May 2 2012

Week 1 Day 2 – May 30 Day Challenge – Seriously Hot – BodyRock Flow

Hi BodyRockers,

Due to Freddy being called into an urgent meeting this afternoon in Toronto, I had to put the post up via Skype while he  gave me step by step instructions while travelling down on the train. Which was a bit like rubbing your tummy and tapping your head at the same time – while loosing connection every 5 minutes :/.

Our apologies that it’s a little later than expected (it’s my first time completing an upload from start to finish) but we know how important it is too keep you on track everyday throughout the 30 days – So here is Day 2 of the 30 Day Challenge for you to complete :) .

We are really happy to be able to bring you this BodyRock Flow Programme. We feel it compliments the BodyRock Workouts we have been doing together. BodyRock Flow will help to deliver  long lean muscles and agility, but it also works on many other levels including a stress relief. In 30 days you can work towards much more flexible and lithe body so make sure you follow each day and take part in all of the BodyRock Programs that are listed on the timetable below so you can achieve the maximum results possible.

BodyRock Flow is also a great place for anyone who wishes to take part in a Bodyrock Session for the first time. Do what you can and work up from there, you will be amazed at what you can achieve in just 30 days.

Have a great workout

Lisa-Marie =)

Want to Join the 30 Day Program with us ?

If you new to the site, you can join in this 30 Day Challenge by firstly completing the Fit Test & The Flow Test Here.

The 30 Day Timetable:

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 :) )

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!

 BodyRock Flow:

BodyRock Flow Workout Video:


Awkward Pose – The ”3 Part” Bikram Yoga Posture that will Strengthen & Tone your legs !

* Flow from one part to the other with no break, after you have competed all three parts, drop your arms and take a 10 second breather, then, repeat a second set of the pose. Hold each part of the posture for 10 seconds! So 30 sec of flow, 10 sec rest, 30 sec of flow.

First Part:

- Stand with your feet 6 inches apart, feet flat on the floor
- Raise your arms parallel to the floor, level with your shoulders, palms down, all 5 fingers together. Squeeze your thumbs with the index fingers to fully engage the triceps / biceps.
- Take a deep inhale and with your chest up, exhale and sit down so that your thighs (if possible!) are parallel to the floor. Breathe normally.
* Throughout the posture, keep 6 inches between your hands, knees, and feet, and with your chest lifted, focus on sticking your butt back so that the weight is in your heels
* Hold for 10 seconds, and then press up, keeping your arms there….raise up on your toes for the second part:)

Second Part:

- Stand HIGH on your toes, imagine you are wearing 6 inch stiletto shoes:)
- Keep your stomach in, and your spine as straight as possible / flat back (this will be challenging, but just do your best! Try not to lean froward:)
- Sit down, and again, aim to get your thighs parallel to the floor
- Breathing normally, and again, try and hold the pose for ten seconds
- Press up and drop your heals to the floor for a moment, but again, keep your arms up! If your arms are burning, relax your shoulders, and just keep squeezing your thumbs with your index fingers to work your arms:)

Third Part:
- Come up on your toes, but just a little bit this time:)
- Squeeze your knees and inner thighs tightly together
- Take a deep inhale and then exhale as (still with a flat back) you sit down AGAIN. This time, as you go down, think of pointing your knees down and forward slightly. If I put a ball on your knees, it should go rolling right off.
- Sit down until there’s about a half inch gab between your hips and heals. Try not to sit on the heals / calf muscles:) This is hard to do, but don’t stress, it will get easier over time!
* Hold for ten seconds, then, take an extra deep inhale and as you squeeze your thighs together….press back up.

After the third part, drop your arms down and take a ten second break…then repeat!  After you’ve completed the third part of the second set, again drop your arms,  smile, and thank Bikram for this KILLER leg / butt posture :)

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
  • Anonymous

     Just finished this workout using Ricardo’s sheet. Managed 30 (3 sets of 10) modified burpees (stepped out instead of jump out r/t left shoulder bursitis and low back degenerative disk disease), 30 step ups, three sets of the yoga poses at 30 seconds each, 10 seconds rest between. Then added 200 situps (100 crunches, 50 L, 50R) and a few leg lifts before I got nauseous. The sheet really helped! I am just starting a physical workout after having walked (8-12 miles per week) for a few months after the birth of our daughter. May not be impressive now but it’s a start!

  • mad!

    It’s yoga, so you hold the position for as long as you can and you are still breathing comfortably. It doesn’t have to be 10 sec each, you can hold for more or you can hold for less. If you imagine each second of “holding” as one rep of certain exercise maybe it will make it easier to understand. With time you will be able to hold for longer than 10 sec- it’s a challenge remember :)  Yoga is for stretching and relaxation, a completely different form of exercises and obviously different than the usual repeats, weights and sweating, hence it’s called “flow” and is usually after an intense workout or on its own. On day 30 of this challenge, if you have been following your time table :) , hopefully this “flow” routine will add up to 12 minutes as you will be stronger, more flexible and you will be able to hold for much longer than 10 sec. :) Good luck, I hope this helps. 
    Also try to breathe and relax instead of counting in the beginning. Concentrate on your posture and controlling all of your muscles. Or use a timer :)  

  • Jenny

    Holy crap.  That killed my legs!!!  I loved it!!!  Thaks so much.

  • Doll2105

    I am a few weeks behind on these exercises so sorry about the delayed comment.  I am so glad to have yoga! I love yoga and I love bodyrock so it’s perfect! I am not at all complaining about anything because I know you guys spend a ton of time on everything and I am grateful for everything! Without you guys I wouldn’t have lost the 15lbs I did in February!  But..as far as the yoga goes, I could have used more! I felt that even though the posses were challenging (for me at least) I still could have done more.  I didn’t feel like I was even working out.  By the time I started, I was done.  So maybe just add a bit more to the yoga but again thank you for everything and I am always so excited to workout with you guys! 

  • Smillett08

     80% carbs, 10% fat, 10% protein

  • http://www.facebook.com/profile.php?id=1499542316 Wendy Thibodeau

    That felt really amazing:)! I’m definitely stepping into yoga!

  • Brittany Verner

    Loved the workout. My legs were killing especially during the second pose. I could definitely feel it this morning. As much as I loved this workout, is there anyway that we could do stretching poses on top of the amazing strength poses. I would really like to work towards some of the poses that you have shown us in your videos. I just want to say again that I am so excited that Teshia has joined the bodyrock team. :)

  • Gerri Lee Schafer

    skipping is great cardio too…i was just getting bored with it and started running the stairs. it also has the added benefit of really working the quads. try running 50 sets in a row and you will see what I mean..lol

  • Gerri Lee Schafer

    great job…sorry, but it takes this long for your comments to come through. I sometimes do different sets of push ups too, but if I’m just trying to “get it done”, I stick with regular and wide. glad you like the work out

  • Markdani

    She’s fabulous!!!

  • Lila Alejandra ♥

    I have questions regarding these yoga postures. I hope somebody can answere me and I hope I can find the answere, because I can never find my comments here and my stupid facebook isn´t working, it´s all blank lol. I did this today and boy is it hard! Hard in a sense that I have NO BALANCE!! So, my first question is: Do we have to warm up before doing these postures?  Can I use a wall to help me not fall, keep my balance and good posture? I did this whole exercise like a cool down. Every time I changed postures I waisted like 30 seconds just trying to mantain my balance lol. So I tried it with the wall and it helped tremendously. Then I could start feeling the burn now that I didn´t have to worry about keeping my balance, focus on my breathing, keeping my arms lifted, chest out, abs in, etc. This IS VERY challenging and I REALLY liked it. I want to be as flexible and strong as Tesha one day!! How long did it take you Tesha to be a pro in yoga??

    Love the BodyRock flow!! Never leave Tesha!! 

    Have a great weekend guys… Go team MEXICO!!

    P.D I like Tesha´s hair, but yes, I also agree it is distracting  and I wish she had it pulled back. Show your pretty face Tesha =)

    If anybody wants to answere me directly please do. My e-mail is lilalejandra_ @hotmail.com. For some reason I never find my comments or answeres here, so I don´t know if somebody anwsered my questions or not, Thanks! 

    • Anonymous

      Hi Lila

      I don’t know about the yoga but about your comments,  if you just check your dashboard, you can see your comments and any replies to them so you don;’t have to search.  plus anyone you are “following” show up there as well, so you don’t have to search for the comments of people you like to read.  to find your dashboard look under the disqus tab, just below the post, next to where people are “liking” the page.

      • Lila Alejandra ♥

        Gracias Tee_w, got it!!  So much easier 

  • KIMBERLAKE93

    WOW! Good for you, Tiffany! :)
    12 minutes????? That’s insanely awesome!!! Must’ve burned like crazy! It’s only suppose to be a minute long. 3 poses for 10 seconds each, Rest, Repeat for a 2nd Round. You clearly KILLED it!!
    Happy Training! :)

  • Anonymous

    Nicole Frazier – lol  you actually have a profile!

  • Anonymous

    Hi Faith,  they haven’t bothered to change that 12 min listing in months, it’s there all the time every workout, even when thay have been time challenges that take most people 45 minutes! lol

  • KIMBERLAKE93

    I liked it!!  And I felt the burn!!  :)

  • KIMBERLAKE93

    I liked it!!  And I felt the burn!!  :)

  • KIMBERLAKE93

    Good Job KatieJane5!  :)

  • KIMBERLAKE93

    24 Rounds??? NO, they just want us to do 2 rounds of the 3 poses!! Hold all 3 poses for 10 seconds each. Rest. Then do your second round of the 3 poses.

    By all means do more if you can! :)

  • Cindy

    I did Hot Girl Sweat Workout and beat my previous scores.

  • Chris Lee

    thanks for your help, everybody!  i really appreciate it!  i did 4 flows after my workout today.  i gotta say, it was a lot tougher than it looks!  the last part was the hardest.  i really liked it, though, and will keep at it.  for my workout today i did this:

    bear crawl 50 feet fwd & bwd
    10 ball slam burpees
    bear crawl 50 feet fwd & bwd
    10 downward dog/dive bomber burpees
    x3

    4 wall walks with pushup top & bottom
    6 db snatch (44 lbs) ea arm
    8 db clean ea arm
    10 db push press ea arm
    12 v-ups
    x4

    legs, legs, legs!

    chris

    • Gerri Lee Schafer

      hahaha, down dog into up dog…downward dog/dive bomber burpees…see, you are already doing yoga Chris….we posted a new fit test on our page if you want to check it for tomorrow

  • Sophie

    Really love yoga!! I’ve been practicing it for one year and the benefits are endless! Teshia is great, I hope to see her more often on Bodyrock!!! I’m vegetarian (not completly vegan), It’d be very interesting to have some suggestion about a proper and complete vegan diet without nutritional deficiencies.
    Teshia, you rock!!!!

  • Anonymous

    I agree, especially on the wednesday video, since that is the only workout that day, on the monday & friday, I guess a short one might be better as there are two other workouts(?) those days.

  • Anonymous

    hi Lperri  the yoga video is the wed workout!  it’s thursday here and today’s video is not up yet, most people follow a day at least later so your not waiting on the post as it will all depend on your tiime zone, when they post etc.

  • Anonymous

    Hi marlyMar  the link to the fit tests is at the bottom of the post – it says Day 1 – may 1 etc.  or you can click on the all workouts tab at the top, and it will bring up all the most recent posts and then you can find it there.  or I think you can click on the 30 day challenge links that are on the right side of the page and today they will take you to the right page (I think)

  • Marta

    I love that her hair is not pulled back! It’s so beautiful!

    • md

       likewise!

  • ZoeRocker

    I don’t use supplements either. I sometimes wonder if I should but I don’t want rice or soy protein isolate. I sometimes use pumpkin protein powder if I am making protein snacks. I also take vitamin B-12 and iron occasionally but that’s it.

  • ZoeRocker

    There is no point. Then those friends of mine would feel awkward about enjoying a meal with me. That’s not cool. Eating is part of a healthy social life. I am a food lover. Meat or not, I love the smells and the joy that people get out of it.

  • Sara

    wow i found it super hard, but it’s just my second day hahaha all my body is scratching or something, but i’ll keep working hard!!! GO BODYROCK! :D  

  • Jill Hobbs

     I am also a vegan Bodyrocker!

    • ZoeRocker

      Yay!! I knew they were out there somewhere!! 

  • TooFatDad

    Not to sound stupid, but, I am new to actually the scene here for workouts. I thought I was in reasonable shape until I did the fit test! Anyhow, I would love to be part of this group and post my experiences and cheer on fellow bodyrockers. So how do I create a profile if I am not a Twitter or Facebooker?

    • Anonymous

      hi toofatdad

      when you post there is an option to use Disqus, you just sign up to that with your e-mail, then you can add a picture.  what you did was to post as a guest.  and you just have to change your name to a more positive one,  because I don’t want to have to type that again!  lol

      you can also put your cursor over the Disqus tab just below the post, next to where people are liking the post, and there is an option to sign up there!

  • Aehoma

    Love it!

  • Gerri Lee Schafer

    I agree Midi, an entire 15 to 20 minutes of video would be great, showing the flow of one move to the next. Also, a lot of people don’t know what “hold for 5 breaths” means

  • Gerri Lee Schafer

    I agree Midi, an entire 15 to 20 minutes of video would be great, showing the flow of one move to the next. Also, a lot of people don’t know what “hold for 5 breaths” means

  • Mollysviau

    Yoga is traditionally a boys club, in ancient India men were the only ones to practice yoga for a long long time.

  • Mollysviau

    Yes it’s safe, men don’t need meat anymore than women do. My boyfriend is a vegan and he’s BUILT. He never gets sick, and he’s got so much energy. The soy hormone thing is a myth, sponsored by the dairy and meat industry (so ridiculously biased) there are also lots of vegans who don’t eat soy due to allergies.

  • Pualani

     how is it supposed to be 12 minutes long tho? is not clear though it looks fun i thought from the beginnning of the video we’d be doing the chair pose

  • Gerri Lee Schafer

    Hi Marie, only you can decide what is right for you. I ran stairs 100 sets of 16 up 16 down, 100 push ups, and 200 floor knee hugs. The yoga to me is an add on to a work out. Unless you get into doing a full routine, I don’t find it sufficient to burn off calories. Just my 2 cents worth, have a great day.

    Gerri Lee

  • Carrie

    If I lived in Toronto, I’d definitely be signing up for Teisha’s classes!

  • Anonymous

    I didn’t post in a very long time, now I have to – love the yoga part and Teshia!
    Best rule she said – don’t eat anything with a barcode :) ) so cool – still not possible for me, I need milk, meat and other clean food that comes packaged.
    Tried for one month to be vegetarian as Zuz did, it didn’t woork out for me… I just didn’t have the energy. It is all about really good information and studying before you try it.

    Maybe somebody can help – I often get cramps in the foot when working out hard (lack of magnesium?) – some diet tipps on that?

    • Carrie

      Hi barbaragl, funnily enough we were talking about cramps and magnesium at work the other day, as a colleague who does lots of sport and drinks only water (ie no caffeine etc) and lots of it said her nurse sister recommended she drink tonic water to avoid magnesium deficiency. I looked it up and it seems that various natural food sources like leafy green veg have magnesium in too, so maybe check that out. I’m no nutritionist or expert though!

      • Anonymous

         Thanks for your answer Carrie. Yes, also nuts have Magnesium, and I eat a lot of all of that, but somehow I don’t have the feeling I can make up for what I sweat off through food.
        Somebody told me supplements are no good unless they are purely natural – but I didn’t find yet any natural supplement to buy – if anyone has a name to recommend I’m grateful…
        thanks a lot

    • Anonymous

       Thanks guys, will look it up. The cheap magnesium helps me also immediately (the one you melt in the mouth), but it’s not that healthy. Going today to one of the natural pharmacys and will ask there…
      chears

  • Anonymous

    love her!

  • Anonymous

    love her!

  • DanaS

    How Many Rounds?  I did 12 rounds, but that’s only about 6 minutes?
    I love the YOGA addition, but I’d prefer to see a 12 minute video routine and just flow along with the video vs. holding a few poses for X rounds.  

  • DanaS

    How Many Rounds?  I did 12 rounds, but that’s only about 6 minutes?
    I love the YOGA addition, but I’d prefer to see a 12 minute video routine and just flow along with the video vs. holding a few poses for X rounds.  

  • Fawnstable

    Love, love, love you Teshia! Welcome to bodyrock! I’ve always been interested in Yoga, but always felt awkward trying it. Thanks for the simple approach you have provided. :)

  • Fawnstable

    Love, love, love you Teshia! Welcome to bodyrock! I’ve always been interested in Yoga, but always felt awkward trying it. Thanks for the simple approach you have provided. :)

  • mg18

    Teshia is awesome. I’ve been wanting to start doing yoga for a while now but I didn’t know where to start. So I am very excited about Bodyrock Flow. Thank you!

  • mg18

    Teshia is awesome. I’ve been wanting to start doing yoga for a while now but I didn’t know where to start. So I am very excited about Bodyrock Flow. Thank you!

  • Gerri Lee Schafer

    so got my 10 sets of the following on this morning.  my stair case has 16 steps, one set = up and down.

    1/ 10 sets stairs
    2/ 10 push ups
    3/ 20 to floor but not touching legs down knee hugs

  • http://www.facebook.com/Latifah.Nadiyah Nadiyah Abdul

    what an awesome spirit…love yoga chick!

  • http://www.facebook.com/Latifah.Nadiyah Nadiyah Abdul

    geesh havent done yoga in 5 years! I need a stretch.

  • http://BodyRock.Tv/ Lvette_1

    I warmed up with day 4 of youasamachine 4 min routine, then  did the flow fit test twice through before moving into Seriously Hot poses. I was able to hold the poses for 30 sec each the first sequence, but struggle  the second time around. I’m familiar with pose 1;  pose 2 and 3 are new to me.
     
    For a total body workout I did the beginner “Glad You Came” and Ab Bonus
     
    1. 84-70 -Ugi (2) 12-12 (3) 34-27 (4) 17-12 (5) 24-23 -Ugi (6) 21-20 -Dip Station
    Ab Bonus..(1) 25 -Left Side (2) 26 -Right Side (3) 16
     
     

  • Janessa Reimer

    I definitly felt the burn in my legs! i really like this yoga part of bodyrock ;) thanks!

  • ZoeRocker

    YAY I am so happy that you are vegan!! I have been vegan for a year and a half and it is the best decision I have ever made. I also haven’t eaten dairy in 2 and a half years and was a vegetarian for 12 years before that. I am glad you mentioned the “freegan diet” thing because that is exactly what I think is the best approach to trying it out. I am also totally non-judgmental towards meat-eating folks. In fact my boyfriend is a meat eater. It’s tough sometimes but he is a lot healthier since we’ve been together and he loves my cooking (and un-cooking). Teshia, if you could include some meal ideas and recipes, as well as ways to get all of the essential vitamins/nutrients on a daily basis I would be ecstatic!! Even if to just inform and inspire others. Thanks! I used to do Bikram Yoga but unfortunately I couldn’t afford to go anymore. It ain’t cheap!! I’m really happy you are teaching the postures here. You seem like a lovely and strong woman. I can’t wait to see more of you:)

  • Alana

    I’m just doing the prescribed BR workouts for next 30 days and when I saw today’s I thought it won’t be enough but I did the poses twice through with what I feel is perfect form and when you concentrate on everything from your fingers to your toes it’s actually quite challenging and my quads are REALLY feeling it right now! (I’m generally an advanced BRer), I then did yesterday’s “flex test” poses as a cool down and while I didn’t sweat or lift weight my body does feel worked…

  • Anonymous

    Did my own fitness test today straight strength exercises

    10/50 r 12                   total of all three rounds

    plank w jump tuck            47
    wide stance pu                32
    tricep dips (1 ft down)       36
    Abs high knees tuck        63

    did the first yoga wo on the timer for 10/50 5 rounds at the beginning and the end of my workout.  New bikini here I come!!
     

  • Gerri Lee Schafer

    I’ve actually done some of these things before…lol…they are hard, especially if you hold them for longer, like 30 to 60 seconds..the important thing to do is to maintain an even breathing pattern for me at least…will give this a go in the morning..gonna run some stairs, do my 100 push ups, and probably 200 or so abs

  • Lisa

    Did this first, then decided to do the Intermediate Body Weight Fit Test from yesterday, then did the yoga poses afterwards too. Significantly harder after the workout! Thanks!

  • Anonymous

    Change is good!! Not always welcome but it stretches us (no pun intended) to be better versions of ourselves.  Love it Love it Love it!!  I need the challenge

  • Anonymous

    Ha ha!  I am so sore right now from all the pressups, pushups and triceps I did yesterday, and my butt is sore from todays workout, I was so looking forward to a nice relaxing stretching yoga routine!  You fooled me! lol I might have to wait until tomorrow to do these poses, they look like they are going to make me even more sore!

    You have the most amazing legs Teshia! Do you just do yoga, or do you also bodyrock?  You’re going to make me hurt I can see! :)

  • Chris Lee

    i’m a little confused.  only do it twice?  help?

    • KIMBERLAKE93

      Yes Chris.  So….think of it as 6 rounds total……3 poses, twice through.  
      Doesn’t seem like much, I understand if that’s what you’re thinking.  ?  
      I may try this one after an old BR workout tmrw morn.

      • Natalie Anna

        how long do you hold the poses for?? 10 seconds each? thats it? that’s not a very long workout! lol 

        • KIMBERLAKE93

          LOL. I know what you are thinking Natalie Anna!!!……I feel the same. The total of that FLOW workout is 1 minute long.
          Howevs, with PERFECT posture, those poses should be challenging. Flow from one pose to the next holding each pose for atleast 10 seconds. Hold it longer if you’d like….try 30 seconds each pose!? It should be challenging though, Teshia does a really great job!

          I’m adding this as my cool down/stretches for today as I have many tough workouts I need to catch up on. Do an older workout or perhaps another Fit Test and then do this one after if you’d like.

          Have a great day!! :)

    • Anonymous

      I don’t know Chris did you try it yet? It looks painful, I don’t think I’ll want to do it more than twice! lol

  • Anonymous

    No workout??

    • KIMBERLAKE93

      “BodyRock Flow” will be on Mon/Wed/Fri.  The schedule is listed above for your reference.