May 7 2012

Week 2 Day 1 –Sexy By Summer – BodyRock Burn & Sculpt & Flow Workouts

Posted by Frederick | In All Videos, All Workouts, Featured Articles, May 30 Day Challenge, Stretching, Summer Fit Circuit Workout, Today's Workout, Uncategorized, Workout Routine For Absolute Beginners

Hi BodyRockers,

We are starting week 2 of our May Challenge. Each week represents a barrier – and either you smash through and make it to the next Monday or you slam into the wall with the force of whatever momentum you have gathered up and tell yourself wistfully that maybe next summer will be different. People can survive in freezing water for way longer than 12 minutes, so I’m pretty sure that as tough as these workouts are the issue is not a physical one (especially with our beginner variations in the tutorial video below). What is kicking in now is the mental game – and the question is, do you have it in you to take responsibility for making yourself push for 12 minutes a day? Just to give you a little bit of an extra shove, the excuse that you are too busy, to stressed, to whatever is straight up BS. It’s all here, it’s all free, and it takes just 720 seconds to get through today’s Burn video. BodyRock is teflon coated because we actually care about your progress – we are serving up real home cooked, handmade fat burning awesomeness, and your BS excuses just won’t stick. Wake up, grow up, drop a set, take some responsibility and just get on it because sitting here getting pissed off is not going to move your body – we love you guys enough to give it to you straight so GET GOING :)

Day 4 Begin’s with a toning workout that will work on impoving your overall strength & work towards giving you a toned lean body you have always wanted. Todays workout Involves all three BodyRock Programs – Burn, Sculpt & Flow.

Enjoy Your Workout Today :)

Freddy, Sean & Lisa-Marie


***Ohhhhh…here’s something just for you, BodyRockers! For this week only, Ultimate Sandbag is giving you guys %10 off!

Click here to get going: http://bit.ly/ULTSANDBAG But don’t forget to enter the coupon code: bodyrock to get the discount!***

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 12 rounds of 50 seconds work with a 10 second rest – You will complete the following 6 exercises 2 through ( Or 3 time2 for a 16 min burn if you are feeling especially hardcore today )

1) 1 Arm Switch Sandbag Swing ( Alternating Left & Right Arm ) – Using the Pink Sandbag

2) 10x Crab & 10 Mountain Climbers

3) Squat, Sandbag Side Lunge (Left & Right Alternate) – Using the Pink Sandbag

4) Monkey Push Ups

5) Plank, Double Jump & Drag the Bag – Using the Pink Sandbag

6) Elevated Push Ups + Left & Right Under Knee Crossovers

 BodyRock Sculpt:

BodyRock Sculpt Workout Video:



Set your interval timer to 5 rounds of 50 seconds work with a 10 second rest – You will complete the following exercises once.

1) Elevated Shoulder Push-Up

2) WoodChop Left – Using the Pink Sandbag

3) Single Arm Rope Pull & Twist

4) WoodChop Right – Using the Pink Sandbag

5) Single Arm Rope Pull & Twist

 BodyRock Burn:

BodyRock Burn Tutorial Video:


 BodyRock Flow:

BodyRock Flow Workout Video:


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




Around The Web
  • Jules

    Can’t wait to get on this workout tmrw morning.  Looks like another aaaaamazing Bodyrock.tv workout.  Still amazes me the hard work you all put into this site, just know it is appreciated beyond words.  I’m going through some emotional issues lately and this is one place I can come and put my reliance in, knowing its a safe positive place that will bring me up….thanks for that <3 much love <3

  • Vivi

    I was sure you would try TRX !! A friend have them and tell me that is AMAZING to do !!

  • Vivi

    Let’s goooooooooooooooooo  !! I’m ready ! :D

  • Vivi

    Let’s goooooooooooooooooo  !! I’m ready ! :D

  • Vivi

    Let’s goooooooooooooooooo  !! I’m ready ! :D

    • Anonymous

      have you heard anything from Maria, she hasn’t posted anything in at least a week?

      • Vivi

        No nothing. Even on FB .
        Her back hurted her so I think she have few rest days; or perhaps a new job too ;)
        I think she will be back soon to destroy our score !! hahaha

        • Anonymous

          hopefully! I was wondering because I knew she hurt her back, then suddenly she’s gone! hope she’ll be back soon.

          though there is still you to destroy my scores! lol

  • Vivi

    Done !! OUCH !!!
    Do I really read that after your surgery you should not to push hard Lisa Marie??What it would be !!! hahaha !But it’s so great !!! ;D Really good workouts today <3

    So my score are :

    * Burn Workout :
    1/ 1 arm Swing (alt) 10kg : 39.40
    2/ 10 crab + 10 climbers : 5.5
    3/ Side lunge 10kg : 15.14
    4/ Monkey PU & PU : 14.15
    5/ elbow plank combo : 11.12
    6/ elevated PU & knee under : 17.19

    * Sculpt workout (I did twice and added Reverse PU)
    1/ Elevated shoulder PU : 22.18 (OMG I believed that my head gonna to explose lol !)
    2/ Woodchop10kg R : 31.24
    3/ Single arm twist 6kg R  : 15.15 (I did it sit down on the floor and was enough challening if you really do a big twist)
    4/ Woodchop L 10kg : 25.23
    5/ Single arm twist L 6kg : 14.13 (on the floor too of course and this arm is so less strong)
    6/ Reverse PU : 30.30

    A BIG strench after For my arms !
    And very happy because I could do all the flow movements of (Beautifull) Teisha.

  • car

    Wonderful workout, and what a burn, my muscles cry!!

  • Anonymous

    I liked this one a lot, except for the little cry’s my right side made a few times it was great… I think I need to build my strength up more lol… I couldn’t do the rope thing well though, not enough room, and holding onto a belt really does a number to the hands lol… :D! But otherwise it was awesome!

  • Kat<3bodyrocker4life

    Amazing Workout Loved this =) 
    Warm up 500 skipping Rope
    sb swings 28/29
    10x crab + 10x mc 4+10 crabs/4+10 crabs
    sb sq side lunge 14/13
    monkey pushup +pushups 9/8
    plank + double jump + sb drag 8/10
    elevated pushup + knee tucks 8/8
    my weighted bonus
    30 weighted crunches
    30 diamond leg leg raises
    60 bicycle
    10 sb cleans
    10 sb curls
    10 sb tricep
    10 sb upright rows
    10 sb dragon lunge deadlifts
    10 sb around the world
    10 sb rows
    10 sb press
    Thank you for this Wonderful Workout.
    Also did the Flo and was happy that I did them all correctly =) 

  • Anonymous

    I’m a day behind, so this’ll be on tap for tomorrow!  Woo Hoo!

  • Crazgrav

    Here are my scores for today. It was a little confusing since the workout was listed in a different order then the video but I managed.. Also I skipped the single arm rope move since what I tried to do that move with almost killed me lol

    1) 1 Arm Switch Sandbag Swing ( Alternating Left & Right Arm ) – Using the Pink Sandbag 25/15
    2) 10x Crab & 10 Mountain Climbers 2/2 (both sides)
    3) Squat, Sandbag Side Lunge (Left & Right Alternate) – Using the Pink Sandbag 11/11
    4) Monkey Push Ups 15/11
    5) Plank, Double Jump & Drag the Bag – Using the Pink Sandbag 10/? I lost track, I really got into this one.
    6) Elevated Push Ups + Left & Right Under Knee Crossovers 4/5
    1) Elevated Shoulder Push-Up 11, moved to my knees 2) WoodChop Left – Using the Pink Sandbag 133) Single Arm Rope Pull & Twist – skip4) WoodChop Right – Using the Pink Sandbag 135) Single Arm Rope Pull & Twist – skip

  • Hartman 12

    You guys are amazing! Thanks for all that you do for people! I look forward to your workouts every day!

  • Mary Lou

    I’ve been cutting back (3 workouts a week) and modifying to give my shoulder a break and I’ve found that it makes it harder overall but my form is much better, so I think I’m doing alright. I’m having an MRI tomorrow to see if I do in fact, have a Labral Tear in my shoulder, which is what the orthopedic surgeon thinks it is. Wish me luck – I honestly don’t know what kind of news I want. Surgery means a long road to recovery, but maybe after rehab I can finally learn how to do pullups!
    1) 27, 27
    2) 3 3
    3) 6 6
    4) 6 6
    5) 6 7
    6) 9 8

  • Backtomobay

    Hi.  If you have been losing a lot of weight and working out really hard, then I would suggest you increase your clean foods to support your training.  So at least you can maintain now what you’ve achieved.  Make sure you are getting enough, never go hungry.  Getting enough protein?  These workouts are really breaking down your body — you need the protein to build it back up. 

  • ZoeRocker

    The burn workout is the main workout and the sculpt is the extra bonus to help with toning. It usually incorporates weights. You are supposed to do both:)

  • ZoeRocker

    The burn workout is the main workout and the sculpt is the extra bonus to help with toning. It usually incorporates weights. You are supposed to do both:)

  • ZoeRocker

    The burn workout is the main workout and the sculpt is the extra bonus to help with toning. It usually incorporates weights. You are supposed to do both:)

  • Anonymous

    hi ginabeans22, just click on the links they give you for facebook, and you can go there and read about them, you just can’t interact

  • Anonymous

    Thank you thank you thank you for the tutorials! I don’t have equipment and my upper body isn’t very strong, so I need them. I also thank you for Flow. It’s deceptively difficult and quite wonderful!

    Are there any substitutions for the single arm rope pull and twist? I don’t really have anything from which I can hang a rope or belt.

    Thank you!

  • Mayam712002

    Bodyrock used to be about getting in a good home workout, and sharing life stories.  Now, it seems to be about trainers, and getting new ones every day, selling expensive and redundant equipment, apps, and ipads.  I feel that it is a promoting a commercial and materialistic agenda, that both alienates people and is wasteful.  

  • Bailey

    Loved the Plank, Double Jump & Drag the Bag … such a good burn!!!

  • Anonymous

    Push enough to feel accomplished during the workout..but pace..kind of hold back enough so that you’re not hurting before it’s over. :) That way you have enough energy to try the next day’s workout. Consistency is key I think.

    Like she said in the Flow video for today…work steadily with patience..like watching hair grow ^.^

  • Anonymous

    Honestly, I think you should skip this move altogether if you can’t find something strong enough to hold your leaning weight, and that also provides a decent grip. I tried an old belt cause it was the quickest thing I could find, and I even tested it a few times before starting… but come workout time, it just snapped apart on me, haha.

    Not hurt at all from the fall, but just saying–do be completely sure this won’t happen to you as well. :p

  • http://www.facebook.com/rachel.hamilton.5494 Rachel Hamilton

    Hey Bodyrockers!  

    Only recently joined BR the past month or so and this 30 day challenge has been a real butt whooping source of inspiration.  Really loving the BR Flow at the end, been discovering strength and flexibility never knew i had and Teshia seems such a lovely vibrant person look forward to seeing more from her :)  

    Burn Workout;

    1) 25, 24
    2) 4 sets, 5 sets
    3) 8, 9
    4) 8,6 
    5) 6,6
    6) 5,6 

    Sculpt Workout:

    1) 11
    2) 13
    3) 8
    4) 13
    5) 7

  • Jen

    Loved this flow section the best so far. I’d like to see more of these types of yoga poses instead of the plank reps that are more like the sculpt section.

  • Anonymous

    Here are my results for this workout:
    BURN:1 Arm Switch Sandbag Swing (16lbs in backpack): 24/2610 Crab 10 Mt Climbers (no mods): 3 ea/ 4 & 3Squat Sandbag Side Lunge w 2-5lb free wts: 7/9Monkey Pushups: 6/7 (for part with reg p/u did them on knees)Plank (elbows) Double Jump, Drag Bag (bag was 16 lbs in backpack): 3 (learned that I can’t use little mat as it gets in way of dragging bag)/6Push Ups (on knees) Knee-Under Crossovers from normal plank: 7/8Scupt:Elevated Shoulder Push-up: 21 (6 elevated 15 monkey push ups)Woodchop Left with 16 lb wts in backpack: 14Standing Twist w/5 lb wt Left: 21Woodchop Right with 16 lb wts in backpack: 11Standing Twist w/5 lb wt Right: 23Did Flow. Balance better on Right foot typically. Able to achieve full extension forward on 3rd pose.Felt good, but it’s super disheartening to look at myself in the mirror. I don’t want to do that anymore. Body image issues suck. I know Teisha says to be comfy in our own skin. I get that. And I usually am. But having been anorexic at one point, and overweight at other times in my life, I just always look too big. Intellectually I know this is rubbish. But it’s better for me if I feel good and strong, without having to look in the mirror. Mirror=bad, at least for me.

  • http://www.facebook.com/profile.php?id=100000454834844 Tera Stockton

    a little suggestion/idea for the flow track: I’ve practiced yoga for about ten years including some instructing. It would be very helpful especially for beginners to see the flow of the postures from one to the next. In other words, teach the posture and hold for the five breathes that you suggest to everyone, and maybe showing step by step how to get more out of the beginners posture once your there. Sort of a flow from one to the next. For example: tree pose on the right, transitioned into warrior 3 or airplane on the same side, and to the third pose…then to the other side. It helps to see concentration and how you take complete full breathes (something I didn’t realize how to do when I first began practicing). Real time workouts is something I think Bodyrock is very good at. Keep up the good work!!! The explanations are very thorough. Excellent job showing different angles, although, we can realize that you’re showing a different angle (no need to tell us) xoxo

    • Nu-nu Nour

       yes please..

    • Nu-nu Nour

       yes please..

  • Jill Hobbs

    I’m 5’11″ and I find the Crab Kicks/Kickups to be awkward. My solution is to not worry about kicking up so high. This workout was tough on the arms!

  • Mmghia

    Your doing it and that is all that matters, so its not as much as you wanted but for right now your where you are. be okay w that, for now, and when your able to I’m sure you’ll be where you want to be.  Stay positive!! Best Michelle

  • Cindy

    Steamy Sexy Sweat in my basement.
    1 1 arm switch sandbag swing 45-45
    2 10 x crab and 10 mt climber 5-5
    3 Squat sandbag side lunge 14-15
    4 Monkey push ups 14-15
    5 Plank double jump and drag the bag 20-20 (in love with this exercise)
    6 Elevated push ups and crossover 13-15
    Fitness is sexy
    1 17-22
    2 16-16 with 16 pounds sandbag
    3 Single arm Pole pull and twist with 5 pound DB (no ring) 12-9
    4 woodchop R 16-16
    5 Pole pull 10-9
    Bodyrock is a fitness treasure and Lisa , you are wonderful!
    Thanks!

    • Chris Lee

      great scores, cindy!

  • mel

     what about a long thin beach towel – throw it over and hold both ends (maybe over a very sturdy tree limb?!)

    • Mmghia

      nice!

      • mel

         thanks!

  • Mmghia

    lol yeah I didnt know we needed to have rings in the livingroom :)  I just layed on my exercise ball and did flies. 

  • Mmghia

    Here is my suggestion for the week.  I would love it if BR could make a tab for Yoga Flow.  Where we would be able to see pictures and description of ALL the poses we are learning.   Thanks MIchelle

     

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

    Did this today!  I also spliced it up with #8 in between burn and sculpt.  I used 35lb sandbag for the squats and the drags.  I used my 18lb sandbag for the wood chops and a 10lb dumbbell and a sheet hung around my pull up bar for the pull and twist.  That was difficult because I had limited mobility, but i made it work.  The squat thing was weird–I always say this, and it’s just me, but while I LOVE combo moves more time challenges, I just don’t think they work well in interval workouts because I never get to do enough of everything.  Like, if I did one push up, one sit up, one squat, and one of 20 other exercises it would be 10 times less effective than if I did 25 push ups.  I also changed it to an around the world instead of popping it over my head because that felt really dangerous.  So for next time, I think I’ll just do either around the world and reg squat, or just alternate side squats.  OR…!!! I would love this: do a workout in parts, and for, say, 5 min straight you have to do that combo.  Oh well–my two cents. :)

    burn: 
    sb swing one arm alt: 29-27
    10 kick ups and 10 mc’s (counted each kick up and ea mc at 1 rep): 59-50
    side squat, around the world: 6-7
    monkey push up, reg push up (ea push up =1): 19-17
    plank, 2 jacks, bag drag: 6-7
    elevated push ups and 2 cross knee: 7-10

    sculpt: 
    L push up: 15
    wood chop L: 15 
    pull and twist R: 18
    wood chop R: 16
    pull and twist L: 10

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

    Oh yeah! I finished with the Flow!  It was great, although I’m not very skilled at yoga, per se.  It’s something I’ve always wanted to do more of, so this is a nice way to close out the workouts.  It’s also kind of fun to be a beginner at something.  :)  

  • Brittany Verner

    So my boyfriend doesn’t workout as much as me so every time that he invites me to workout I jump to join him in order to help motivate him to keep healthy habits. Needless to say I did a tough 20 minute run before doing all three parts of this workout. I feel really tired now, but at least I got it done. 

    Here are my scores:
    Bodyrock Burn:
    1 arm switch Sandbag Swing: 29, 26
    10x Crab & 10 Mt. Climbers: 4, 3
    Squat, Sandbag Side Lunge: 8,7 
    Monkey Push Ups: 22, 19
    Plank, Double Jumps & Drag the Bag: 8.5, 7
    Elevated push ups Left & Right under knee Crossovers (I just did the pushups on the floor because my bed was too high): 9,9

    Bodyrock Sculpt:
    Elevated Shoulder Pushups: (6 normal), 13 on my knees
    WoodChop Left: 22Bicep Curl (I don’t have a place in my room to put the rope around): 20
    WoodChop Right: 20
    Bent Over Row: 15 (same problem as before. What is an alternative exercise for the Single arm rope pull and twist?

    Bodyrock Flow: 

    I did all of the exercises. During the tree I was able to rest my feet over the opposite leg and open my thighs. Then during the balancing sticks my boyfriend helped me to keep my hips from swinging back…then the exercise got more challenging. Finally, I was able to straighten my legs for the microbend, but not take them out to the side.

  • Anonymous

    Hi Danielle, In the past, Zuzana, the past hostess, did a Workout called “Hands free workout” http://www.bodyrock.tv/2011/09/16/hands-free-workout/   Also I would just keep looking through workouts for exercises you can do without your hands, and write them down, then put some together into workouts using the 12 minute thing they do here, and then when you do them come here and post what you did so anyone else needing a hands free workout can do them!  To help get you started I will suggest – turkish get ups, straight abs, squats, lunges, jump lunges, forward kicks, toe touches, reverse curls, v-abs, bicycles, side lunges, backward/forward jumps, there are a few you could do from a elbow plank, such as elbow planks, knee ins, mountain climber, plank jacks etc!

  • Anonymous

    Hi Seana

    For the sandbag swing, try using something that doesn’t shift.  such as a weight, a heavy book, a full milk jug, it’s easier with two hands, otherwise you can get that little twist if you’re not careful,  maybe don’t bend over too far, practice without any weight.  It’s just a bend (like you were going to do a partial squat), keep your head looking straight forward, your hands should come down to just below your  crotch, then your butt and hips drive that weight up (squeeze your butt and drive your hips forward), your hands just follow, no higher than shoulder height.  Too many people load themselves up with weight and then use their back and hands to get that weight up,  it is just a hip thrust that moves the weight.

    If you still find that bothering your back then do a squat and at the top of the squat practice the hip thrust and squeeze your butt.  (Which is what we are supposed to be doing every time we squat anyways, though they don’t always mention it!)

    Zuzana did a really good tutorial for the sandbag swing in this video http://www.bodyrock.tv/2011/06/22/wild-free-exercise-challenge/

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

    I love Teshia’s section. You make it look so easy :) and your positive attitude always puts a smile on my face. I agree with the suggestion below, perhaps showing how all the poses flow from one to another could be a good idea. I’m still a beginner at yoga, but I really enjoy it when all the poses flow into the next one. 

    I’ll try the flow tomorrow because it’s so late now, i just wanted to get at least my 12 minutes in. 

  • Anonymous

    Hey!

    I did Lisa’s workouts today!  tough!  I did three rounds of the burn and was planning on doing two rounds of the sculpt!  but no!  lol

    I just about died doing the plank pulling bag thing! &  I didn’t like the pulling the bag from the floor and throwing it onto your back!  maybe that’s more comfortable with an actual sandbag, but I didn’t enjoy getting wacked with my bag!  I used a 15lb dumbbell for the swings, started with 17lb in my “sandbag” for the first round but it was too heavy for the bag pulls so I took out the 8lb medicine ball that was in it  lol  and just had 9lbs in it after that!  I didn’t elevate for the last one.

    sandbag swing – 30, 27, 29
    dancing crab/ mountain climbers – 3, 2.5, almost 3
    throwing bag side lunge – 9, 9, 9
    monkey pushup/ pushup – 6, 7, 5
    elbow plank to plank pull bag under – 7, 5, 5
    pushup & L R knee crossovers – 6, 6, 5 (I actually think I did toe touches oops!)

    then I did the sculpt – my feet were on floor for the shoulder pushup,  I did actual woodchops, to the floor with my 8lb medicine ball, I only used 5lb for the single arm pull & twist as I wasn’t sure how hard that would be.  for some reason I had a real hard time on my right side doing that one! 

    I used a nylon? skipping rope and tied it up into a loop, hung over my pullup bar, then took a handle off my bowflex and hooked it onto the loop, worked good!  I think I’ll practice just doing the one side pulls!

    pike press – 11
    woodchop L – 15
    single arm rope pull & twist L – 8
    woodchop R – 14
    single arm rope pull & twist R – 6

    I probably could have rung out my clothes afterwards!  so so sweaty!

    after work this evening I did 20 rounds 10 sec 20 sec of high knees

    I have day 2 slated in for day after tomorrow as there are more pike presses in it and I don’t want to do them two days in a row,  I think I will do #16 tomorrow

  • Anonymous

    could you put the flow breakdown under the videos again please?  and thank-you!

  • Anonymous

    could you put the flow breakdown under the videos again please?  and thank-you!

  • Anonymous

    Hi,guys,I did this yesterday but I didn’t have Internet,so that’s why I’m posting now :

    1 Arm Switch Sandbag Swing 26 27 27  (I used 4kg.for the exersices)
    10x Crab & 10 Mountain Climbers-333
    Squat, Sandbag Side Lunge 9 9 10

    Monkey Push Ups10 11 13

    Plank, Double Jump & Drag the Bag –7 8 9
    Elevated Push Ups + Left & Right Under Knee Crossovers-16 17 17

    Bodyrock Sculpt:
    Elevated Shoulder Push-Up-21 (This was hard)
    WoodChop Left –11

    Single Arm Rope Pull & Twist-9

    WoodChop Right – 11
    Single Arm Rope Pull & Twist-10
    + BFE
    Thank you,guys! :)

  • Anonymous

    Hi,guys,I did this yesterday,but I didn’t have Internet,so that’s why I’m posting now:
    Arm Switch Sandbag Swing ( Alternating Left & Right Arm ) –26 27 27 (I used 4kg. dumbells for the exercises)
    10x Crab & 10 Mountain Climbers-3 3 3
    Squat, Sandbag Side Lunge  –9 9 10
    Monkey Push Ups-10 11 13
    Plank, Double Jump & Drag the Bag – 7 8 9
    Elevated Push Ups + Left & Right Under Knee Crossovers-16 17 17

    Bodyrock Sculpt:
    Elevated Shoulder Push-Up-21(this was hard)
    WoodChop Left – 11
    Single Arm Rope Pull & Twist-9
    WoodChop Right – 11
    Single Arm Rope Pull & Twist-10
    + BFE
    Thanks,guys! :)

  • Chris Lee

    done.  i kind of messed up the squat/side lunge and ended up doing a clean-squat-side lunge combo.  38# sandbag.  i did it in the order posted so the elevated pushups after the pevious 2 exercises were killer!

    burn:
    1 arm sb swing 27-28
    10xcrab/10xmtn 3-4.5 (shoe came untied during the first round)
    clean-squat-side lunge 7-7
    monkey pushup 12-11
    2xplank jack-bag drag 14-12
    elevated pushup w/knee crossovers 11-11

    sculpt:
    wall assist handstand pushup 9
    wood chop L 21
    1 arm pull & twist (14#db) 12
    wood chop R 21
    1 arm pull & twist 12

    used my trx for the pull & twist and a homemade 12.5# med ball for the wood chop.  it was a little light, so i’ll add some more gravel for next time.

    ab warmup
    4/10/50
    2xbicycle/knee hug 9
    punch outs 15
    side plank front & top toe touch 12-12

    this week’s abs:
    side plank crunch R 20
    50 hks
    ball slam burpee 10
    50 hks
    side plank crunch L 20
    50 hks
    ball slam burpee 10
    50 hks
    x2

    i’m going to try a long (for me) run later today and do the flow after that.

    chris

  • Anonymous

    I think that person is referring to Sean behind the camera?

  • http://www.jamyno.de/ Jamyno

    Thanks for the butt-kicking “speech” above the video… I REALLY needed that!!! Lazyness had gotten me in its grip (and of course all the excuses it finds…). =)

  • Megi_majko

    i did only 2 rounds…is that fine?

  • Megi_majko

    i did only 2 rounds..is that oK?

  • Anonymous

    one arm SB switch ( 10 kilo)-30/28/29
    10x crab and 10x mt climber-4/4/4
    squat, SB side lunge( 10kilo)-17/17/20
    monkey push up- 16/21/26
    plank, double jump, drag the bag-5/5/4
    elevated pushup, L/R underknee crossover-5/3/5

    elevated shoulder push up-16
    wood chop-13
    sinle arm rope pull and twist-12
    woodchop-13
    single arm rope pull and twist-13

  • EliseVN

    Anyone know where the sculpt tutorial is?