May 3 2012

Week 1 Day 3 – 30 Day Challenge – Sexy Booty Curves – BodyRock Burn & Sculpt Workouts

Hi Bodyrockers,

It’s Day 3 already !!!

As with anything we do, Change is hard and most of us are creatures of habit. We buy the same foods from the same grocery store, prepare the same recipes over and over, and live within our own familiar routines. Everything can be going along just fine until you hit a rough patch and feelings of boredom, loneliness, depression, or any kind of stress slip into our lives. Even those who manage to change their bad eating habits can easily fall back on their old ways during times of stress. When you’re feeling weak or vulnerable, automatic responses often override good intentions.

… But if you’re serious about eating healthier and losing weight you need to shake it up, change those bad eating habits, and start thinking differently about your diet and lifestyle.

Take note of your body and make sure that you are staying mentally and physically strong today by taking positive steps to fuel yourself the right way !! Think about adding colours to your meals and taking on plenty of fluids to help your body have the best possible chance of getting through this 30 Days without the disappointment of allowing yourself those naughty foods that we have worked so hard to avoid & get rid of once and for all.

Throughout the next 30 Days we are going to look at bad habits you want to fix by firstly figuring out why these habits exist, then we will take small steps everyday & find new ways to slowly change your bad eating and exercise habits into healthier new ones by trying to gradually incorporate new habits over time, and before you know it, you will be eating more healthfully and losing weight :) ) & those habit will be a thing of the past :) ).

The problem is that we get so comfortable in our ways that it’s hard to give up those old habits. Eating a healthier diet may be intimidating at first. But once you see for yourself how good it makes you feel and how good healthy food can taste you have a better chance of succeeding. Over time, your preferences will change and cravings for bad-for-you foods will fade away.

Today’s Diet Challenge:

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

Enjoy Day Three’s workout, keep focused and strong in mind and body.

Lisa-Marie =)

.

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 :) )

Note: There are paper copies of all the workouts available on Lisa-Marie’s Facebook Page Here that you can print off to take with you.

.

 BodyRock Burn:

BodyRock Burn Workout 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.

1) Touch Down’s

2) Spider Push-Ups

3) Tuck Abs

4) Hanging Knee Raises

.
 BodyRock Sculpt:

BodyRock Sculpt Workout Video:

Set your interval timer to 50/10 and complete as many as the following exercises in the time. Complete as many reps of the Following exercises in 50 seconds.

1) Bicep Curl & Press

2) Shoulder Press

3) Squats

4) Triceps

5) Round The World

6) Upright row

7) Bent Over Row

8) Abs

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 BodyRock Burn:

BodyRock Burn Tutorial Video:


$100 Lululemon Competition - A BIG Well Done to Derek Beattie who won this time around. Make sure you ‘Like’ the Facebook Pages to take part in the ipad3 Giveaway thats on NOW !! :) ).

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

comments


Around The Web
  • Anonymous

     Hm o.O Maybe that’s why squats are so easy for me. I’ve always had a more compact, shorter, stockier frame.

  • Anonymous

    Thank you,Lisa,I’ve done it,I used2x4kg. dumbells :)
     1) Touch Down’s-54 54 53
    2) Spider Push-Ups-27 30 33

    3) Tuck Abs-24 29 28

    4) Hanging Knee Raises-19 23 20
    Bonus:
    1)Bicep Curl & Press 14

    2) Shoulder Press 17

    3) Squats 19

    4) Triceps 19

    5) Round The World 11

    6) Upright row 16

    7) Bent Over Row 33

    8) Abs 31

  • Ariel

    Im confused about the timer and workouts. Day 2 workout said 50/10 3 times through… that is not 12 minutes… What if someone can do many of the first exercises and does not even get to the other exercised before the time goes off. How many times are we supposed to set the timer for? Its 4 for the first part and 8 for the second part. Im confused??

    • Anonymous

       Ariel, you have to make 3 rounds of 4 excercises. It means 3×4 = 12 minutes. So set your timer to 12 rounds, 10 sec rest interval, 50 sec work interval. You perform each excercise for 50 seconds, then you have 10 seconds to write down your score and prepare for next excercise in the row.

  • mummibear

    I did this day as my day 2, as I won’t have time for it tomorrow, so will do day 2 as day 3. I am so out of shape, I feel sick and shaky an hour after finishing the workout! I don’t have a chin-up bar, so I put cushions over the backs of 2 chairs which were back to back, and hung on the backs. It was difficult as there was not much clearance for my feet, but I was pleased with it. Proud of myself for finishing the whole thing!

  • mummibear

    I did this day as my day 2, as I won’t have time for it tomorrow, so will do day 2 as day 3. I am so out of shape, I feel sick and shaky an hour after finishing the workout! I don’t have a chin-up bar, so I put cushions over the backs of 2 chairs which were back to back, and hung on the backs. It was difficult as there was not much clearance for my feet, but I was pleased with it. Proud of myself for finishing the whole thing!

  • mad!

    I am totallyyyyyyy loving this challenge (bear in mind that I am high..on endorphin ofcourse straight after workout) mmm yeah! anyway, Lisa- Marie I cant get my lower back to touch the floor when I am working my abs….its just impossible, no matter how hard I try it keeps arching back to its natural shape. Well at least I think it is natural as its always been like this (got pics to prove it =) ) my bum is quite round and big and I have very strong (upper) back muscles and I think that they are just keeping me away from touching the floor with my lower back (I can if I force it but I can’t keep it there). I was also thinking maybe my abs are weak and  that’s why but I work out religiously for the past month, I’m strong and fit so (I am hoping) this is not the case. Any advice on how to flatten my back to the floor? 
    P.S. I don’t have spinal problems!!! just saying :)  Also is it true that if you don’t tighten your abs/ keep the back to the floor when working the abdomen this will result in the muscles shaping or bending outwards i.e the result will NOT be FLAT abs?
    Thank you so much for the wonderful workouts, support, tips, hard work and being there for us!  xxx

  • Crystal

    I don’t have any weights so I opted out of that, but I tried my best with the burn and ab scultp i only made it through 2 reps but for someone who has never exercised more than 1-3 times a year and smokes a pack a day i did very well. This 30 day challenge is to get me in shape for myself happiness and help me quit smoking. Any suggestions on the weights until i can get some?

  • Anonymous

    touch downs-56/54/48
    spider man pushups-9/8/6
    tuck abs-20/19/21
    hanging knee raises-15/15/11

    All 10 kilo
    bicep curl and press-12
    shoulder press-19
    squat-16
    tricep-17
    round the world-11
    upright row-22
    bentover row-25
    abs-22

  • http://www.facebook.com/profile.php?id=1657920027 Alex H

    This is all with 5 pound weights
    Bicep Curl + Press – 16Shoulder Press – 27
    Squat 28
    Triceps 26
    round the world 15
    upright row 27
    bend over row 35
    Abs 16

  • Taytay2394

    Hi, I was just wondering if I’m supposed to do both videos?? Thanks.

  • Anonymous

    maybe it takes longer to get down there and they don’t want to get behind in reps! lol Teshia’s explanation was really good! and if I’m not mistaken, she has long legs?

  • Anonymous

    uummm I never said that people should deep squat, just that they should try to get to parallel, and if Lisa can’t then maybe she should address it. So that people aren’t copying it and thinking that they are doing what they are supposed to. I also was not commenting on just this one video but on all of them, 90% (maybe 80%) of the time she does not squat down very low, she just sticks her butt back. I’m pretty sure she can get low because there are a few where she does, like one when she was squatting to touch an ugi. When she does she is usually commenting on how much that hurts, “oh my legs are burning!”
    I also film myself every once in a while to see my form and where I can improve it, I also watch my reflection on my TV screen (no mirror) I wasn’t picking just asking.

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

    I just did the burn portion, and I before it after an old workout: Best Ripped Abs: http://www.bodyrock.tv/2010/07/02/best-ripped-abs-workout/.

    This one was mostly bodyweight, so I did it at the park and moved the tuck abs to last, and instead of the hanging knee raises I did burpee tuck jumps for an extra plyo kick!  I was dead afterwards!

    side jump lunges: 43-38-37reptile push ups: 18-16-15
    burpee/push up/tuck jump: 10-9-10
    tuck abs: 22-20-19

    2 minutes of awesome BodyRock bodyweight torturebliss!

  • Anonymous

    hee hee! I’m sorry but I just love the peeing in the bushes reference, I don’t know why I always think of that! I always thought if she would go a little slower and a little lower she would get a little more muscle on her legs and butt!

    I love what you have called yourself!

  • http://www.facebook.com/people/Cathy-Williams/1272106836 Cathy Williams

    I don’t have any equipment for the hanging knee raise and I am certainly not overweight but don’t trust hanging off my door frame ….. or anything in the house for that matter.  Any suggestions on another exercise I could replace this one with?

  • Anonymous

    hi meredith,  for hanging knee raises – do you have kitchen cupboards near each other, or can you drag your table close?  or do you have a spot where the cupboards meet, an inner corner, then you could put one hand on each one, between washer and dryer?  but the floor works good too!

    your scores were close to mine too!  :)

  • Anonymous

    good score Ryan!

  • Anonymous

    hmmm it is interesting, a few people said that long legs make it harder, so I asked my son who is 6ft 1 inch if he had any problems squatting, and he said “no” So I asked him to show me a squat. and he just dropped himself into that very low squat where your butt is just about grazing the floor! I was a little shocked as though he is quite active, he is not particularly flexible, – can’t touch his toes, so I was shocked that he had no problem with this. But again I also have no idea how long his achilles tendons are! I always just thought if you had tight achilles, you could just work on stretching them?

  • Anonymous

    hmmm it is interesting, a few people said that long legs make it harder, so I asked my son who is 6ft 1 inch if he had any problems squatting, and he said “no” So I asked him to show me a squat. and he just dropped himself into that very low squat where your butt is just about grazing the floor! I was a little shocked as though he is quite active, he is not particularly flexible, – can’t touch his toes, so I was shocked that he had no problem with this. But again I also have no idea how long his achilles tendons are! I always just thought if you had tight achilles, you could just work on stretching them?

  • Anonymous

    I love sore butts! hee hee hee!

  • Alyssa

    I am soooo proud of myself! I just did this entire workout! Now, of course, I had to take little breaks, or lesson the hardness of the exercise….but I made it all the same. This is the second workout I have done completely. And man oh man, do I feel good. My face is red, I’m sweating, I feel successful! I took a picture of myself today…..and hope to be able to look back in a month and see the progress. I sure wish I had tried the workouts all the way through earlier…..would have felt better about myself sooner. :/ Anyways, thanks Lisa, Fred, and Sean! (: I hope to start looking good by June 9th (which is my swim/graduation party) And I want to look smokin’ in my bathing suit! And if I continue with May’s workout challenge, I’m sure I will reach my goal. This site rocks! (NO pun intended. ;)

    • Anonymous

      way to go Alyssa!

    • Anonymous

      way to go Alyssa!

  • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

    Short legs for the win! There had to be an advantage to these… 

  • Gerri Lee Schafer

    Morning all,  in a rush this am, did the Booty Curves WO but changed the last exercise to swing kicks/knee raises on dip station.

    1/ side lunge touch downs 70-69-70
    2/ reptile push ups 26-22-20
    3/ tuck abs 35-31-29
    4/ swing kick/knee raise 18-19-19

  • Anonymous

    Not totally sure on this question. but I believe wide pushups would work your chest and shoulders more, so doing your pushups narrow, actually like lisa marie does hers, with her hands right next to your body, or the diamond pushups might me more to your taste as both of these really work your triceps a lot.  but be warned they are much harder!  lol

  • Anonymous

    M G, I don’t think your results are bad at all!  and they can only get better!  For the hanging knee raise you could just do knee raises on the floor, or sit on the edge of a chair, or high stool or even your kitchen cupboard!

  • Anonymous

    If you put some of those cans or bottles in two reusable grocery bags that might work too!

  • Anonymous

    Oh by the way I love your new picture! cute!

  • Anonymous

    I always wonder if its a speed thing, because people here get trying to go so fast, and sometimes in doing that you aren’t getting as low. If you do that though you rip yourself off from building the muscle. You would think that someone with long thin legs would want to get more muscle on them, but maybe not! but then why would you add weight? but I guess the speed might help you burn the fat! :)

  • Anonymous

    It is the easiest of the burpee challenges, except on your lungs! :)

  • Brittany Verner

    Great Workout Bodyrock team! I just completed this workout and boy did I feel the burn and sculpt. One of my best friends has decided to do the 30 day challenge with me. She is a day behind me but she likes that because then she can push herself against my scores. 

    Here are my scores for today:

    Bodyrock Burn:
    Touch Downs: 48, 59, 51
    Spider Pushups: 13, 11, 12
    Tuck Abs: 20, 19, 15
    Hanging Knee Raises: 22, 21, 18

    Bodyrock Sculpt (with two 10lb weights)
    Bicep Curl & Press: 11
    Shoulder Press: 15
    Squats: 20
    Triceps: 15
    Round the World: 4
    Upright Row: 12
    Bent Over Row: 21
    Abs: 12

     Also, I loved your workout top Lisa. Where did you get it?

  • Anonymous

    They are also filming more than one workout now so that we can have beginner, intermediate, and advanced. Much more work for them and it takes more time so it is not the same as before. They are putting in a lot of effort to improve the site and I think we should all show appreciation for that. I am aware that they post later so I choose to start the challenge a week behind so that I am not waiting for a workout. Maybe that’s an option for you.

  • Cindy

    I did two AWESOME workouts today in my living room.
    Sexy Booty Curves
    1 Touch down 53-51-50
    2 Spider pushup 16-12-17
    3 Tuck abs 26-25-25
    4 Hanging knee raise on chair 20-20-20
    I followed with #16.
    Thank you!

  • guest

    Hey Lisa! I was wondering if you could post your scores – because you are in such great shape, I think it would serve as a great motivator for others. Just a thought :)

  • Anonymous

    I wish they did bodyweight only workouts. I love the workouts with equipment but I can’t do them since I don’t have the equipment and I have no intention to buy them :( They are so amazing when they do bodyweight only!

    • Anonymous

      I wrote this post a while back, it’s for people who don’t have equipment

      people who don’t have equipment – make something!sandbag – backpack, gymbag, duffel bag, reuseable shopping bag, pillowcase, camping tent, large purse, carry on luggage, dumbbells, barbells, water bottles, waterjugs, watercooler bottle, a cardboard box, your child  or a pet!  you may fill it with – pebbles, rocks, sand, rice, sugar, tin cans, clothing, books, toys, water bottles, dumbbells or weight plates, blankets, shoesdip station – reverse push ups -grab the underneath of a table or desk, pullups, pullup bar, door, wall, treadmill handles, 2 chairs with a stick between them or any two surfaces with a stick, an old persons walker, monkey bars at the park, maybe your shower bar, the railing on your deck or porchdip station – abs raises – pullup bar, corner of two counters, 2 stools, between your washer and dryer, kitchen counter and kitchen table, backs of 2 chairs, sit on edge of stool or chair or counter lean back, r just do the off floordip station – dips – a lot of the same things as above, or do tricep dips off the edge of a chair, or your couch, or even off floor with legs straight outugi ball -medicine ball,dynamax ball, backpack full of clothes or weight, balance ball, or stability ball, bosu ball or make your own  – put sand in ziplock bags or even balloons wrap with blanket or pillows, or stuffing and stuff it into some sort of casing, even a pillow case, tie it off there you go!gymboss timer – look at a clock with a second hand , 10 seconds and 50 seconds are easiest or 10 sec and 20 sec,   countdown timer – kitchen timer or oven timer,  plus there are many apps online you can usethis should be enough to get people thinking!

  • Anonymous

    Wow is all I can say!
    touchdowns – 52 / 54 / 53
    spider pushups – 13 / 11 / 11
    tuck abs – 14 /11 /12
    hanging knee raises – 14 / 11 / 12
    bicep curl and press – 9
    shoulder press – 12
    squates – 21
    triceps – 13
    round the world – 6
    upright row – 14
    bent over row – 17
    abs – 9
    I’m guessing 3lb weights but don’t have weights so improvised…

  • Anonymous

    Hi Brode,  just work a day behind or pick an older workout!

    & it was your imagination about her “being on top of that” as it’s the same person doing the editing and posting here, and they have always gone up near the end of the day except when they were in europe possibly because of the time zone difference!

    so try to just enjoy, and if a new one isn’t up just go back in time!

  • Anonymous

    OMG I don’t know why but that burn was mentally tough for me today!  the sculpt was great but heavy on the shoulders, and today was the first day my shoulders weren’t sore all week!
    I still can’t manage reptiles all the way down but went as low as I can!  I changed my weights for the different exercises in the sculpt and added two exercises at the end because I wanted a little more back and bi’s after all the shoulders! lol

    sexy booty curves
    side lunge touchdowns (full squatting) - 49, 40, 33
    reptile pushups (about 1/2 way down) - 11, 9, 8
    v-sit – 18, 18, 18
    hanging knee raises (on pullup bar) – 11, 13, 13

    busting it out
    bicep curl & press (2 – 15lbs) – 11
    shoulder press (15lbs for 4, 10lbs for rest) – 12
    squats (2 – 15lbs) – 15
    standing tricep extension (2 – 10lbs) – 14
    side laterals/front raise (2 – 5lbs) 8
    upright rows (2 – 15lbs) – 15
    bent over rows (2 – 15lbs) – 21
    legs up sit ups (nope!  can’t budge shoulders!, regular sit ups) – 14
    good mornings (2 10lb) – 14
    unassisted chinups (these only partials!)- 5

    good workout!  thanks!

    • Anonymous

      Just an update, It’s only been 7 hours since I did this workout and my inner thighs are getting so sore from those Low touchdowns!  ouchies!  :)   Oh yah, the goodmornings probably helped that too!  lol

  • Anonymous

    Just do what works for you. Change the intervals, do the beginner versions, take your time and just work on getting your form right and most of all don’t stress. You’ll be amazed at how quickly you will improve. Good luck!

  • Gerri Lee Schafer

     and don’t forget, knees slightly bent too

  • Gerri Lee Schafer

     I think we are going to have to practice those high knees Midi, gotta beat the boys…lol

  • Bodyrocker_Audra

    Okay Lisa, I love to build tight lean muscle and I love that you added sculpt to Bodyrock so much that I did two rounds! I used two 12lb dumbbells for most exercises except two 5lbers for the Round the World and a 40lb barbell for bent over rows and ass-to-the-grass squats lol =D =D I want more!  I haven’t done any heavy weight training in 3 months so I wasn’t sure if 12lbs was enough for me.  This makes me miss it badly.  So far my back and legs are still strong lol.  *Sigh* always a work in progress. 

    TouchDowns:  60/58/57
    SpiderPU:  22/21/19
    TuckAbs:  33/28/24
    HangingKneeRaise:  27/22/20

    Curl&Press: 13/9
    ShoulderPress:  14/13
    Squats:  15/14
    Triceps:  18/16
    RoundtheWorld:  18/17
    UprightRow:  15/15
    BentOverRow:  19/17
    Abs:  16/13
     

    • Kat<3bodyrocker4life

      Always great scores Audra =)

  • rawr_rawr909

    Phew this was such a good mix of cardio and strength! Please make more workouts like this. I thought it was well-rounded, and hit all the muscle groups pretty well :)

    Burn: Touch downs – 56.48.53
    Spider p.u’s – 20.17.16
    Tuck abs – 36.31.25
    Hanging knees (tried on the door, but wayy too painful with bare hands :( so I did laying leg lifts) – 20.15.21

    Sculpt: 12.14.22.20.20.25.36.16 – I used 10 lb dumbells in each arm for the first 3, then I used a 10 pounder for the triceps, then 5 lbs per arm for the round the worlds (which were EVIL btw!), then 5 lbs per arm for the rowing exercises. A fun workout all in all though :)

  • Anonymous

    Hi,guys,here is my score hor today:
    Touch Down’s-60 73 75
    Spider Push-Ups-40 40 43
    Tuck Abs-32 31 32
    Hanging Knee Raises-36 31 30(this was hard becuse of the swinging)

    BodyRock Sculpt Workout Video:I did 15 reps of each and used 4kg.dumbells
    Bicep Curl & Press
    Shoulder Press
    Squats
    Triceps
    Round The World
    Upright row
    Bent Over Row
    Abs            
    + BFE
    Thank you,guys!
    Have a good night :)

  • 1Ivana

    Hi there,

    I was on a trip for a week and…
    Today I did this workout,and it was what I needed after a week off…

    kisses to you all

  • 1Ivana

    Hi there,

    I was on a trip for a week and…
    Today I did this workout,and it was what I needed after a week off…

    kisses to you all

  • Victoria

    Is there an alternative to the Hanging Knee Raises for those who don’t have a bar?  Love the workouts Lisa! You’re an awesome host!

    • Chris Lee

      you can use a dip station, two chairs, do bench tucks or straight up knee tuck.  hope this helps.

    • Chris Lee

      you can use a dip station, two chairs, do bench tucks or straight up knee tuck.  hope this helps.

    • Bodyrocker_Audra

      Hi Victoria, leg raises on the floor are a great alternative.

  • http://www.facebook.com/meghann.gervais Meghann Lynch

    I’m a total newb, but I did it all today and totally LOVED it! Here’s what I did:
    touch downs 60 40 50
    spider pushups (on knees) 16 16 16
    tuck abs 11 14 15
    knee raises (on Equalizer) 11 16 12Sculpt was with 5lb weights in each hand, except for abs, obviously:Bicep curl + press 14
    shoulder press 14
    squats 23
    triceps 16 (ouch)
    round the world 11
    upright rows 14
    bent over rows 26
    abs 26My legs are JELLY and I’m so happy I did it! I have to try and take my “before” photos today too. Ugh, I HATE getting in front of the camera…hopefully that will change when I don’t feel so out of shape and jiggly! THANK YOU Lisa-Marie and the whole BodyRock team!! :)

  • heylauren

    what are people using for hand weights if they don’t own any? I don’t have a sandbag or any children! and cans of baked beans don’t quite feel heavy enough??

    • Janessa Reimer

      Try filling up a couple of decent sized water bottles….it worked for me ;)

  • http://profiles.google.com/hel.vankova Helena Vaňková

    Ok,  as a complete beginner i did it:

    1) 33, 33, 37 – but seeing so many reps you guys did I guess I did somenthing wrong, because I did it so fast with no pauses.. did you all stand straight in between the lounges as Lisa explains in tutorial video? 
    2) 10,14, 18 – done that from my knees
    3) 17,11,9 
    4) 15,11,12 

    Sculpt
    1) 13
    2) 19
    3) 21
    4) 15
    5) 6
    6) 20
    7) 20
    8) 19

    I used 1,5 l bottles of water as I didn’t found anything else :) but better than nothing, right?

    as a warm up I did Teshia’s flow, because I didn’t have time yesterday…and I don’t find it difficult…do you? I might be doing it wrong… but holding a squat for 10 seconds even with my heels up isn’t so challenging for me…

    Well I would love to read some feedback as this is my first time posting results :)

    Nice day to everyone

  • Janessa Reimer

    My scores:
    touch down: 47,46, 48
    spider pushups(on knees) 15,14,12
    Tuck abs: 27,27,28
    Hanging knee raises: 17,17,16
    sculpt part:
    bicep curl and press: 11
    shoulder press: 18
    squats: 20
    Triceps: 20
    round the world:5(couldn’t get the hang of this one for some reason)
    upright row: 21
    Bent over row: 20
    Abs: 18
    I used two water bottles filled up for this one :)

  • Chris Lee

    this morning i took LM’s advice and did “hot girls sweat”.  i have a 36 lb sb and a 12 lb med ball.

    pushup & twist 16
    sb swing 17
    jump lunge 29
    sb bent over row 30
    sb side lunge R 11
    sb side lunge L 11
    tapping pushups 22
    sb lunge & twist 10
    sb squat & press 14
    decline pushups 26
    mtn climbers 70
    rvs pullup 18
    one arm elbow plank on med ball R
    one arm elbow plank on med ball L
    star plank R
    star plank L
    tricep dips on dip station 11
    goblet squat 16

    abs bonus 3/10/50
    wood chop R 25
    wood Chop L 23
    knee raises on dip station 28

    weekly abs
    mermaid L 25
    mtn climber 30 sec
    mermaid R 25
    mtn climber 30 sec
    knee hugs 25
    mtn climber 30 sec
    ab burnout 1 min
    x2

    happy star wars day, bodyrockers!  may the fourth be with you!

    chris

  • Gerri Lee Schafer

    will have a look at this later today ….this morning I did a fit test designed by a few of us BR’ers.  Feel free to give it a go.  4 rounds for time.

    1/ 250 high knees
    2/ 25 push ups
    3/ 25 sand bag squats…mine was at 37.5 lbs
    4/ 25 straight abs

    it took me 19:32

  • Kat<3bodyrocker4life

    Thanks for this Amazing Workout =)
    I warmed up with 300 skippiing rope

    touch downs 53 52 56
    spider pushups 14 15 20
    tuck abs 19 19 21
    knee raises 20 22 25

    Bicep curl + press 10
    shoulder press 15
    sb squats 16
    triceps 19
    round the world 16
    upright rows 14
    bent over rows 19
    abs 23

    Bonus =)
    700 skipping (making it a total of 1000 skips including my warmup)
    50 crunches
    20 elevated bridges
    20 broom stick ab exercise
    20 star crunch
    20 single toe touch
    I am Beat thank you so much Lisa, Sean and Freddy

  • http://impalaproject.blogspot.com Teryn J

    I’m sticking a day behind as I’m in a different time zone, woo Alberta!!  My score today was:
    For the Burn:
    1. 56, 60, 62
    2. 12, 11, 11
    3. 22, 18, 19
    4. 13, 16, 15

    For the sculpt:
    1. 10  2. 13   3. 20   4. 23   5. 9   6. 13   7.  20   8. 15
    Thanks for the great workouts guys!

  • Vivi

    I did both back to back. It was hard today !!! I did the second one with 2 dumbbell of 6kg, so 12kg. But the all around was so difficult OMG !
    And without talking of the hanging knee raises ! I used to do knee raise with chairs but as today I was to the gym I could do hanging knee raise, and it’s really most challenging !

    Well my score is :

    1) Touch Down’s : 82.88.95
    2) Spider Push-Ups : 32.28.29
    3) Tuck Abs : 27.25.22
    4) Hanging Knee Raises : 23.22.22
    5) Bicep Curl & Press 15
    6) Shoulder Press : 14
    7) Squats : 27
    8) Triceps : 22
    9) Round The World : 7
    10) Upright row : 23
    11) Bent Over Row : 28
    12) Abs : 22

    • http://impalaproject.blogspot.com Teryn J

      Awesome scores!!

  • Anonymous

    after work tonight I did “dead man’s burpee challenge”  http://www.bodyrock.tv/2011/06/15/dead-mans-burpee-challenge/  I made it to 80 reps from 63 last time.

    I plan on doing these workouts tomorrow, hopefully along with teshia’s bodyrock flow. 

     I’ve been wondering this for a long time, but why is it Lisa Marie whenever you do any squatting type movements you don’t hardly squat down.  I mean you don’t even make it to parallel.  your form is so good in all your other movements, I was just wondering if you have a physical limitation, or if you are not aware that you are not going deep? (or for some reason don’t wish to?)  I know the former host used to squat very deep, and I always thought that might be hard on the knees but shouldn’t we be able to squat to parallel especially before we add weight?  the picture of teshia yesterday to me shows absolutely perfect squatting form.

    I know when I do side lunge touchdowns that I  squat down to parallel on the one leg with my chest practically sitting on my thigh when I touch down.  hurts like a bleep bleep when you do them like that!
    just always wondered that!  look forward to trying these out tomorrow!

    thanks!  & good filming Sean, hope to see you soon!

    • Anonymous

      I have been thinking the same thing about the squats but didn’t want to ask about it and come off like I was nit picking or coming off negative. I was also wondering while watching today if there is a reason that maybe she can’t come down as low. Doesn’t it activate the glutes more when you get down lower? Don’t get me wrong or anything love Lisa and these workouts but was curious about this as well.

    • Gerri Lee Schafer

       great job on the burpees Tee!!!!!!  I still have a love hate thing with them myself…lol..

      Yes, LM looks awkward doing any kind of squating and jumping movement…maybe she has real tight Achilles tendons?   Don’t know…I go to 90 degrees, not past it as that is too hard on my old knees.

      • ZoeRocker

        Yes, it’s especially her side to side jump lunges. She keeps her “straight” leg bent for some reason and it seems like she can’t go all the way down. I never said anything for all the same reasons as you guys but I’ve been wondering about that since she joined us. Maybe her hamstrings are really tight? Maybe that’s why they’ve added all the yoga stretches. 

        Lisa, can you do the splits? I used to be able to do about a 45 degree over-extention split but I lost all that flexibility a long time ago. I want to get it back! 

      • Anonymous

        thanks, on the burpees, I thought I had done pretty good until I looked at other peoples scores! lol I saw you had over 100, and I thought, that makes sense. then I kept reading and there were a lot of people in the high 100′s, I saw one girl with 172! what?

        I finally posted this question to Lisa Marie because she has been stressing form so much lately, and I thought maybe she should address this as she doesn’t squat even to parallel and she is showing everyone how to do it, so if some reason she can’t do it, shouldn’t she be telling people to squat to parallel? or there will be all these new bodyrockers barely squatting down! thinking they are working hard! lol

        Oh and to the girl in this strain of posts who says she has long legs and can’t squat without falling over – I have never met a woman who didn’t have a physical disability who couldn’t get that low at least once! Can’t every woman pee in the bushes! lol but that wasn’t my point, my point was to squat to parallel or to tell people to try to get to parallel so you are doing proper form. and yes, I like Lisa Marie, not trying to bash her!

        • Gerri Lee Schafer

           hahahaha…you want a Z style squat for peeing in the bushes…maybe the city folk have never done it…lol

  • ZoeRocker

    Aw Lisa you’re so sweet. You must miss your family and friends back in the UK. Loved the video today and I can’t wait to get on it tomorrow morning:)

  • Lisa

    Looks great, can’t wait to do it tomorrow!! Thanks for all of your hard work with the workouts, monthly planning, tutorials.Your bursting energy rocks, Lisa! I have the Rocky song playing in my head at the moment…sometimes when I have my sweatshirt hood on I feel like Rocky, too! Oh and great filming, Sean! 

  • Anonymous

    Thank you so much for your hard work for us.its early morning here, can’t wait to come home tonight to do it :-D doing Yoga flow poses everywhere to relax, it helps a lot at work when you have loads to do and you want to take the stress out of it all.

  • Anonymous

    Thank you so much for your hard work for us.its early morning here, can’t wait to come home tonight to do it :-D doing Yoga flow poses everywhere to relax, it helps a lot at work when you have loads to do and you want to take the stress out of it all.