legs : 22.23.24 (old dynamo PU in fact)
    3- Dips PU : 11.17.18 (only the first round regular, th2nd & 3rd round on knees…)
    4- Bike abs-reverse crunch- star crunch : 10.10.12

    You have an awesome energy Lisa Marie !!
    No more for me today…my arms are crying !

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

    Thanks! I hope you like it.

  • Gerri Lee Schafer

     here’s a couple of pics….

    • Anonymous

      wow gerri lee, the shot in the purple top is more recent right? it looks like you’ve put on muscle! your booty looks so tight in that pic lol! and abs!

      • Gerri Lee Schafer

        thanks Tee, not sure if I’ve put on muscle or just lost some fat…the scales are about the same as always…yes I’ve got a tight booty….fitting a size 4 real well now, not too tight

        • Anonymous

          4 is awesome! I was trying on all my old clothes and found all my shorts and stuff are falling off me! so I found some old pants that were still hanging around and the 8′s and 9′s were fitting good. so I was like cool! I was in Walmart and I thought to get some new shorts and I had to buy 11′s! what? I have been wearing 10′s. I could not get over how the sizes have changed. I haven’t bought pants in a long time that weren’t small medium or large! and now I’ve lost all this weight and all these inches and had to buy a bigger number! a little deflating! lol

  • Gerri Lee Schafer

    Self motivation is an important part of fitness. Don’t wait for someone else to tell you what to do, just get up and do something…lol….I’ve been mostly doing my own thing and am very happy doing it that way. Reliant on no one. Pick a time of day that you can exercise on a regular basis…I find that helps..no excuses, out of bed and work out

  • Anonymous

    Love this flow!!! maybe more instructions on breathing would be nice – probably abdomenal, maybe some more information on “yoga breathing” – would be so great!!
    thanksss

  • Samanthina

     Hi,guys today I did the Advanced Level Bodyweight Only Fit Test :

    Push-Up, Burpee & Tuck Jump-10 10 10

    Push-Up With Jump Out Legs-25 25 26

    Elevated Tricep Dips-23 30 28
    Bike Abs L & R, Reverse Crunch, Split & Touch Through-4 6 6
    + BFE
    Thank you very much,guys! I hope tomorrow you will post a new workout :)

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

    Thanks!

    The scorpio push-up:
    start in 1-leg extended pike
    bring the extended leg’s knee to the same side elbow, & driving your upper body forward & bend you elbows into a push-up at the same time. Press back to pike & switch sides. I guess it’s like a 1-leg pike to reptile push-up.

    abs: 1 lying leg lift + 1 star crunch + 1 butt lift = 1 rep

    I did bodyweight only for the around the world lunges, but you could add sandbag or dumbbells!

  • Janessa Reimer

    i did the intermediate body weight fit test:
    squat jump and half burpee: 14,13,13
    superman pushup: 14,15,15
    tricep dips: 18,20,22
    elevated knee abs: 22,24,22 

    • http://BodyRock.Tv/ Lvette_1

      Congrats. You got it gone.

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

    I ended up making up a different workout (I have a good reason for doing so much of that lately).

    Here’s what I did:

    3 rounds (300 reps)
    20 squat + side leg lift, alternating & holding 15# kettleball
    10 scorpion push-ups, alternating sides
    10 around the world lunges RT leg (1 rep = 1 front + 1 side + 1 back)
    10 around the world lunges LT leg (1 rep = 1 front + 1 side + 1 back) 
    20 lying  leg lift + star crunch + butt lift
    10 1-leg bridge leg lift per leg 
    20 push-ups

    Bonus (200 reps) to kill your glutes
    per side:
    10 side plank lifts per side
    20 side lying leg lifts (large)
    20 side lying leg lifts (small)
    20 side lying knee to chest
    20 side lying kick outs
    15 side crunches per side

    Flow Test:
    Downward Dog – my heels touch the ground comfortably
    Pigeon – it takes a while to get my hips on the ground/forward, but I am able to do so & lie all the way down.
    Dangling – I can touch the backs of my wrists to the ground
    Back Bend – I didn’t check in a mirror, but I am pretty sure I didn’t bend back very far!  That seems to be my biggest weak spot.  

    Goodnight!

  • Brittany Verner

    Okay so I started the 30 day challenge today and boy am I excited for this month! I really enjoyed the fit test and the choice in the workouts that we could do. I personally did the intermediate level fit test without equipment. 
    Also, welcome Teshia! I found your video fun and easy to follow along. You have a great video presence. I can’t wait to learn more about yoga, while increasing my strength and flexibility. I am going to do your first workout tomorrow morning before I go to work! I also wanted to say that I really enjoy all of the posts about yoga and new food recipes that are being posted on Facebook and Twitter. The entire Bodyrock team is blowing my mind with all of the wonderful information and workouts that you’ll post everyday. 

    Here are my scores:

    Intermediate Level Fit Test Without Equipment:
    1) Squat jump & 1/2 Burpee: 19,17,15
    2) Superman Pushups: 9,10,9
    3) Elevated Triceps Dips: 12, 16, 16
    4) Elevated Knee Abs: 14, 15, 17

    Flow Test: 

    My heels were just barely off the floor in downward dog.
    During pigeon my right hip touches the floor but not my left. I can feel a lot of tightness. 
    While doing the dangling position, I could touch my knuckles to the floor. 
    I had limited mobility in the standing back bend. Even though I can do a back bend on the floor. I found that I could only go to about 2 o’clock without affecting my breathing. 

  • Lisa

    Did the Intermediate Body Weight test today after doing the new yoga moves from Day 2. Here are my scores:
    1. Squat Jump + 1/2 Burpee: 18, 16, 17
    2. Spiderman Pushups: 12, 10, 9 (ouch!)
    3. Elevated Tricep Dips: 17, 22, 23 (knees bent)
    4. Elevated Knee Abs: 18, 17, 17. Harder than they look!
    Thanks!

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

    I didn’t want today to be any sort of barometer for my fitness.  NOT at my peak today.  So I didn’t want to do the fit tests, and the new workouts weren’t up.  But I did one of Kyla’s workouts and expanded it into a 20 minute workout.  It was fantastic!  

    burpee stall: 13-11-10-10
    jump jack push up: 15-14-13-11
    speed skater squat and jump: 10-9-9-10
    toe touch plank: 18-16-15-15
    jump lunges: 40-35-33-35 

    I started out with 500 high knee skips with jump rope and beat my former time by 15 seconds! I got 3:01.

    I’m excited about BodyRock flow, but please please please keep the workouts being a great mix of full body exercises!  I get worried when I see now that they’re separated into “sculpt” and “burn” because most BodyRock exercises do ALL of that.  It’s good for branding yourself, but it also starts sounding a little corporate, which is totally not the BodyRock style.  NOt a complaint of you or the awesome workouts or community, just an observation of the marketing.  Oh–but I do LOOOVE the new website and logo!

    Looking forward to jumping into this 30 day challenge! xoxo

  • Anonymous

    Hi Diwa,

    It’s only Wednesday here!  You are in a different time zone!

  • Lila Alejandra ♥

    Where is my comment?? Was it deleted?? =( =( I didn´t say anything mean =( =(

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

    I love that yoga is being incorporated into BR. Teshia, your flexibility is amazing!  I’m about to go do the workout.  This smoothie was my pre-workout snack:

    http://moveeatlivewell.blogspot.com/2012/05/strawberry-banana-pineapple-smoothie.html 

  • Bodyrocker_Audra

    They’re not posted yet.  They put them up on the current day and usually depending on what time zone your in, it’s up in the evening for me, Pacific time.

  • Discolover

    Advanced Body Weight Fit Test
    10/9/9
    14/14/14
    16/23(knees)/27(knees)
    7/7/7

  • Chloe

     What time do they usually post the workout of the day?
     Chloe

  • http://www.facebook.com/sonumjags So Ja

    I did intermediate with equipment and here are my scores:
    Squats with weights:25, 22, 21
    1/2 burpees with weights: 10, 8, 7
    Triceps dips: 25, 19, 15
    Elevated knee abs: 15, 10, 10 (my legs were still hurting from yesterday’s run)

    And for flow test first 2 I did very well I felt :) Dangling: My finger tips are 4 ” above the floor and standing back bend also very tough for me :) So will keep working on them :) Teshia you are amazing!! so flexible….since when are you doing yoga?
    Keep it up BR!!

  • Anonymous

    It won’t take long and your going to love it!! Glad you came.

  • Anonymous

    Just start a few days behind, and then you will always have a workout.  I will start on Fri. Michelle

  • BodyRocker_Bonnie

    I did the intermediate level bodyweight fit test after a poor night of sleep, so maybe that wasn’t the best idea, as I didn’t feel like I had the energy I had hoped for.  But this kick off is so much fun I still wanted to jump right in….!  I’m also looking forward to trying the others, they all look great.

    Squat Jump & 1/2 burpee – 14, 11, 10
    Superman PUs – 11, 10, 9.5
    Elevated Tricep Dips – 17, 17, 17
    Elevated Knee Abs – 18, 18, 19

    Thanks BodyRock Team!
    And Cali, you are a darling.

  • Anonymous

    Not posted yet! It’s usually a good thing to be a few days behind in your workouts so that when this happens (no workout posted) you have a workout in reserve.  I will start the 30 day C on Friday.  Also http://www.litealloy.com has alot of older workouts that are very easy to search through so you can find just what you want.  If you are new to bodyrock these delayed workouts happen occasionally. Michelle

  • Chris Lee

    i did kyla’s 250 rep w/o 2x through this morning.  total time was 15:05. 

    i finished with:

    warm up abs 3/10/50
    crunch scissors 28
    kick over & knee raise on dip station 17
    diagonal knee raise on dip station 24

    then may abs (mayhem?)
    mermaid R 25
    mtn climber 30 sec
    mermaid L 25
    mtn climber 30 sec
    knee hugs 25
    mtn climber 30 sec
    ab burnout 1 min
    x2

    chris

  • Anonymous

    hi mel!  you do your fit test today, then tomorrow you do the new workout, and all week do the new workout then take your active rest days, they should post the fit test again at the end of the month.  It is easier to work a day behind so you are not dependent on when they post the new workout.

  • Hilarywille

    May challenge is a great idea and I love the way you have set up the schedule…
    I am a competitive athlete and have experienced many different strength and weight programs, however I truly love the body rock approach and have completed several bodyrock workouts. 
    I decided to try the fit test yesterday… 
    I completed the advanced fit test with weight – i dont have a sandbad but used a 10lb medicine ball.  here are my results:
    shoulder squat+drop, push up and tuck jump: 8/8/7
    push up+plyo jump : 12/12/11
    tricep dips: 30/28/25
    cicrle abs: 31/31/31

    I loved the test and the exercises… can’t wait for more!

  • Carolin

    I did the intermediates non weighted. My scores:

    1/2 Burpees 15/14/12
    Superman Push Ups 10/8/8
    Elevated Triceps Dips 14/11/12
    Elevated Knee Abs 12/12/13

    I´m still struggeling with my knees and I have to go slow, but thats okay. I do what I can do one step at a time. I hope it gets better soon, I will see a doctor the day after tomorrow. Hopefully he can help me with my knees.

    I had some really bad days, cause my familiy was told that my mom is suffering from cancer in her stomach. They can´t do anything for her, they found the tumor too late. That again puts the empassis on how important it is to eat clean, cause ohne major cause of cancer in the stomach is industrial food, salt, sugar and too few veggies and fruits. After a few days of binging very bad because of frustration and anxiety I´m back on track and I´m again giving it my best.

    Thank you!

  • Xenia_k

    sorry, I don’t get it :)

    Today is Thursday but when I click on today’s workout there’s only the first workout – how can I see the ‘real’ workout of today ?
    Thank you already. :)

    • Anonymous

      Hi Xenia_k

      you are in a different time zone.  where they are filming it is 3 pm on wednesday still.  it is easier to pick an older workout for today if you wish to workout, then do the new workout tomorrow.  rather than waiting.  for you since you are ahead of them thursday and fridays workout might be better suited for your monday and tuesday, then their mondays workout will be up for you on wednesday, and then there won’t be an interuption.  or you can just always pick an older workout to do.

    • Anonymous

      They are not posted yet.  This has happened on and off now and I have been with BR for 1 1/2 yrs.  Just have a back up wo or do an older one.  It cna be an inconvience but there are al ot of other workouts to choose from. Michelle

  • Eesh

    Is the workout coming!! I wanna get started :)

  • http://www.facebook.com/krystina.davidson Krystina Davidson

    I’m just starting the 30-day challenge so I’m a few days behind. I’m a beginner, so I’m wondering if we do the Flow test. If so, how often? Is it after each exercise or just at the beginning and end of the challenge?

    • Anonymous

      The Flow is designed to increase your flexablility so the more often you do it the better. I am going to work on holding the poses for one minute each after my workouts, when I’m warmed up.  Then as the month goes on increase my time, working on my breathing.  If you are new to yoga just know there is no perfect pose.  It is always a work in progress!  If you can I would do them everyday. Michelle

  • Brittany Watkins

    Advanced Fit Test – body weight! Those abs were killer!!!

    Burpee with Pushup and tuck jump – 12, 11, 10
    Pushup with jumpout legs – 19, 16, 15
    Tricep dips legs and arms elevated – 29, 26, 27 (OUCH!)
    Abs (bicycle L & R, reverse crunch, middle) – 6.5, 6, 7

    Then ran 5k… woooo sweat! :)

  • Bodyrocker_Audra

    I really wanted to do the intermediate because of the different exercise varieties.  Oh well.  I didn’t have any energy left today to do a second workout and thats okay considering I pushed my hardest.  I will however, write down the intermediate workouts and the advanced bodyweight workout for future workouts when I’m waiting for a new one to post.

    Advanced equipment WO
    30lbSBSquatPU&TuckJump: 9/8/5
    PU& PlyoJump:  8/6/6
    Dips:  16/16/12
    CircleAbs:  23/20/17

    The Flow test was a nice treat, thank you Teshia!

  • Tori Bradford

     A lot of us have this problem.  We just are usually a day behind, but it’s not a big deal.

    • Anonymous

      Start a few days behind, thats what I do!

  • Tori Bradford

    I did the Intermediate non-weighted fit test yesterday after a 30 minuted aerobic burn out.  But my friend Becky  inspired me.  Because they didn’t have today’s video up I decided to try the Advanced Weighted Fit Test.  I feel awesome, but my triceps are killing me.  Here are my scores:  
    1. Shoulder squat and drop, Push up and tuck jump 4, 4, 4 (on knees for push ups)  My sand bag weighs 26lbs
    2. Push up and plyo Jump (used stair for jump) 7, 6 (2 PU on knees), 6 (on knees for PU)
    3.  Tricep dips 15, 13, 12 (I put my foot down at the bottom of the dip except the last round where the foot was down for the majority of the reps
    4.  Circle Abs 19, 19, 16

    I’m so excited for Bodyrock Flow.  I am so unflexible and I can’t wait to change that.  Wahoo for another 30 day challenge.  I hope this time I see some big results.

  • Gerri Lee Schafer

    well, I don’t think my arms are overly large, but I do have nice tone and definition in both arms, shoulders, pecs and delts and entire back….people don’t woder if I work out, they can tell by looking at my muscles…hope that helps

  • Gerri Lee Schafer

    well, I don’t think my arms are overly large, but I do have nice tone and definition in both arms, shoulders, pecs and delts and entire back….people don’t woder if I work out, they can tell by looking at my muscles…hope that helps

  • Anonymous

    Hey Supernaynay – what did you use to hold the water in the sandbag? I’d love to try it!

  • Anonymous

    Hey Supernaynay – what did you use to hold the water in the sandbag? I’d love to try it!

  • Anonymous

    I have just recently started BodyRocking and I love it!  Great motivation, easy to follow, you guys are great!  This is my first 30 Day Challenge and I am committed to complete it and change my diet to a healthy diet!

    Intermediate Level Body Weight

    Squat Jump & ½ Burpee 16/14/13

    Superman PushUps 11/14/11

    Elevated Tricep Dips 28/30/30

    Elevated Knee Abs 10/12/11

    Flow Test

    Downward Dog – Good stretch, need to have a mirror to check the alignment of my back, no tightness in hamstrings, feet flat on the floor

    Pigeon – Great!  Front hip does not touch the floor (on both sides), good reach through

    Dangling – To the ankles, finger tips touch the floor, knees not completely straight, but slightly bent

    Standing Back Bend – Yikes!  I need some work on this one!  Could not see the wall behind me J  I do have scoliosis, that may be a factor, but just need to breath and work on this one

  • http://www.facebook.com/people/Kristen-Foster/517615402 Kristen Foster

    My mother and I did the Beginner work out and we are SOOO out of shape lol. Thank you for posting different levels for us to choose from. ALSO, thank you so much for posting work outs without equipment because we don’t have any yet. 
    Beginner (me)
    squats: 28, 32, 33
    push ups: 29, 35, 20
    tricep dips: 33, 22, 24
    abs: 41, 41, 40

    Beginner (my mother :)
    squats: 25, 29, 27
    push ups: 28, 29. 19
    tricep dips: 27, 22, 24
    abs: 33, 35, 37

  • Jennythegiraffe9

     I think you get to choose one or the other

  • Anonymous

    Nope, just one workout on any given day, that’s your “Body Rock Burn”. This first one is simply labeled as a fit test as well–since you’ll repeat it again weeks later, to compare scores and measure your progress.

    And for anyone wondering, the “Sculpt” part should just be some extra exercises you can do (after you’ve done your regular “Burn” workout) that will focus on different areas… like chest, legs, abs, etc.

  • Anonymous

    Nope, just one workout on any given day, that’s your “Body Rock Burn”. This first one is simply labeled as a fit test as well–since you’ll repeat it again weeks later, to compare scores and measure your progress.

    And for anyone wondering, the “Sculpt” part should just be some extra exercises you can do (after you’ve done your regular “Burn” workout) that will focus on different areas… like chest, legs, abs, etc.

  • Anonymous

    I was very skeptic  at the beginning…but today I have no words to describe how amazed I am by the profesionalism of BODYROCKTV I’m so ready to start with the 30 day challange. At first I couldn’t really understand the exercises or where to start but now you guys have made it so easy  and convinient. I have never been athletic and I happen to have a very bad relationship with my threadmill :0 I tried Jillian Michaels videos but I really don’t like how pushy she is not like Liza haha she is constantly saying positive things and has such a nice vibe, I also tried other videos but they are too loooonnngggg and more than tired I get bored on the other hand  I just tried one of the old Liza’s  videos and found how amazing it feels to push myself..eventhough I can only do 5 push ups :(   but the 12 minutes was enough to make me sweat and feel revived.. anyways I will post my before and after pictures in 30 days!!!!!!! cause I’m sure this 30 day challange will have an impact on my body and health!! THANKYOU GUYS …U R JUST THE BEST!!

  • Anonymous

    :) nop… you can do whatever you want. I don´t take it like we are supposed to do something. BR team offers us an inspiration and we can pick whatever suits us. 

  • Anonymous

    :) nop… you can do whatever you want. I don´t take it like we are supposed to do something. BR team offers us an inspiration and we can pick whatever suits us. 

  • http://www.facebook.com/jorgeperezarq Misguan Jorge Perez Peñaloza

    my results….

    fit test intermediate with equipment:

    1.- SQUAT & PRESS WITH SAND BAG            18-16-12
    2.- PUSH-UP & CLEAN & PRESS                     6-4-4
    3.- TRICEPS EQUIALIZER                                16-17-15
    4.- ABS DIP STATION                                       20-19-16

  • http://www.facebook.com/jorgeperezarq Misguan Jorge Perez Peñaloza

    my results….

    fit test intermediate with equipment:

    1.- SQUAT & PRESS WITH SAND BAG            18-16-12
    2.- PUSH-UP & CLEAN & PRESS                     6-4-4
    3.- TRICEPS EQUIALIZER                                16-17-15
    4.- ABS DIP STATION                                       20-19-16

  • Anonymous

    Hi everybody!

    I haven’t done sports for quite a while, due to a knee injury.
    I really want to get back on track!
    I ganied like 20 kilograms, since my first sugery.

    So here are my beginner results
    1) Squats: 24/20/152) Push-Ups: 18/18/133) Tricep Dips: 8/6/54) Abs: 16/12/10I know, that my scores are far from good. But I guess that’s why I’m here ;) It can only get better.

  • Anonymous

    Hi everybody!

    I haven’t done sports for quite a while, due to a knee injury.
    I really want to get back on track!
    I ganied like 20 kilograms, since my first sugery.

    So here are my beginner results
    1) Squats: 24/20/152) Push-Ups: 18/18/133) Tricep Dips: 8/6/54) Abs: 16/12/10I know, that my scores are far from good. But I guess that’s why I’m here ;) It can only get better.

  • Anonymous

    Exactly! The pressure from everywhere must be huge. And everyone has his own opinion and is persuaded that it is the only true in the world. Really not an easy position.

  • Anonymous

    Čau Bájo! To je bájo :) Díky za kompliment i komentář – jsem ráda, že to vidíme podobně. Czech girls rock!

  • Anonymous

    Čau Bájo! To je bájo :) Díky za kompliment i komentář – jsem ráda, že to vidíme podobně. Czech girls rock!

  • Anonymous

    I am a total beginner…so much so that the fit test kicked my ass!  Oh well – no where to go but UP!!  Love the new Flow.  Did that fit test as well last night and I discovered I’m not as flexible as I thought.  Love Body Rock!!!

  • Carastrings

    Love the yoga! Thank you so much for your careful explanations.

  • Carastrings

    Love the yoga! Thank you so much for your careful explanations.

  • Jgreen

    Hi, I just found this and confused do we do the workout (I picked beginner) for 30 days or is there going to be a new one everyday? Please reply. Thanks!

    • http://www.facebook.com/profile.php?id=1037690594 Karen O’ Reilly

      There will be a new workout each day :)

  • Jgreen

    Hi, I just found this and confused do we do the workout (I picked beginner) for 30 days or is there going to be a new one everyday? Please reply. Thanks!

  • http://www.facebook.com/alen4ik2003 Helen Litvinenko

    Hi Everyone, I’m new here and have been following Bodyrock for almost a year but never did any of the exercises.  With Lisa as the host – I could not resist to finally join and give it a try.  I’m not sure if these scores are good or not, but here are my results for the beginners fit test:

    Squats: 40/36/38
    Pushups (knees): 34/25/20 (making sure I went all the way down)
    Tricep Dips: 31/25/25 (on the side of a low tea table)
    Abs: 30/30/28

    I wasn’t sure if you are supposed to take a break between the rounds, so I just took 10 seconds between all the exercises I did in 12 minutes. 

    As for the yoga, I think Teshia you are great.  You seem like such an open person and your explanations are just so easy to comprehend.  I’m not very flexible  and have never been, so there is room for improvement.

    1) Downward Dog – knees bent a lot a and on tip toes.
    2) Pigeon Left – used pillow under hip
    3) Pigeon Right – used pillow under hip
    4) Dangling – hands reach just below the knee, with straight legs
    5) Standing Back Band – very limited flexibility, maybe at a 15-20 degree angle.

    I just want to say thank you for all your hard work, I hope I can keep up with the 30 day challenge.

  • http://www.facebook.com/alen4ik2003 Helen Litvinenko

    Hi Everyone, I’m new here and have been following Bodyrock for almost a year but never did any of the exercises.  With Lisa as the host – I could not resist to finally join and give it a try.  I’m not sure if these scores are good or not, but here are my results for the beginners fit test:

    Squats: 40/36/38
    Pushups (knees): 34/25/20 (making sure I went all the way down)
    Tricep Dips: 31/25/25 (on the side of a low tea table)
    Abs: 30/30/28

    I wasn’t sure if you are supposed to take a break between the rounds, so I just took 10 seconds between all the exercises I did in 12 minutes. 

    As for the yoga, I think Teshia you are great.  You seem like such an open person and your explanations are just so easy to comprehend.  I’m not very flexible  and have never been, so there is room for improvement.

    1) Downward Dog – knees bent a lot a and on tip toes.
    2) Pigeon Left – used pillow under hip
    3) Pigeon Right – used pillow under hip
    4) Dangling – hands reach just below the knee, with straight legs
    5) Standing Back Band – very limited flexibility, maybe at a 15-20 degree angle.

    I just want to say thank you for all your hard work, I hope I can keep up with the 30 day challenge.

  • Brianne

    They are hoping to have them up by 2pm EST every day.

  • Linds

    I did the beginner…just had my 1st child 7 weeks ago and need to get back to my pre-baby body by summer!!
    SQUATS: 28, 29, 30
    PUSH UPS (ON KNEES): 21,22,19
    TRI DIPS: 21,19,18
    ABS: 32,29,29

  • Linds

    I did the beginner…just had my 1st child 7 weeks ago and need to get back to my pre-baby body by summer!!
    SQUATS: 28, 29, 30
    PUSH UPS (ON KNEES): 21,22,19
    TRI DIPS: 21,19,18
    ABS: 32,29,29

  • Priscilla Bingham

    intermediate with equipment
    13,16,13
    6,6,5
    15,14,13
    34,36,39

  • Priscilla Bingham

    intermediate with equipment
    13,16,13
    6,6,5
    15,14,13
    34,36,39

  • Brianne

    They will post new videos everyday with a different workout.  They plan on having them out by 2pm EST so a lot of people do things a day behind to fit their schedule.  Hope that helps!

  • Brianne

    They will post new videos everyday with a different workout.  They plan on having them out by 2pm EST so a lot of people do things a day behind to fit their schedule.  Hope that helps!

  • Rebecca

    Wow!!!  
    I thought before this test I was in half decent shape.  Yoga everyday, walks with the dog and running 2-3 times a week.  Forget that!!  I totally bombed that test.  
    I tried the intermediate without weights. 
    squat jump & 1/2 burpee 1(16)2(14)3(20)  The second round I could hardly move I had to stop jumping and just move through the exercise.  By the 3rd round I did get back a little energy and was able to jump through about half of the exercise. 
    Superman pushup 1(0)2(9)3(14)  whats so sad about this one is I used to be pretty good at pushups but this time I had to do the box pushup for just about all the rounds.  Pathetic!!
    elevated triceps 1(18)2(14)3(19)  For this one my arms were so beat from the pushups that I just  did the dips without my legs up.  So hard to get through
    Elevated knee abs  1(16)2(12)3(12)  This is about the only one that I was okay at.  Still didn’t do alot but was able to do full situps with out too much stopping.  

    All in all I’m happy I did this test.  I feel alot more energized compared to before I started.  I am looking forward to this 30 day challenge.  I just hope I can make.  

    Thanks for everything you guys do. 
    Rebecca 

  • Rebecca

    Wow!!!  
    I thought before this test I was in half decent shape.  Yoga everyday, walks with the dog and running 2-3 times a week.  Forget that!!  I totally bombed that test.  
    I tried the intermediate without weights. 
    squat jump & 1/2 burpee 1(16)2(14)3(20)  The second round I could hardly move I had to stop jumping and just move through the exercise.  By the 3rd round I did get back a little energy and was able to jump through about half of the exercise. 
    Superman pushup 1(0)2(9)3(14)  whats so sad about this one is I used to be pretty good at pushups but this time I had to do the box pushup for just about all the rounds.  Pathetic!!
    elevated triceps 1(18)2(14)3(19)  For this one my arms were so beat from the pushups that I just  did the dips without my legs up.  So hard to get through
    Elevated knee abs  1(16)2(12)3(12)  This is about the only one that I was okay at.  Still didn’t do alot but was able to do full situps with out too much stopping.  

    All in all I’m happy I did this test.  I feel alot more energized compared to before I started.  I am looking forward to this 30 day challenge.  I just hope I can make.  

    Thanks for everything you guys do. 
    Rebecca 

  • Anonymous

    I did the beginner since this is the first time i am ever doing bodyrock. 
    squats: 29/26/24

    push ups: 20/14/15 (box knees)

    tricep dips: cannot do! i cant get back up after i go down :/

    abs: 25/24/37 (crunches)
    I think I did pretty good for my first time except for the fact I cant do the tricep dips. I will be doing the flow in a couple minutes :)

  • Anonymous

    I did the beginner since this is the first time i am ever doing bodyrock. 
    squats: 29/26/24

    push ups: 20/14/15 (box knees)

    tricep dips: cannot do! i cant get back up after i go down :/

    abs: 25/24/37 (crunches)
    I think I did pretty good for my first time except for the fact I cant do the tricep dips. I will be doing the flow in a couple minutes :)

  • http://www.facebook.com/profile.php?id=536786452 Maude Leclerc Beckman

    I decided to give the intermediate a try :) Beginner’s test wasn’t easy but I thought I could push harder…

     Squat jump 1/2 burpee: 14/15/12 Oh my legs!
    Superman Push ups: 14/12/14 Core is burning!
    Elevated tricep dips: 27/22/20 Arms on fire!!!
    Elevated knee abs: 10/10/9 Still have the weakened post prego abs :(

  • http://www.facebook.com/profile.php?id=536786452 Maude Leclerc Beckman

    I decided to give the intermediate a try :) Beginner’s test wasn’t easy but I thought I could push harder…

     Squat jump 1/2 burpee: 14/15/12 Oh my legs!
    Superman Push ups: 14/12/14 Core is burning!
    Elevated tricep dips: 27/22/20 Arms on fire!!!
    Elevated knee abs: 10/10/9 Still have the weakened post prego abs :(

  • http://www.facebook.com/profile.php?id=1090268823 Menia Hondroudi

    Advanced level with equipment
    1.7 6 6
    2.9 8 8
    3.14 11 12
    4.16 19 17
    T.Y!!

  • Chetori

    fit  test…check

  • Chelsey_rawlings

    Forgot to post my scores yesterday. I did the Advanced Body Weight Only workout, and my arms were not ready for all those push-ups! I had to go onto my knees for most of them. :
    1) 10 9 10
    2) 15 11 13
    3) 15 13 12
    4) 8 9 9

  • Graygang

    You asked for feedback about the yoga…  I LOVED it!  I’m usually pretty rushed and don’t take enough time to stretch most days.  The pigeon pose really helped me as I have lower back problems and get a lot of pain through my hip.  I think it also helped me mentally to have something calming and slow to end my workout and start the rest of my day.  Thanks again.  

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

    I did both Advanced Fit Tests this morning.
    Made slight modifications

    Scores for Body Weight::
    Push-Up, Burpee & Tuck Jump: 11/8/7
    Push-Up With Jump Out Legs: 12/10/10 [last 2 rounds from knees]
    Elevated Tricep Dips (Diamond Push Ups): 11/7/9 [from knees]
    Bike Abs L & R, Reverse Crunch, Split & Touch Through: 9/10/9

    Scores for With Equipment::
    Shoulder Squat & Drop & Tuck Jump: 10/8/9 [used 10 pound kettlebell, no push up. Just couldn't hahaha.]
    Box Jump: 6/13/12 [last 2 rounds without push up]
    Tricep Dips: 15/14/14 [toes on floor]
    Circle Abs: 15/14/14 [toe tap between reps]

    Goals for 30 days:
    1) Do a full tricep dip on dip station: right now I can’t.
    2) Do at least 5 circle ab reps without putting feet down in between.
    3) Use my 15 pound kettlebell for the Shoulder Squats

  • http://www.facebook.com/profile.php?id=513654008 Mariano Viloria

    ok Cool.. these are my numbers for the “Advanced Level Bodyweight Only Fit Test”

    1) Push-Up, Burpee & Tuck Jump 13 9 72) Push-Up With Jump Out Legs 12 6 63) Elevated Tricep Dips 8 9 knee 9 knee4) Bike Abs L & R, Reverse Crunch, Split & Touch Through 6 5 4

    BodyRock Flow Test
    For this Yoga based flexibility test I didn’t do so good :-( it was actually really bad! Lots of pressure on my shoulders, my hamstrings are super tight and my heals are FAR drom touching the floor.

    Thanks for putting All These great work outs together! 

  • Heather Ainsworth

    I had a baby six months ago and had some issues which prevented me from working out or doing really anything too physical so I am finely cleared to start doing things again and am new to this so I did beginner, my scores are so lame compared to everyone else’s lol almost didn’t want to put them, but here goes..

    Squats 25/23/22
    Pushup (Knees) 12/13/17
    Triceps 14/10/12
    Abs 11/11/12

    Flow
    Downward dog – heels about an inch from the floor
    Pigeon – hips touched floor, that felt AMAZING btw.
    Dangling – fingertips to the floor
    Standing back bend – oh mylanta it hurt so bad, I could barely go back and could not hold it for long at all

    You guys are awesome and I am officially in love. Can’t wait to do more and more!

  • Debbies3360

    I did the intermediate with equipment. Using 22 lbs in SB.
    Squat & press 20,21,22
    Push up, clean & press 6,6,7
    Triceps using equalizer 19,17,21
    Abs using equalizer 26,27,25

    I like the idea of the flow fit test but I wish she would have Introduced herself and talk about proper breathing etc rather than start with that pose that shows how limber she is. It was a little off putting and discouraging. Most people are not that limber. She should focus on how with time everyone can have improvement in there flexibility

  • Gerri Lee Schafer

    Morning …I did the advanced test with equipment

    I used 32.5 lb in my SB…did a push up/jump knee tuck for exercise # 2…used a dip station for exercise # 3 & 4…all dips unassisted.

    1/ 6-6-6
    2/ 10-9-9
    3/ 19-16-15
    4/ 23-22-22

    followed by 5 rounds of the following
    8 band assisted pull ups
    20 regular push ups
    50 russian/mason twist w/10 lb medicine ball

    • Chris Lee

      you should have used a beer keg for the plyo jump!  and taken pictures!

      • Gerri Lee Schafer

        hahahaha…sorry , don’t have one of those at home..it would only work full though…needs the weight so it wouldn’t rock or move

        • Chris Lee

          maybe one day we’ll all get together, jump up and down on it, then empty it!

          • Gerri Lee Schafer

            sounds like a damn fine plan

  • http://www.facebook.com/profile.php?id=1037690594 Karen O’ Reilly

    Well done Bodyrock, this is a great direction. I did a yoga class many years ago, then studied yoga in college but over the years I have been doing it less and less. Thank you for bringing it back to me. Teshia is wonderful, a great addition.
    I did the advanced non-equipment. I did find the push ups hard as I’ve only just started the regular push ups. Went onto my knees for the latter part.

    Push up, burpee, tuck jump – 9, 8 ,7
    Push up with Jump legs – 14, 9, 11
    Elevated tricep dips 20, 20, 24
    Bike abs, reverse crunch and touch through 7, 7, 9

    Downward Dog – A little tightness in my hamstrings.
    Pidgeon – butt was on the floor both sides, my hip wasn’t – almost 
    Dangling – fingers on the floor

  • Lenka Slovakia

    Hello hello i really like this BR flow… cant wait to try it. 
    I really like how you show everything. very slowly, pose by pose.. I have had watched joga video it was good but it was very quick and each move i was doing had to stop doing it and watch it properly and then continue or rewind and it was bit annoying. This way we can learn pose by pose and then you can just call it to as and will know. Thanks Teshia…

  • Jenn

    I just tried the Flow test, first thing in the morning, when I’m at my least flexible.

    Downward dog: I could not touch my heels to floor and needed a slight bend in my knees.

    Pigeon: With my right knee forward I can easily have my bum on the floor with my hips square, but the back leg hip does not quite touch the floor, I can lean forward until my head is on the floor. With my left knee forward, getting my bum on the floor is a little hard, and my hips are twisted, I cannot get the rear leg hip square or low, and I can only bend forward half as much as on the other side.

    Dangling: I can keep my knees straight, my fingers lay on the floor with the palms of my hands lifting up from the floor.

    Standing back bend: Wall? I can’t even see the wall behind me. I am so bad at this that I could only see my ceiling.

    Anyway, I’m really looking forward to the Flow routines! I could definitely use it, and until I get my iron back up I’m too weak to even make it through a regular BodyRock workout right now (I tried a few times, but my muscles just ran out of juice & I got sick from it).

  • Anonymous

    hi guys!

    I did “Wicked Little Curves!” intermediate weighted as my fit test today.  I used my “sandbag” (homemade) with 17lbs.  It doesn’t work that well for presses, and cleans, but it’ll do.  used my dip station and did dips instead.

    squat & press – 16, 13, 11
    pushup clean & press – 7, 5.5, 5
    tricep dips – 13, 10, 11
    knee raises – 16, 11, 13

    followed with “my body Rocks workout” altered slightly, 2 rounds of 6 exercises.
    then I did Teshia’s Flow test one minute each.

    after work tonight I did “Sexy Skin Workout” bodyweight advanced.  I changed the triceps to tricep dips off a chair with feet on another chair. can tell I’m tired from working as my burpees decreased rapidly! lol

    burpee jump tuck – 9, 5, 4
    dynamic pushup – 10, 8, 7
    chair triceps dip – 12, 10, 12
    abs routine – 8, 8, 9

    looking forward to trying Teshia’s routine tomorrow!

    I’m sad to not see any workouts with Sean on the schedule. :(

    have a great night!

    • Anonymous

      I read that he may do some of the “Sculpt” bonuses now and then… if he’s not too busy holding the camera. :p

    • Anonymous

      I read that he may do some of the “Sculpt” bonuses now and then… if he’s not too busy holding the camera. :p

      • Anonymous

        I see now on his facebook where he may return mid month. Hope so, I like his weighted workouts, as long as they don’t take me an hour! lol

  • Gerri Lee Schafer

    Hi all,

    Just now getting a chance to peek at the new videos.  Crazy day at work…non-stop…no time to even eat all day…I know, bad, but that’s being your own boss…no lunch break.  Will pick one of the advanced fit tests and do it in the am.  This morning I did Z 2 modified with a round of 20 stairs each set…16 stairs up and 16 back down  :) ))…gave the WO a real cardio kick.  I used 2 18 lb dumb bells for the man makers.  My time was 29:07 total.

     I followed this up with 10 rounds of the following,

    50 high knees
    10 push ups
    10 cross body arm drive straight abs
    10 1-2-3 low pulse squat jump

    I’m starting another month long push up challenge if any one wants to join.  100 extra push ups per day…sets of what ever you are comfy with….all at once or through out the day…thank you strong like Susan

  • Lisa

    Welcome Teshia! Great addition to Body Rock!
    I chose the Advanced Fit Test with Equipment using my dip station and new sandbag. It is approx. 20lb. For the Plyo Jumps I used my stairs and jumped up to the second stair.
    1. Shoulder Squat/Drop/Pushup/Tuck Jump: 6, 5.5, 5
    2. Pushup/Plyo Jump: 8, 7.5, 7
    3. Tricep Dips: (assisted): 24, 22, 23
    4.Circle Abs (ouch): 16, 17, 17

    Looking forward to increasing my flexibility and adding this new element to my workouts! Thanks guys!! (I, too, loved the Cali cameo…so cute!)

  • Anonymous

    Good evening, Lisa, Freddy and Sean!

    Love this challenge – a wholehearted effort for the real deal lifestyle
    change :) And welcome, Teshia!!! Love, love, love the concept from you
    guys, and you glow, hon! :)

    Because of my wavering Bodyrockedness over the last few months, I opted
    for the equipmentless Intermediate test – I feel  great, spent the rest
    of the evening preparing food for myself and my guy, and I’m about to go
    for a brisk half an hour walk with our pooch, after which I will go for
    the Flow test as my stretch, wind-down before bed.

    Intermediate results, DAY 1 of the Challenge:

    1) Squat Jump & 1/2 Burpee – 14.5, 13, 11

    2) Superman Push Ups – 12, 10.5, 10

    3) Elevated Tricep Dips – 19, 16, 16

    4) Elevated Knee Abs – 15, 15, 16

    I’ve been going through
    simplyshredded.com ‘s interviews with top female fitness and figure
    competitors and am PUMPED to lay my goals to paper! I know they can be
    achieved at home =) In particular, check out Melissa Larsen’s amazing
    transformation (and tatt :p ):

    http://www.simplyshredded.com/npc-bikini-compeitior-fitness-model-melissa-larsen-talks-with-simplyshredded-com.html

    Cheers, from your oh so faithful Bodyrocker,

    Dana

     

    • Bodyrocker_Audra

      I love Simplyshredded!  A lot of great nutrition and supplement info there.  One of my faves!

  • Lila Alejandra ♥

    Yeeeeiiihhh!!! I have recently wanted to start yoga!! Thank you , thank you, thank you BodyRock for this new idea of having these  new yoga exercises for us!!!! I´m so happy,  welcome Teshia. I do have tons of questions about yoga, but I´ll wait because I´m sure you will giving me the answeres in the course of time =)

    BodyRock ROCKS!!!

  • Joshy

     thank you for sharing that about your dad. I have heard other stories how yoga has helped people in a significant psychological manner. I am glad that yoga is being added to bodyrock and that you have poses that beginners can do as I am definitely a beginner in yoga.

  • ZoeRocker

    So stoked!! doing the intermediate weighted workout right now!

  • Chris Lee

    i did the advanced fit test with equipment this afternoon.  i used a 36 lbs sb and dip station.

    shoulder squat/drop/pushup/JT: 7-7-7
    pushup & plyo jump 11-10-9
    dips (all unassisted) 16-14-16
    circle abs 21-21-23

    for my plyo “bench” i used 4 glass racks stacked on top of each other.   it was 22 inches high.

    i really like the flow idea.  i’ve never done yoga before, but i’ve been interested in it for quite a while.  it’ll be cool to see what happens.

    downward dog – heels on floor
    pigeon L – good. all the way down to the floor
    pigeon R – not as good.  bad knee kept me from getting my hips right.
    dangling – i could sleep like this!  i could comfortably put my palms on the floor with my knees locked straight.  should they be locked out or have a slight bed?
    back bend – need to work on this!

    thanks for this!

    chris

  • Cindy

    I did the intermediate workout at home .
    1 Squat jump and 1/2 burpee with 16 pounds sandbag 16-17-17
    2 Superman push up 15-14-13
    3 Elevated tricep dips 20-20-21
    4 Elevate knee abs 26-26-22
    Wicke little curves
    1 22-22-20
    2 13-12-10
    3 Bulgarian split squat 20 each leg, One elevated leg lift 20, tricep push up 17
    4 Bike abs, reverse crunch, split touch 9-9-7
    Great workout!

  • md

    Teshia – you are sooo beautiful – both inside and outside!  It’s as if BRTV tailor fitted this segment of their site just for you!  Curious if you have always been very flexible or did it come to you after your exposure to yoga?!

    • Jenny

       I agree! i would LOVE to be that flexible someday!

    • Jenny

       I agree! i would LOVE to be that flexible someday!

  • http://BodyRock.Tv/ Lvette_1

    A lot of hard work was put into this post  by the BodyRock team. Thanks teams!. I hope bodyrockers are more  patient when routines are not posted exactly at the time they want it. It takes all day to put things together.  Bodyrockers can workout a day or two behind the posting (my actual suggestion).

    Completed this May 1 in the morning. Advanced Level with Equipment.

    1. 5-5-5 (25lb bag)
    2. 7-7-6
    3. 15-17-13 (Dip Station -Half of my reps done with legs on the floor)
    4. 17-14-11(Dip Station)

    Teshia’s flow routine. 10 mins of rotating  all four poseses. My hips are definitely tight judging from my success the pigeon pose.

  • Anonymous

    I did the advanced no-equipment one. I have a sandbag and dip stand, but no box to jump onto! It was hard, but I’ve been here for about a year now and it’s time to up my game :)
    1) Push-Up, Burpee & Tuck Jump: 17/16/12
    2) Push-Up With Jump Out Legs: 15/12/12
    3) Elevated Tricep Dips: 15/22/22 (first round on knees, second and third from knees but just bending from the hips)
    4) Bike Abs L & R, Reverse Crunch, Split & Touch Through: 9/11/11 (found it a bit difficult to get a rhythm going with this one, I think my score would quickly get better with a little practise)
    I really liked this one but found it a bit heavy on my wrists – it’s not like me to do push ups from my knees, but I find the tricep ones very hard anyway, and I could only manage one rep after the first 2 exercises, so knees it was. 

    Loved Teshia’s flow workout/video, and I can’t wait to try out her full workout tomorrow. It’s clear that she’s passionate about yoga, and I thought she seemed really natural in front of the camera, too. 

    I’m trying to make myself workout in the morning (I’m usually an evening exerciser), and I’m telling myself that I should do tomorrow’s before work as it will gently ease me into the day, but I’m secretly hoping that it’s going to be hardcore :)

  • Jill Hobbs

    Wow! I agree with “Kate_CZ”….I didn’t know which one to try, they all looked fun. I completed the Advanced with Equipment with a 27 lb. Sandbag. I had never tried Plyo Jumps so I tried them on a 12 inch stair in my house.

    1) Shoulder Squat / Tuck Jump Combo: 5/5/5
    2) Pushup / Plyo Jump: 7/8/5+1Plyo
    3) Tricep Dips: 22/19/16
    4) Dip Station Circle Abs: 25/22/21

    Teshia’s personality and demeanor seem to initially fit Lisa Marie and Sean. Looking forward to seeing her workouts!

  • Anonymous

    I love seeing Cali!  thanks for keeping that in!  lol too cute!

  • http://www.facebook.com/people/Maia-Gabriel/752279054 Maia Gabriel

    Love the idea of yoga on bodyrock. Can’t wait to get started on this:) Teshia, thanks for sharing your personal story, you are an inspiration!

    • Anonymous

      Yeah..just the perfect combination!!

  • Brianne

    I’ve only recently started running again since I sustained a back injury 6 years ago in Iraq.  I’m starting BodyRock today to get my strength back.  I’m nowhere near where I was in the Army but…
    Beginner Fit Test
    Squats 18, 20, 21
    Push-ups 15, 12, 12
    Dips 11, 13, 17
    Abs 27, 28, 29

    I also think the addition of yoga is great!  It’s what strengthened my back to the point I could run and exercise again after six years of nothing!

  • Brianne

    I’ve only recently started running again since I sustained a back injury 6 years ago in Iraq.  I’m starting BodyRock today to get my strength back.  I’m nowhere near where I was in the Army but…
    Beginner Fit Test
    Squats 18, 20, 21
    Push-ups 15, 12, 12
    Dips 11, 13, 17
    Abs 27, 28, 29

    I also think the addition of yoga is great!  It’s what strengthened my back to the point I could run and exercise again after six years of nothing!

  • http://twitter.com/JaesFitness Jae’s Fitness

    I haven’t participated in any challenges yet but I’m going to try this one.  I did the Intermediate Bodyweight workout and my scores were:

    1) Squat Jump & 1/2 Burpee: 15, 12, 10.5
    2) Superman Push Up (from knees): 14, 12.5, 12
    3) Elevated Tricep Dip: 21, 20, 20
    4) Elevated Knee Abs: 20, 24, 20

  • http://twitter.com/JaesFitness Jae’s Fitness

    I haven’t participated in any challenges yet but I’m going to try this one.  I did the Intermediate Bodyweight workout and my scores were:

    1) Squat Jump & 1/2 Burpee: 15, 12, 10.5
    2) Superman Push Up (from knees): 14, 12.5, 12
    3) Elevated Tricep Dip: 21, 20, 20
    4) Elevated Knee Abs: 20, 24, 20

  • Jerrherrera

    Lisa, here are my stats. I did the advanced without equipment.
    1. 22
    2.22
    3.27 on knees
    4.15

  • Jerrherrera

    Lisa, here are my stats. I did the advanced without equipment.
    1. 22
    2.22
    3.27 on knees
    4.15

  • Anonymous

    FANTASTIC!!!

    I don’t
    know what to comment first. I feel like a child on Christmas. So
    happy with all that presents!

    Let’s
    start with Teshia. I love everything about her. I love what she does,
    how she looks, how she explains everything. I’ve
    never had any role model or something like that but if I had to pick
    someone, I would vote for Teshia 100%! Welcome and please never
    leave! You are so charming, down to earth, sparkling, calming,
    motivating and beautiful woman. Congratulations for being what you
    are! Hats off!

    The workouts! Omg, I desperately want
    to do them all! I’m so greedy.
    Watching all of them made me wanna workout immediately and never
    stop. However that’s not possible, so
    for today I picked the two intermediate and it was more than enough
    for my body :)

    Lisa Marie – I know there are people
    who are trying to bring her down with their comments. I just wanted
    to point out that in the Intermediate Bodyweight video there is a
    strong proof that Lisa Marie is a fair, smart and good person. Cali
    could never love so much anyone who would be insincere or mean. And
    the dog judges only the soul of a human being it doesn’t
    care at all about how anyone changes his or her appearance. And
    that’s the only important thing!

    BR Flow – I will repeat myself again
    but I can’t help it: I love this
    innovation. It’s exactly what I need.
    I’m very glad you have incorporated
    this into your database. And I doubt you could have chosen anyone
    better than Teshia. Well done, BR team!

    Now to the purpose why I’m
    here – the workouts:

    -> INTERMEDIATE WITH EQUIPMENT –
    12 x 10/50, only 4kg Ball as a weight

    1) Squat + Press – 26, 21, 22

    2) PU + Clean + Press – 10, 10,
    9

    3) Triceps PU (using table) –
    18, 16, 15

    4) Knee Raises – 25, 23, 22

    -> 60 seconds rest

    -> INTERMEDIATE BODYWEIGHT – 12 x
    10/50

    1) Burpee (no PU) – 16, 14, 12

    2) Superman PU – 11, 10, 10

    3) Elevated Triceps Dip (legs
    higher than hands) – 15, 16, 12

    4) Bent Elev. Legs – Elbow Touch
    Straight Abs – 21, 20, 21

    -> 120 seconds rest

    -> ABS BONUS – 6 x 10/50

    1) Bike Abs (all the way down) –
    20, 21

    2) Reverse Crunch + Split Through
    – 10, 10

    3) Seated Circles (on the floor) –
    25, 21

    -> 120 seconds rest

    -> FLOW – 15 x 10/30

    1) Downward Dog

    2) Pigeon Left

    3) Pigeon Right

    4) Dangling

    5) Standing Back Band

    - I know that intervals doesn’t
    go with yoga but for the beginning it helps me not to rush everything
    as I’m used to. I found the exercises really beneficial. The most
    intense for me (in a good way!) was the Pigeon. I don’t think I
    have ever in my life stretched these muscles :) And the worst for me
    was the Standing Back Band because my lower back are (after a
    fracture) really bad. I need to take it slow on this, exactly like
    Teshia said.

    I do always thank
    you for the workouts but today I would like to highlit it even more –
    so a huge THANK YOU Teshia (a wonderful name btw), Lisa Marie, Freddy
    and Sean. You are a perfect team!