May 8 2012

Week 2 Day 2 – Knockout Summer Body – BodyRock Burn & Sculpt Workouts

Hi BodyRockers,

After a bit of a break I’m back behind the camera :) It’s hard to believe that I have shot over 700 fitness videos now here on BodyRock.Tv, and it reminds me of the incredible power of incremental effort. I think that just over 100 people watched our first video :) and now BodyRock.Tv videos have amassed well over half a billion views! It’s staggering what can be accomplished with compounded effort – a little effort each day towards a clear objective can move mountains. Those same forces are at play with our 30 day challenge. Believe it or not 12 minutes a day can absolutely reshape your body and change your life. The effort builds, momentum gathers and powerful changes happen. BodyRockers all over the world are posting their before and after pictures and right now people all over the world are doing it in their living rooms! If there is anything that we can do to make this community better for you please let us know! We read each and every single comment and we take it all on board (as Lisa would say). To become a BodyRocker and connect with us simply “like” our Facebook page here - we won’t ever let you miss another workout :)

Looking forward to reading your feedback,

Freddy

***Until May 11th the folks over at Ultimate Sandbag are giving BodyRockers and exclusive %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 & Tutorial 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 times for a 16 min burn if you are feeling especially hardcore today )

1) Switch Lunge & Woodchop – Using the Ugi ball

2) Diagonal Knee Raise – Using the BodyRock Equalizer or Dip Station

3) Power Jump, Push-Up & Toe Touch

4) Pike Mat Jumps

5) Pike Press & Knee Tuck

6) Leg Swing, Back Lunge & Knee Lifts – Using the BodyRock Equalizer or Dip Station


 BodyRock Sculpt:

BodyRock Sculpt Workout Video:

Set your interval timer to 4 rounds of 50 seconds work with a 10 second rest – You will complete the following 4 exercises once

1) Side Plank Leg Lift – Using the Ugi ball – Left Side

2) Ab Circle Holds – Alternate Circle Direction – Using the pink Sandbag

3) Side Plank Leg Lift – Using the Ugi ball – Left Side

4) Ab Circle Holds – Alternate Circle Direction – Using the pink Sandbag

Coffee Talk – Stop Eating Crap! :


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

    switch lunge and SB woodchop( 19kilo)-23/22
    knee raises-21/27
    power jump, pushup, toetouch-7/6
    pike mat jumps-31/50
    pike pres and knee tuck-7/9
    leg swing, back lunge, and knee lift-9/10

    side plank leg lift-31
    ab circle-12
    side plank leg lift-24
    ab circle hold and SB( 10 kilo)-13

  • Anonymous

    Either raise your legs higher (the higher you hold your legs, the easier it is) or bend your knees at a 90 degree angle. you will know your legs are in the right position when your back stops arching, but don’t make it too easy for yourself! concentrate on keeping your lower back glued to the floor. Hope that helps :)

  • Leisalu

    i know i’m weeks behind in the challenge. But i’m loving it. I just need to stay on it! Say goodbye to 185 pds.

  • Nicla

    YAY! Today first time Push Up&toe touch on my feet!!!!

  • http://www.facebook.com/julia.kurenkova.1 Julia Kurenkova

    Ugh, today was tough!!
    My Burn scores are:
    1) 24, 21 with 6lbs weight,
    2) 19, 21 I didn’t have anything to hang on so I just did one leg at a time.
    3) 6, 8
    4) 20, 20
    5) 10, 7
    6) 13, 14
    Sculpt:
    Left side plank leg lift 24
    For ab circle holds I couldn’t even pick my shoulders up, so I just held my legs off the floor for 22 sec.
    Right side plank leg lifts 21
    Ab hold 20 sec, with my 12 lbs chihuahua on me!
    Whew, I’m gonna be shaky for a while, short but tough workout!!
     

  • 1Ivana

    Thank you so much….I have another “project” and I will post it as soon as I am done…hopefully some time tomorrow…:)

    • Anonymous

      Hurrey! Looking forward to it. Your creative ideas are a great inspiration for me!

  • Anonymous

    I wondered if anyone else had noticed that!  I noticed especially since I mixed the abs bonus in with the side plank leg lifts!

  • ZoeRocker

    I dont eat carbs except veggies. No starchy ones either.

  • ZoeRocker

    Thanks. Ya I love my white wine but hardly ever drink more than one glass in a night. My sleeping isn’t the greatest and my jobs are intense. Thanks for responding:)

  • ZoeRocker

    HAHA! I would say that You should pick a workout to do for the weekend earlier so you have it ready to go. I love silent killer, but my all time fave is 550 rep fat massacre. Yet the massacring of fat has yet to happen… 

  • ZoeRocker

    Cool thanks for your post:)

  • ZoeRocker

    ME TOOO!!!

  • ZoeRocker

    I don’t eat starchy veggies at all and only eat tiny amounts of olive oil and coconut oil. Sounds like we have a similar diet:) So what’s with the fat???

  • ZoeRocker

    I was eating less carbs and more tofu but it was making me bloated and very gassy. I cut out tofu, and the gas and bloating are gone but the fat remains. I ride my bike everywhere everyday and I work with kids, so a lot of running around. It’s not concentrated cardio, but I have a bum knee (so no running) and I hate the elliptical trainer. I mix up the 12 minute routines with some of Zuzana’s older and longer ones. I prefer the time challenges and 16-24 minute workouts. I get a better workout that way. Lots more sweat! 

    I am having knee surgery in one week so hopefully it will change my “no running” rule.

  • ZoeRocker

    I don’t get it. 

  • ZoeRocker

    Thank you. I find that I feel very sick every time I drink green tea though. For a person that loves all foods and flavours, I have such a picky tummy:(

  • ZoeRocker

    Thank you for responding. Finally somebody that understands! I have been very interested in food combining and I think it may be the key to the fat loss. I don’t eat massive portions and I don’t restrict calories either. I do however eat nuts. I have cut back big time on them and especially nut butters but I find I crave the fat. I love avocados too.  

  • ZoeRocker

    Never.

  • ZoeRocker

    My boss at work is a nutritionist and has turned me onto pumpkin protein powder. I have it everyday now and find that is has helped. It’s really just that last little bit to go.

  • ZoeRocker

    I don’t eat any carbs other than veggies and fruit. Don’t drink coffee. Haven’t eaten meat in 13 years due to serious IBS. My body cannot function with meat in it. I have been hospitalized from serious constipation from eating meat. 

  • ZoeRocker

    I have a knee injury that prevents me from running:( I am getting knee surgery next Tuesday though so it will be healed yay!!!

    • Gopal

      good luck!

  • ZoeRocker

    I hardly ever eat grains, and have thought of cutting them out completely, but I will try to include fermented foods. Thank you for your post!

  • vivibodyrock

    I did this one today putting Burn & Sculpt back to back in 30 rounds.
    So great sweat !!!
    1/ Jump lunge & twist 10kg : 19.17.20
    2/ Diagonal knee raise: 31.31.30
    3/ Burpee toe touch : 13.13.14
    4/ Pike jump L & R : 67.63.55
    5/ Reptile pike press
    6/ Round kick, lunge & raise : 13.14.15

    7/ Side plank L : 31.32.35
    8/ Abs circle : 10kg : 26.24.24
    9/ Side plank R : 32.3.37
    10/ Abs circle : 26.26.29

  • Anonymous

    Try wearing workout gloves or putting a folded washcloth between the bar and your hands.

  • Anonymous

    How to replace Diagonal Knee Raise – Using the BodyRock Equalizer/Dip station when I don’t have any of those?

  • Cindy

    I did it today at home.
    1 Jump lunge and twist 35-36
    2 Bencao sit up 33-33 (no dip station)
    3 Burpee toe touch 12-12
    4 Pike push up 14-15
    5 Bucking broncos 45-50
    6 Bottom up, lunge press up 11-12
    AB bonus
    1 Side plank leg lift on floor 30 R 30
    2 Ab circle hold with 10 pounds Med Ball 15-12
    Great Sweat at home!

  • Anonymous

    hey guys, did this today! 
    switched it up a bit, changed the order a bit, added the abs in between, as I end up not doing the bonus if I don’t do that! lol  did a back lunge and ugi swing (8lb med ball) as I can’t do some of the jumping type things as it bothers my toe!, did side planks off elbow and bottom knee down, in the leg up hold my legs were very up! lol (8lb med ball)  I loved the kickover back lunge knee raise because I could actually kick over the damn thing!  finally!  I’m really short lol!  I did three rounds of 10 exercises for 30 min! whew!

    back lunge and ugi twist – 16, 15, 15
    side plank lift L – 21, 21, 21
    pike side jumps – 26, 23, 26
    ugi circle leg hold – 17, 18, 16
    burpee toe touch – 8, 6, 6
    side plank lift R – 23, 20, 20
    diagonal knee raise – 15, 17, 17
    ugi circle leg hold – 20, 21, 20
    pike press cross knee tuck – 13, 12, 14
    kickover back lunge knee raise – 9, 11, 9

    love it!  have a great day! off to work!

  • Ania M

    thanks guys for another great workout…feeling it in my abs already!.
    Burn:
    1) 17, 12 found these difficult as don’t have an UGI ball just my own homemade sandbag
    2) 17, 15 used my husbands saw horses insted of dip station
    3) 4, 5.5, still find push ups really hard, so most of these done on bent knee
    4) 24, 26
    5) 9, 9 again the pike press was a killer
    6) 8, 9 again with saw horses

    Sculpt
    1) side plank, had to do on floor, and with one leg bent as support, 14
    2) used 2 x 5lb dumbbells, and had feet on floor most of the time, but shoulders raised
    3) side plank, again feet on floor, 16
    4) 12

    phew…

  • http://booknympho.com/ Jae

    Wow, these workouts keep getting better and better.  But I can already tell that my strength is improving and push-ups are getting easier, even though I still have to do them from my knees.Thanks for the coffee talk too.  It’s a good reminder and a push to do better.  I started blogging about everything I eat and it has made me more mindful.  However, writing it all down, I definitely see room for improvement.  Here are my scores:1) Switch Lunge and Woodchop (using 2.5 pounds):
    15, 14
    2) Diagonal Knee Raise (done between two end tables, raising one leg at a time,
    knees bent): 20, 24
    3) Power Jump, Push-Up and Toe Touch (push up from knees, jump up, step back):
    6, 5
    4) Pike Mat Jumps: 41, 42
    5) Pike Press and Knee Tuck: 10, 11 (stopped with 10 seconds to go)
    6) Leg Swing, Back Lunge and Knee Lift: 9, 9 (done without equipment)

    Sculpt
    1. Side Plank Leg Lifts Right (did side plank with knee bent): held 50 seconds
    2. Ab Circle Holds: 9 (left leg off the ground)
    3. Side Plank Leg Lifts Left: held 50 seconds
    4. Ab Circle Holds: 10.5 (right leg off the ground) 

  • Anonymous

    There weren’t any alternatives given for diagonal knee raises D: Even if I had a dip station, I don’t think I could do them… Maybe I’ll just replace with side plank knee tuck’s like in Zuz’s Amazing Abs workout ? They’re tough, but I’m not sure what else I could do. 

  • JA_BodyRocker

    Awesome 3 rounds (biceps still sore from previous day’s BR w/o)!

    1. 21/19/15 with 8lb DB
    2. 18/16/15
    3. 7/7/7
    4. 22/20/20
    5. 19/15/14 (tough esp after Pike jumps)
    6. 6/6/7

    I agree with the other poster who suggested using consistency in naming the same moves (e.g. Pike Mat Jumps vs. Bucking Bronco or Switch vs Scissors vs Jump lunges or the various burpee names, Reptile vs Spider pushups, etc.)

    Abs: 25L/22R Side Plank Lift and 17/15 Circle Hold

    Thanks BR gang & community!

  • Chris Lee

    jump lunge/wood chop (16# med ball, knee to ground) 19-15
    diagonal knee raise 26-21
    toe touch burpees 10-10
    pike mat jump 53-55
    pike press/knee tuck 15-16
    leg swing/back lunge/knee raise 13-13
     
    side plank leg lift 26-24
    ab circles (slow) 10-10
     
    finished with:
    20 side plank crunch R
    50 hks
    10 ball slam burpees (16#)
    50 hks
    20 side plank crunch L
    50 hks
    10 ball slam burpees
    50 hks
    x3

    i ran 10k last night, and i actually feel pretty good (foam roll, good stretch), so i might do it again tonight.

  • Chris Lee

    jump lunge/wood chop (16# med ball, knee to ground) 19-15
    diagonal knee raise 26-21
    toe touch burpees 10-10
    pike mat jump 53-55
    pike press/knee tuck 15-16
    leg swing/back lunge/knee raise 13-13
     
    side plank leg lift 26-24
    ab circles (slow) 10-10
     
    finished with:
    20 side plank crunch R
    50 hks
    10 ball slam burpees (16#)
    50 hks
    20 side plank crunch L
    50 hks
    10 ball slam burpees
    50 hks
    x3

    i ran 10k last night, and i actually feel pretty good (foam roll, good stretch), so i might do it again tonight.

  • Laurel Lam

    Question: What muscle group does the wood-chop motion work out??

    • Chris Lee

      core.  rectus and tranverse abs.  make sure your form is perfect.  keep your core tight and control whatever it is you’re using as a weight.  don’t over-swing or over-twist. start light and work up from there.

      i’m not a expert, but i think that’s how it works.

      ANYONE – PLEASE CORRECT ME IF I’M WRONG.

      don’t want anybody to get hurt!

  • Laurel Lam

    Question: What muscle group does the wood-chop motion work out??

  • ♫♪AnnaSirena♪♫

    Done for today! :)

    My results:
    Burn:
    1) Switch Lunge & Woodchop (using 2 dumbbells = 4kg) – 17 15
    2) Diagonal Knee Raise – 21 20
    3) Power Jump, Push-Up & Toe Touch – 8 8
    4) Pike Mat Jumps – 45 45
    5) Pike Press & Knee Tuck – 9 10 (hard!))
    6) Leg Swing, Back Lunge & Knee Lifts – 10 11

    Sculpt:
    1) Side Plank Leg Lift L – 20
    2) Ab Circle Holds – 17 
    3) Side Plank Leg Lift R – 20
    4) Ab Circle Holds – 20

  • Laurel Lam

    Question: What muscle group does the wood-chop motion work out? 

  • Laurel Lam

    Question: What muscle group does the wood-chop motion work out? 

    • Chris Lee

      core.  rectus and tranverse abs, obliques.  make sure your form is perfect, keep your core tight and don’t over-swing or over-twist.  stay in control of whatever you’re using for weight.  start light and work up from there.

      hope this helps.  i’m def not an expert, but i think that’s the gist of it.

      anybody – feel free to correct me if i’m wrong.

  • Gerri Lee Schafer

    1/ jump lunge/wood chop w/10 lb medicine ball 33-32
    2/ diagonal knee raises 30-27
    3/ PU/toe touch/jump up 10-10
    4/ broncos 54-56
    5/ reptile pike press 20-21
    6/ leg swing/back lunge/knee raise 14-14

    followed with 5 rounds of

    10 sets of stairs
    20 push ups
    20 sit ups

  • Gerri Lee Schafer

    1/ jump lunge/wood chop w/10 lb medicine ball 33-32
    2/ diagonal knee raises 30-27
    3/ PU/toe touch/jump up 10-10
    4/ broncos 54-56
    5/ reptile pike press 20-21
    6/ leg swing/back lunge/knee raise 14-14

    followed with 5 rounds of

    10 sets of stairs
    20 push ups
    20 sit ups

    • Chris Lee

      great scores gl!  you killed me!

    • Chris Lee

      great scores gl!  you killed me!

  • Kat<3bodyrocker4life

    Thanks for this =) I started off doing a workout by Kyla (250 rep challenge) =)
    my scores for this one are
    jump lunge UGI chop 15 14
    diagonal knee raise 20 20
    power jump push up toe touch 9 10
    pike matt jumps 40 45
    pike press knee tuck 14 14
    leg swing lunge knee raise 10 11
    Thank you for this =)

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

    I am forever trying to improve my side planks, no leg lifts. I find it easier to use my whole arm instead of planking from my elbow – which causes a lot of pain and a lot of shaking. 
    Burn:
    Switch lunge & wood chop: 15, 16
    Diagonal knee raises: 18, 18
    Power jump, push up, toe touch: 11, 11
    Pike matt jumps: 20, 30
    Pike press & knee tuck 10, 12
    Leg swing, back lunge & knee lift 6, 8

    Sculpt:
    Side plank leg lift – Planked until I could take no more approx 30 seconds total.
    Ab circle hold – 20
    Side plank leg lift – Same on this side
    Ab circle hold – 20 using 4kg weights, legs were lifted & bent as when I lifted them straight my lower back came off the floor. 

    Practice makes perfect though! It can all be improved.

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

    Just did this one!  I knew I’d love it, so I added on an extra round for 18 minutes!  I used my 10lb ugly ball, and I did the jump lunge and twist more like full lunges rather than like Lisa does them (she doesn’t go down in the full lunge).  Instead of the last exercise because I have a walker and not a dip station and there’s a bar across it that makes this exercise impossible, I brought out my balance ball and did butt lift and roll in (on back, feet up on ball, lift butt off ground, then bring knees to chest, rolling ball in, and then back out).  

    burn:
    jump lunge and twist: 17-14-13
    diagonal knee raise: 29-25-21
    burpee toe touch: 10-9-9
    bucking broncos: 32-30-25
    scorpio push up: 10-9-10
    butt lift and roll in: 15-16-15

    sculpt:
    I didn’t do the leg lifts because I did leg lifts yesterday on #8, so I did reverse pull ups and thrusters instead (2 20lb dumbbells).  I used a 18lb sandbag for the evil sandbag abs. :)

    reverse push up: 23
    evil sb abs: 17-
    thrusters: 8
    evil sb abs: 16

    Okay THEN because my boyfriend is basically working out of town all week and I’m by myself, I felt compelled to try once again to beat my time on #9.  I basically did, so that’s good, but right after I started i realized how tired I am and how crazy I am to do this!  3 rounds even. 

    By the way, I LOVE almost all these exercises!  The scorpio push ups have always been a favorite of mine because they are SOOO HARD.  The bucking broncos look easy, but are so touch on the abs, shoulders and even legs, and while it’s totally evil, the jump lunge and twist is a great staple.  Keep it up!

    Oh–I did Teisha’s flow stretching routine afterwards.  I really am loving it because it’s making me stretch more. 

  • Brittany Verner

    Another workout done! I called one of my best friends in Virginia before I smashed out this workout to get myself pumped. She is a day behind me so she is currently doing yesterdays workout! And now her friend is doing it with us also! It helps so much to have this community so that I can learn and grow with you guys and I love that I have friends that I can call and talk to about the workouts and what I found hard. 

    Here are my scores from today!

    BodyRock Burn:
    Switch Lunge & woodchop: 14, 13
    Diagonal Knee Raises: 15, 18
    Power jump, push-up, and Toe Touch: 8, 8
    Pike Matt Jumps (tricky at first but I got them down the second round): 26, 38
    Pike Press and Knee Tuck 15, 11
    Leg Swing, Back Lunge, and Knee Lift: 7, 8

    BodyRock Scuplt:
    Side Plank Leg Lift (Right): 16
    Ab Circle Holds: 14
    Side Plank Leg Lift (Left): 17
    Ab Circle Holds: 13

  • 1Ivana

    Hi there…
    So as every year my time for a big trip is very close, and I am traveling for past few weeks…somethings for job, somethings for fun, but I am still doing my workouts although I am not in position to post every day…
    I had a “art” project also for this past two days, you know me, drawing and painting over things :)
    So this is my lattes “ornament” in my living room…and soon I will take my picture, before I go away for 3 months to see results of this winters workouts (minus injuries…:))

    Today I did two old ex.challenges…10 min of one leg pike press-I did 100!
    and 250 squat and leg lift..took me 10:06

    I went to the beach for some sun…:))

    kisses to you all

    • Anonymous

      you must have such a happy house!

  • Anonymous

    Hi,guys,here is my score:
     
    1) Switch Lunge & Woodchop –17 20 20
    2) Diagonal Knee Raise –33 33 33
    3) Power Jump, Push-Up & Toe Touch-9 9 10
    4) Pike Mat Jumps-30 48 50
    5) Pike Press & Knee Tuck-15 18 20
    6) Leg Swing, Back Lunge & Knee Lifts –7 10 10
    Ab bonus:
    Side Plank Leg Lift –left-20
     Ab Circle Holds – 12 (I used 4kg. dumbells)
    Side Plank Leg Lift – right-23
    Ab Circle Holds – 14
    + BFE
    Thank you very much,Lisa-Marie and Sean :)

  • Chris Lee

    nice to see some of the “old” moves!  this one’s on deck for tomorrow!

  • Anonymous

    Hi,guys,here is my score:
    Switch Lunge & Woodchop –17 20 20
    Diagonal Knee Raise – 33 33 33

    Power Jump, Push-Up & Toe Touch-9 9 10

    Pike Mat Jumps-30 48 50
    Pike Press & Knee Tuck15 18 20
    Leg Swing, Back Lunge & Knee Lifts –7 10 10
    Ab bonus:
    Side Plank Leg Lift – left-20

    Ab Circle Holds – Alternate Circle Direction –12 (I used 4kg. dumbells)
    Side Plank Leg Lift –right-24-
    Ab Circle Holds – Alternate Circle Direction – 14
    + BFE
    Thank you very much,Lisa-Marie and Sean :)

  • Gerri Lee Schafer

    So I played with my weighted vest this morning. It was at 21 lbs today.
    1/ 40 feet elevated reptile planks
    2/ 30 frog squats
    3/ 40 dip station knee raises….without touching down!!!!…with the vest on!!!!
    4/ 60 sumo squat/side leg lift
    5/ 60 plank jacks..just the feet jacking
    6/ 40 left leg elevated lunge squat
    7/ 40 right leg ” ”
    8/ 60 elbow plank alternating leg lift/butt squeeze

    took the vest off, then I did 5 round of the following to get my 100 push ups and 10 minutes of my daily cardio.
    4 rounds of 10/20 high knee skip
    20 push ups
    40 mason twist with 10 lb medicine ball

    • Anonymous

      wow! you’re getting amazingly strong! I just did #16 and I am wiped! going to try 5 min of skip, if I can now! lol

      • Mmghia

        How was #16?  just going to get started on it, it looks brutal!  Great Job Gerri Lee your numbers are good and w all that weight I cant imagine.  How long have you been doing the 100 pu a day?  Are your arms well defined? Michelle

        • Gerri Lee Schafer

           Hi Michelle,

          I’ve been kind of playing with push ups for about 4 years…lol…I don’t always do 100 extra everyday, but I did all of December like that I think, and then kind of switched to doing them every second day, then 200 per day, then 100, then every second day…so far it’s been a week since I’m back doing them every day.  Yes I’ve got muscles in my arms, lats, shoulders, pecs….love them

        • Anonymous

          I found it rather brutal. pushup rows killed me and the burpees! thank god the other exercises were relatively easy! :) I couldn’t hold the weights above my head without arching my back though. I got 3 rounds exactly. Vivi managed 6!

  • Lenka Slovakia

    1) Switch Lunge & Woodchop with weights:20/14/12,
     2) Diagonal Knee Raise,dip station: 15/15/17 
    3) Power Jump, Push-Up & Toe Touch:6/5,5/5,5
    4) Pike Mat Jumps:37/37/40
    6) Leg Swing, Back Lunge & Knee Lifts Dip S:8,5/8/8,5
    5) Pike Press & Knee Tuck 9/11/8
    I did switched 6 and 5 on purpose after mat jumps my arms needed a rest:)  
    SCULP
    1 Side plank lift L:12/13-moderate
    2 AB circle 11/ ? didnt know how to breath through this exercise. i took lighter weight after
    3 Side plank lift R: 15/10 moderate
    4 Ab circle 12/12? not sure had problem counting :)
    Good workout, i did sweat:) 
    And for me problem is every third day. I am being good and than, bang all back..Last year i was 65 kg now i am 73kg (71-73) smt like this…and i cant go down… PLS help 

    • Anonymous

      I switched 5) and 6) too! Same reasons ;)

    • Anonymous

      I switched 5) and 6) too! Same reasons ;)

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

    I love this coffee talk!  I think it’s so important to stock your cupboard & freezer with healthy staples in case you are out of fresh produce.  Frozen berries, almonds, oatmeal & milk can make a great smoothie…

    Here’s a healthy dinner I made this week:  Garlic Ginger Vegetable Stirfry http://moveeatlivewell.blogspot.com/2012/05/vegetable-stir-fry-with-garlic-ginger.html

    • Mmghia

      Just checked out your recipe it looks awesome, will try it this week!! Thanks for sharing Michelle

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

        Thanks Michelle!

  • ZoeRocker

    It’s funny, for me its more the first week that I struggle. I think “oh ya I’m gonna do this!” and then I have a super long work day and I’m spent. Then I end up missing a couple days and I fall behind. I am a little behind but I want to catch up over the weekend. It also seems like 2 days off in a row for me throws me off. By Monday the last thing I want to do is work out. I don’t know why it’s just the way it is. 

    On another note. I am vegan and gluten free. I eat about 80% raw foods and I’ve been bodyrocking for a year and a half on average about 4 or 5 days a week (like I said I fall off sometimes.) I love food and I cook a lot for my boyfriend and friends. My problem is that I have this layer of fat around my lower abs that will not go away NO MATTER WHAT I DO!!! It is soooo frustrating because I work so hard at eating clean and staying on top of my fitness. I am asking anyone who may have had this issue or has it now. If I eat less, I am starving all the time, but am I eating too much? My portion sizes are big sometimes but it’s only salad with balsamic vinegar.  Should I workout more? I just want it to be gone! Any advice would be so helpful. 

    • gracielou987

      Birth control can do that. Or really any source of extra estrogen that tells your body to cling to every last bit of fat it can. It SUCKS. Other than that, do a calorie count to see where you are? 

      • ZoeRocker

        I’m not on birth control. Not a fan of calorie counting, but it might help. Thanks:)

    • gracielou987

      Birth control can do that. Or really any source of extra estrogen that tells your body to cling to every last bit of fat it can. It SUCKS. Other than that, do a calorie count to see where you are? 

    • Elizabeth

      I have the same problem with my stomach. It’s only a little layer of fat just in the centre of my stomach so the bits to the side and above it look toned and the muscle is a bit defined when I tense it. I’m starting to think I can’t ever get my stomach fat to go away, I’ve reduced it in the past by losing weight, which left me with a skeletal looking upper chest with ribs sticking out. Maybe I just have fat there? I can’t see how to budge the stomach fat without losing too much fat from elsewhere. Any tips, anyone? 

    • ZoeRocker

      I want to thank everyone who responded to my post. I got some great tips.

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

    I am SUUUPER excited for this workout!  It has a bunch of my favorite exercises, not to mention a return of some old school BR moves. :)  Thanks guys, as always. :)

  • Mmghia

    FORM is everything!!!  Do you mean for those jump lunges (first exercise) to be more like scissors then true lunges?  

    • Jill Hobbs

      I was wondering the same thing. It looks like they are more like scissors as she doesn’t go down into a full lunge. That’s what I’m going to go for.