May 4 2012

Week 1 Day 4 – 30 Day Challenge – Hit Your Climax – BodyRock Burn & Sculpt & Flow Workouts

Posted by Frederick | In All Videos, All Workouts, Featured Articles, May 30 Day Challenge, Today's Workout, Uncategorized

Hi BodyRockers,

Well we have reached the end of the first week of our May 30 Day Challenge! A huge shout out of congratulations to everyone for completing week 1!!! After today’s workout you have 2 full active rest days to enjoy. For those of you new BodyRockers out there, Active Rest Days are meant to be rest days that you spend being active in other ways – maybe you go for a walk, take a spin class, play a game of tennis – whatever meets your fancy. The idea is to rest from BodyRocking without reverting into a couch potato or loosing your drive and momentum. Keep yourself moving, but above all have fun with being active. We will be back on Monday to start week 2 of our May Challenge. We already have a series of completely new exercises for you so that each 12 minute workout out will burn, sculpt and flow your body into the best shape possible for summer. Don’t loose focus over the weekend – eat clean – and if you need help we hare just a click away on Facebook here!!!

Enjoy your BodyRocking!!

Freddy, Sean & Lisa-Marie

.

Buy

*** The folks over at Ultimate Body Press have put together a “BodyRocker” package that includes a dip station, pull-up bar and stability ball – all at a significant savings for a limited time. We will be using this equipment moving forward and if you are interested you can check out the deal here: http://bit.ly/BPDIPBAR ***

..

 BodyRock Burn:

BodyRock Burn Workout Video:

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.

Set your interval timer to 12 rounds of 50 seconds work with a 10 second rest – You will complete the following 4 exercises 3 times through.

1) Prisoner Squat Jump & Elbow to Knee Touch

2) 10 Mountain Climbers, Clean & Press & Squat & Press – Using the Pink Sandbag

3) Squat & Front Raise – Using The BodyRock Equalizer

4) Under Touch Toe + 2 Elbow 1/2 burpee Jumps

BodyRock Burn Tutorial Video:




 BodyRock Sculpt:

BodyRock Sculpt Workout Video & Tutorial:

If you are new to BodyRocking you may need to get over the fear that resistance training will somehow make you look like a female BodyBuilder. The type of training that we do with our Pink Sandbags is for fat loss, toning, and creating long lean muscles. It will not bulk you out – it is specifically designed to boost your metabolism and keep it running on a much higher gear for hours after you finish BodyRocking.

Set your BodyRocker Interval Timer as a stop watch. This workout is done in a Pyramid style for a total of 300 Reps!!  Your first time through the workout you do each exercise for 10 reps. The next round you do each exercise for 9 reps each and so on until you work it down to 1 rep for the final round.

(If you are a beginner, just aim to complete 10 of each exercise, you can always revisit this and try for more reps towards the end of the 30 Day Challenge)

These are the exercises:

1) Alternating hand sand bag swing using the Pink Sandbag

2) Shovel left using the Pink Sandbag

3) Shovel right using the Pink Sandbag

4) Clean and Press Left using the Pink Sandbag

5) Clean and Press Right using the Pink Sandbag

Ab Routine using your interval timer to 10/50 and use your BodyRock Equalizer.

1) Reptile PushUp using the BodyRock Equalizer

2) Mountain Climbers using the BodyRock Equalizer

3) Star Push Ups using the BodyRock Equalizer


 BodyRock Flow:

BodyRock Flow Workout Video:

Make sure that you record your time and post it in the comments below or on our Facebook page here. We want you guys to think of as not just fellow BodyRockers, but also as friends. If you have any questions or need some help or even just a word of encouragement you can reach us on our facebook pages. Please don’t hesitate for 1 second to reach out to us – the reward for us is connecting with our fellow BodyRockers and helping out :)

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

So Are you Ready for change ? …. If it’s a YES then you are in the right place.

Welcome to the worlds biggest Free workout class.

Freddy, Sean & Lisa-Marie.




Around The Web
  • Elishagamble

    Really like the resistance workout, will try this with my kettle bells. Loving the yoga, really good for stretching after weights.

  • http://www.facebook.com/people/Jana-Johana-Hnizdilova/1381171386 Jana Johana Hnizdilova

    Hi bodyrockers, what is the timing for yoga exercise? especially for the second one? just hold how long I can?:) and how many round of the three exercises? thanks.

  • http://www.facebook.com/people/Jana-Johana-Hnizdilova/1381171386 Jana Johana Hnizdilova

    Hi bodyrockers, what is the timing for yoga exercise? especially for the second one? just hold how long I can?:) and how many round of the three exercises? thanks.

  • Anonymous

    Ok as much as I asked Sean to lead a workout again, that was cheating!    ha ha ha!

  • ZoeRocker

    I love how every title you guys use has to do with sex. I’m not even being sarcastic. Isn’t that what looking hot and feeling great is all about? Who wants to get sweaty, dirty and have a great time? I’m in!!

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

    Teshia, you’re pretty awesome.  I really dig your energy.  I’m gearing up to the new 30 Day Challenge, mostly because I’ve been really busy and I’ve felt like I couldn’t really do a workout that would give a good fit test.  But also, I really, REALLY want to incorporate the flow moves, but I want to do it 100%, and I haven’t had the time to wrap around that yet.  So hopefully tomorrow.  :)  

    Thanks all, and I have to reiterate this though: part of what makes BodyRock be BodyRock is that BURN and SCULPT happen simultaneously.  Otherwise you sound like any other gym, program, etc. that you can find.  The point is: DO your 12 or 15 or even 20 min workout, but it’s BOTH fat-burning AND strength-building.  THAT’s what brought me to BodyRock initially, about a year ago.  So please, keep it simple.  

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

    This is the most I’ve sweat in a long time.
    The Flow I felt was very difficult, I’m really bad at side planks, 2 seconds maximum before I can’t hold myself up. But, practice makes perfect.
    Burn:
    1) 30, 25, 26
    2) 4, 4, 4
    3) 15, 15, 17
    4) 7, 7, 8

    Sculpt: 12 minutes 8 seconds.

  • Cindy

    Bodyrock workout at the gym!
    My body rock workout
    1 46-45-45
    2 8-7-7 with 16 pounds sandbag
    3 20-16 with 11 pounds sandbag and last one 20 with 5 pounds DB
    4 11-11-10 (love it)
    I followed with AB workout
    1 Bike abs (L&R)  and v-up 12
    2 Front planik knee to forehead L-12 R-12
    3 Punch abs with extended arms 20
    4 Side plank leg lift -beginner style L12 R 12
    5 Front plank knee to elbow L 12 R 12
    This is my first time doing the yoga flow. I like it like that because these yoga moves are simple and effective. Some yoga moves look so difficult to me that I do not want to even try it.
    I ended up with 300 rep fat slaughter workout. I only did one set of 10 for the Clean and press with my sandbag, I found it difficult to do it with the sandbag.
    Welcome to Bodyrock Teisha!
    It is not about burning calories, it is about feeling stronger and happier!
    Blessings to Bodyrock.tv!

  • Vivi

    Today for me the 2 fit test without weight…so hard today…this week I would have to say ! for me. Not a lot of Energy…:/
    I have planed to do Z16 after but it was not possible…no more strenght in my arms ! Yesterday Sculpt & Burn workouts killed me !
    Have a good evening ;)

  • Brittany Verner

    Wow this workout was brutal! I felt like I had used up everything after each workout, but now that I have made it through I feel really accomplished.

    Here are my scores:

    BodyRock Burn:

    Prisoner Squat Jump & Elbow to Knee Touch: 25, 22, 25
    10 Mountain Climbers, Clean & press, Squat & press: 5, 6, 6
    Squat and Front raise (5lbs each hand): 16, 13, 14
    Under Toe Touch + Elbow 1/2 Burpee jumps: 5.5, 6, 6.5

    BodyRock Sculpt Time: 15 minutes, 46 secondsAb routine:
    Reptile Pushups: 14
    Mountain Climbers: 73
    Star Pushups: 33

    BodyRock Flow: 
    12 Reps each side for all 3 plank positions. 

    I was wondering if maybe Teshia could create a stretching cooldown video for us to do after these workouts? I would really appreciate her yoga knowledge on how to cool/relax the body after working out, because I am feeling really tight even after doing my normal cooldown routine.  

    Thanks for the amazing routines once again!

  • Anonymous

    Stuck at work all  day yesterday so every hour I did
    25 dips25 pushups25 walking lunges w a kick backgot a lot of looks and had to do some explaining but in the end I did 200 of each one. I’m good w that. 

  • Chris Lee

    i only did part one today, and finished with my own “sculpt”

    prisoner jacks w/elbows 34-32-33
    10 mtn climber, clean-press, squat-press (38# sb) 5-5-5
    squat & front raise (12# med ball) 29-30-30
    under toe touch & v-jump 1/2 burpee 11-13-11

    trx/burpee fusion:
    chest press 12
    manmakers (24# db) 10
    back row 10
    dbl burpees (2x p/u & 2x squat jump ea time) 10
    tricep extension 12
    manmakers 10
    bicep curl 12
    dbl burpees 10
    x3

    see you monday!

  • http://ofdreamsandseams.blogspot.com/ Katja

    Teisha, you are amazing!!!
    As in the last 30 day challenge, I am on board and thrilled with everything you guys put out there. I used to do Yoga by myself to improve my flexibility and keep my muscles lean, and having Teisha here is just so inspirational!I thought doing all three of these Workouts was too much yesterday and only did Lisa-Maries, and today I went ahead with Seans and Teishas, which really works well as a combination. I have also incorporated Teishas exercises every day as a stretching routine, and I already see great improvements. I will keep doing it like that, this way I will slowly build up a great yoga stretching routine as we go.
    Thank you all ever so much!

    I have been bodyrocking since October 2010 and it has made my life so much better. I feel great about myself and the response from the “outside world” is amazing. I am glowing, and everybody sees it and gives me compliments, which again makes me glow ;-) I am not in my 20′s anymore, I am in that age where women often stop feeling beautiful and attractive, and thanks to bodyrock, it’s exactly the opposite for me. I feel the best about myself I ever have in my life.
    Thanks, thanks, thanks.

  • Vivi

    Today I did back to back Z16 & Z15.
    Great sweat ! I LOVE to feel the tears of my sweat on my body !! <3 <3

    I hope you have a nice sunday !

    • Vivi

      I forgot to put my score.
      for
      -  Z16 : 6 rounds in 15min (the bip rang just before the last exercise so I finished this part after the BIP !)
      - Z15 : 12,08min

      So 27 min of workout today.

      • Anonymous

        I’m always amazed by you and Maria, you either do twice as much as me, or 1/2 as long! lol

  • Zmonky

    Thank you for bringing Teshia!! Can’t wait do to Lisa and Teshia’s workouts, I’ll go get my trainers right away.

  • http://tinyurl.com/7b3um4f Chris__L

    Hi Guys,

    I’m glad you have yoga as part of the over all plan.  Your new logo looks very energetic.  To me like some one slipping on something…possibly a banana. :-)

    –Chris 

  • Anonymous

    Guys, do something about those titles. Hit your climax? Seriously? What’s next?

    • molly

      bodyrock loves shock value…….

    • http://www.facebook.com/brynne.bernier Brynne Bernier

       You know that there are different definitions, and ways that climax can be interpreted, right? Please be more open minded.

  • Cindy

    I did Bikini bunny workout. I followed with Joshua Lipsey ab workout. I ended up with 7 incline treadmill sprints. I did 30 sec on and 30 sec rest with speed of 7.5 and elevation of 8%.

  • Lisa

    Wow. I decided to just do the 300 Rep Fat Slaughter workout, and boy I am wiped out!! That was way harder than I thought it would be! I was using my 20lb sandbag and did the whole pyramid-style workout 10 of all, 9 of all, 8 etc. My time was 27:02. I thought it would never end!! I was on the 2 rep round and the “Party Rock” song came on! It is soooo Body Rock and it helped me finish strong! Thanks guys!

  • Alana

    After watching the content of ALL today’s workouts the night before I decided to dedicate a whole hour to my body today…Lucky, took my 55m to complete burn, sculpt,ab bonus, yoga and a few more cool down stretches. Not that I have that time everyday but it is nice to put in extra time now and then to stop my body plateuing too much…feel awesome after all that by the way…thank you :)

  • Chris Lee

    i did my own mashup today:

    18/10/50
    1 leg pushup & jump over 14-13-12
    broad jump burpee 8-8-7
    quick feet 1/2 burpee 13-12-11
    plank jax 37-35-37
    wood chop (12# med ball) 23-21-21
    james bond lunge 16-16-16

    followed by abs
    12/10/50
    crunches 2 mid/2high 48-40-40-38
    russian twist w/ball toss 25-26-28-27
    rollover commando pushup (2pushups ea) 8-8-7.5-7.5

  • Anonymous

    So glad to be back to Bodyrocking. I took off an embarrassing amount of time, and it shows in my scores. Can only go up from here! Burn and Sculpt are done. I plan to do Flow after work today.

    Burn
    1) 30, 26, 28
    2) 4, 5, 5 (8 lb. Kettlebell)
    3) 21, 24, 20 (8 lb. Kettlebell, had to drop the weight for the last round)
    4) 5, 5, 6

    Sculpt 18:04

    I figured I’d do Sean’s Ab Bonus, too, but with some modifications
    1) Pushups with spider legs 12
    2) Mountain climbers 34
    3) Plank with side steps 20

  • Anonymous

    So glad to be back to Bodyrocking. I took off an embarrassing amount of time, and it shows in my scores. Can only go up from here! Burn and Sculpt are done. I plan to do Flow after work today.

    Burn
    1) 30, 26, 28
    2) 4, 5, 5 (8 lb. Kettlebell)
    3) 21, 24, 20 (8 lb. Kettlebell, had to drop the weight for the last round)
    4) 5, 5, 6

    Sculpt 18:04

    I figured I’d do Sean’s Ab Bonus, too, but with some modifications
    1) Pushups with spider legs 12
    2) Mountain climbers 34
    3) Plank with side steps 20

  • Gerri Lee Schafer

    May 7

    Morning all,  this is my active rest day, but Midi is putting out a challenge to do at least 20 minutes of extra cardio a day, with a couple of days of 40 minutes thrown in.  In her spirit, I ran 100 sets of stairs, one set being 16 up and 16 down.  It took me 22:20.

    • Anonymous

      What a “rest” day :D Well done!

      • Gerri Lee Schafer

        hahaha, thanks, I then went on a nice hill climb hike to the top of a canyon, and did 5 rounds of 20 push ups – 8 band assisted pull ups – 20 sit ups with twist at top – when I got home

  • Carrie

    This Flow was a great workout! I was already a sweaty mess after the burn workout, having done weights yesterday, so the flow left my arms trembling like a leaf!! Fair play to anyone who did the sculpt workout on top of that. I have one question for Teisha though – by the time I was doing the last plank moves, my wrists were hurting. Any tips on what I might be doing wrong, or how I could avoid wrist strain during plank moves? Thank you

    • Anonymous

      Hello Carrie, 

      I don´t think you are doing anything wrong. My wrists sometimes hurt as well. I bought push up holds (which were not expensive) and doing push ups off of them seems to me much less hurtfull though harder. In the same sence you can use dumbbells or a pull up bar similar to the one BR team is using.

      And when you only hold plank and don´t do push ups, you also might swich to an elbow plank.

      Hope that can help.

      Keep on BRocking! ;)

  • Anonymous

    Teshia! ;)

  • Shellina Guthrie

     Hey Krystina. :)
    My name is Shellina, and I’m by no means a fitness instructor or at all qualified to help, but I *am* a big girl, too (235 lbs, 5’11”), and I’ve found that if I can’t swing the mountain climbers, I can do high knees instead (running in place, bringing knees up as high as possible). It gets my heart rate up, it works my legs. Also, instead of doing mountain climbers on the floor, I have also done them from the arm of the couch, but I’ve heard others say this is more difficult, so it’s up to you. The biggest deal, though, is to do *something* in place of that exercise. Don’t just skip it- do something else that gets your heart rate up. Rock on, girl! :)

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

      Great minds!!! That’s actually what I elected to do in the place of the MCs. Great idea with the arm of the couch as well. I will try that also. Good luck to you, Shellina and thanks for the love!

  • Anonymous

    Here’s a customizable timer app for your PC:

    http://rosstraining.com/blog/2008/07/07/free-interval-timer/

  • Photojunkie852

    I got round to doing day 4 today, I did it straight after 30 day shred level 2.
    I had to do the clean and press and squat press without any weights, and I totally forgot to write down the 4th exercise. I then did the sculpt workout I did 20 reps of each using a 5kg kettle bell.
    I only managed one set of the ab exercises, the sweat was pouring off me and I really couldn’t do anymore.

    My counts are:
    Burn:

    1. 30/ 28 / 25
    2. 3/3/3
    3. 25/27/32
    4. Forgot to do.

    Abs:
    1. 22
    2.15
    3.25

    I’m going to work 2 days behind so u can work them in around 30 day shred.

  • Anonymous

    hey!

    I did girl crush workout with the abs mixed in for 4 rounds = 28 min then did 10 min interval skip.
    http://www.bodyrock.tv/2012/04/24/girl-crush-workout-tutorial/

  • Gerri Lee Schafer

    got this one down for the morning 

    http://www.youtube.com/watch?v=muC1ryprHpE

  • Gerri Lee Schafer

    got this one down for the morning 

    http://www.youtube.com/watch?v=muC1ryprHpE

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

    5/7/2012
    Here’s what I did tonight (370 reps?):

    2 rounds of:
    15 per leg kick-over backward lunges (I kicked over my dip station)
    15 Lt + Rt diagonal knee raises on dip station ( 1 left + 1 right = 1 rep)
    15 reverse push-ups in dip station
    15 per leg side lunge + knee tuck
    10 tri-cep dips on dip station

    +20 hanging knee raises
    10 bridge 10 sec holds
    per leg:  20 lying side leg lifts / 20 lying side leg pulse / 20 side lying knee tucks / 20 side lying front kick outs

  • Chris Lee

    here you go!  it’s quick and gets you moving well. so far, no injuries!

    http://www.bodyrock.tv/2010/10/23/warm-up-routine/

    • Gerri Lee Schafer

      thanks Chris…I was going to reply, but the damn tab is missing from the top of the page for warm ups and cool downs….guess the “new” BR doesn’t need it…shame, people are going to get injured, no mention of warming up now

  • ZoeRocker

    Gimme a break you guys!! We aren’t in kindergarten here. Just have a laugh!!!!

    • http://tinyurl.com/7b3um4f Chris__L

       Hi ZoeRocker,

      Clearly they weren’t here when O-Face or Fcuk were the name of workouts…

      All I have to say is: a Rose by any other name…

      –Chris

    • http://tinyurl.com/7b3um4f Chris__L

       Hi ZoeRocker,

      Clearly they weren’t here when O-Face or Fcuk were the name of workouts…

      All I have to say is: a Rose by any other name…

      –Chris

  • theonetheycallwendy

    Ive never done yoga before, do you hold each of the postures for a number of seconds or as long as you can or do it in a circuit or something? Your demo of the postures and things is wonderful but im a bit unsure how long to hold or how many to do of each?

  • http://tinyurl.com/7b3um4f Chris__L

    Hi  1,000,000th Guest,

    Yes, then there were the names of songs and Brutals and Beasts.  At some point it makes sense to just number things and have simple names.  Maybe it’s boring to some, but it makes it simple to return to and remember what exercises are in the workout.

    –Chris

  • Kirsten

    Sorry I am posting my numbers late.  Did this on Friday.  So basically I am one week behind in the challenge, which works out well actually because I know all of the videos are posted already for next week then.  Day 4:

    Burn:

    Prisoner Squat Jump & Elbow to Knee Touch:  29 25 29
    10 Mt. Climbers, Clean & Press, Squat & Press:  4 4 4
    Squat & Front Raise:  21 21 23
    Under Toetouch & 2 Elbow 1/2 Burpee Jumps:  4 4 5

    Sculpt:

    Since I am a beginner, I was going to try to get to at least the 4th round (so 7 reps) but was completely exhausted after the first round of 10 reps  :(  Can’t wait to see that improve later on in the Challenge.

    Ab Routine:

    Reptile Pushup:  10
    Mt. Climbers:  59
    Star Pushup:  32

  • Valerie Liberto

    I was doing a 30 day challenge with some friends using Insanity.. i like the workouts but what you guys do, in the short amount of time for each workout, is awesome.. Ive stopped my Insanity workouts.. I just completed day 3 of the May 30 day challenge this AM.. Ive also got an 11 month old at home with me.. I can get a great bodyrock workout in and still have time to shower and get myself ready before the little guy gets up.. Thank You!!

  • Karisa24

    Hi, that workout was a butt kicker. It took all I had and I feel GREAT!

    Here are my scores:

    BodyRock Burn:
    Prisoner Squat Jump & Elbow to Knee Touch: 25, 20, 2410 Mountain Climbers, Clean & press, Squat & press: 5, 5, 4Squat and Front raise (5lbs each hand): 16, 13, 15Under Toe Touch + Elbow 1/2 Burpee jumps: 5, 4, 4.5

    BodyRock Sculpt Time: I completed the set os 10′s and set of 9′s I plan on tryin’ again a little later today.

    Ab routine:Reptile Pushups: 10Mountain Climbers: I forgot to countStar Pushups: 8
    (My goal is to get better at push-ups, I am horrible at them)

    BodyRock Flow: 12 Reps each side for all 3 plank positions.

  • Gea08cjs

    I’m new to the BodyRocking scene and I just want to say I’m loving it! It’s such a great challenge and I get a real buzz out of completing each set! Just wanted to say thanks to everyone involved in bringing us these workouts. They’re tough but I’m looking forward to seeing the results in the next 30 days!

  • Anonymous

    prisoner squat jump and elbow to knee touch-31/30/29
    10x mt climber, clean and press, squat and press-5/4/4
    squat and front raise-19/18/17
    under toe touch and 2xelbow 1/2 burpee jumps-5/4/6 1/2

  • Tknight75

    Day 4 this is hard work but feel great afterwards……… I so hope this will be worth it :))

  • http://profile.yahoo.com/ZD3GIAVDWGI256BS5UNVN4NPRU Crystal

     This workout was amazing! :) Thanks Ya’ll! 

  • bekito

    Oh my god, should I do both body burn and sculpt and flow sequently? Or can I give a break between them?

  • Crystalgail316

    if you do not have a sandbag what would you suggest?

  • jjparker

    just finished my workout in the conference room during my lunch break – and here i was thinking i wouldn’t have time today! that’s what i call motivation!

  • jjparker

    just finished my workout in the conference room during my lunch break – and here i was thinking i wouldn’t have time today! that’s what i call motivation!

  • jjparker

    just finished my workout in the conference room during my lunch break – and here i was thinking i wouldn’t have time today! that’s what i call motivation!