May 10 2012

Week 2 Day 4 – Sweat Hard Play Hard – BodyRock Burn & Sculpt Workouts

Hi BodyRockers,

Our lives are in constant motion, and when we find ourselves in new territory or facing new challenges often there comes the opportunity to re-evaluate who we are and what makes us happy.  If you are new to BodyRocking, taking the time to train with us everyday can bring up all sorts of thoughts and appraisals – and as you swirl up the elements of your life by striving towards new goals and pushing beyond your previous comfort levels you might find that not all the pieces of your old life settle back down exactly in the same pattern as before. When you move towards being more healthy, or active or you make your fitness a priority in your life all kinds of things can at first seem to become unbalanced and off kilter. Friends and family can react in different ways – people may feel threatened or challenged in their own right by the new choices you make around your diet – the time you take to exercise may raise eyebrows. All of this is a natural shift in energy. Take it as proof that although you might just be at the beginning of your fitness journey the fact that those within close proximity to you are sensing the change in seasons, is proof that positive change is underway in your life. Don’t be dis-enhartened if you experience some resistance from those around you – choose to use those reactions as a reinforcement of your commitment to yourself and push quietly through. You are a BodyRocker and there are tens of thousands of us training for a better life out there every second of the day, and while we all share the bond of the living room, each of us has to step up and lead our own charge. I wish you the very best leading your personal charge in life, and I’m proud to be riding with you forward :)

Best,

Freddy (please friend me here on Facebook by liking my page)

P.S.

You guys have been asking for a real-time Flow class and we have listened :) When Teshia comes back to film next week we will be putting together full length warm-up and cool-down Flow routines that you can follow along with her :) If you think that is cool then just wait till you see what we have planned for the workouts next month ;)

***Perfect Mothers Day Gift – There is just 1 day left  for the Ultimate Sandbag 10% off deal!

Click here to take advantage of the savings: 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 4 exercises 3 times through.

1) Touch Downs

2) 10 Crab & 10 Mountain Climbers

3) Push Up, Burpee & Toe Touch (Alternate between Left & Right )

4) Sanbag Shoulder Lift & Side Lunge (Alternate Between Left & Right ) – Using the pink Sandbag

 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 exercises below, each for 50 seconds

1) Squats – Using the Weights or pink Sandbag

2) Bent Over Row – Using the Weights or pink Sandbag

3) WoodChop Left – Using the pink Sandbag

4) WoodChop Right – Using the pink Sandbag

.

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
  • http://www.facebook.com/lovejone72 Isabelle Daoust

    thanks for the workout!  Still going strong.  2 weeks almost under my belt!  Still didn’t get easier though! LOL

  • http://nu00nu.blogspot.fr/ Jacqueline

    I did it today !!! :D
    12 rounds of 50/10 – You will complete the following 4 exercises 3 times through.
    1) Touch Downs – 60/66/63
    2) 10 Crab & 10 Mountain Climbers – 60/60/60
    3) Push Up, Burpee & Toe Touch (Alternate between Left & Right ) – 6,5/6/6
    4) Sanbag Shoulder Lift & Side Lunge (Alternate Between Left & Right ) – Using the pink Sandbag – 8/9/9

    4 rounds of 50/10 – You will complete the following exercises below, each for 50 seconds
    1) Squats – Using the Weights or pink Sandbag – 21
    2) Bent Over Row – Using the Weights or pink Sandbag – 24
    3) WoodChop Left – Using the pink Sandbag – 15
    4) WoodChop Right – Using the pink Sandbag – 15

    In france is it sooooo hot :( I sweated so much <.< but it's fast done the workout and I feel now great :) )

  • Ash

    I am going to do a modification for the 4th exercise. I do not like getting hit in the back with the sandbag.

  • http://www.facebook.com/people/Bre-Rock/504871758 Bre Rock

    Just a suggestion, if you’re doing “repeat” workouts you could do 6 exercise for a 30/10 interval 3x through to change it up don’t only for a mental change, but also physical. This was another great workout even though it was similar to another from this week :)

  • Brittany Verner

    so i didn’t have my computer when i did this workout so I ended up doing a combination of this workout and week 2 day 5′s workout. Still got the job done though! 

    Here are my scores:
     
    BodyRock Burn
    Touch downs: 48,46,45,45
    Burpee, pushup, toe touch: 8,7,7, 6
    Pike Jumps: 33,36,33,32
    plank, 2 jumps, drag the bag: 8,7,6

    BodyRock Sculpt: 
    Squats with sandbag: 17
    bent over row: 23
    round the world:3
    shoulder press: 12

  • Brittany Verner

    so i didn’t have my computer when i did this workout so I ended up doing a combination of this workout and week 2 day 5′s workout. Still got the job done though! 

    Here are my scores:
     
    BodyRock Burn
    Touch downs: 48,46,45,45
    Burpee, pushup, toe touch: 8,7,7, 6
    Pike Jumps: 33,36,33,32
    plank, 2 jumps, drag the bag: 8,7,6

    BodyRock Sculpt: 
    Squats with sandbag: 17
    bent over row: 23
    round the world:3
    shoulder press: 12

  • Brittany Verner

    so i didn’t have my computer when i did this workout so I ended up doing a combination of this workout and week 2 day 5′s workout. Still got the job done though! 

    Here are my scores:
     
    BodyRock Burn
    Touch downs: 48,46,45,45
    Burpee, pushup, toe touch: 8,7,7, 6
    Pike Jumps: 33,36,33,32
    plank, 2 jumps, drag the bag: 8,7,6

    BodyRock Sculpt: 
    Squats with sandbag: 17
    bent over row: 23
    round the world:3
    shoulder press: 12

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

    Yeah!  It’s one of those that feels like 45 min but it’s only 20!  But it’s a GREAT workout.

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

    Yeah!  It’s one of those that feels like 45 min but it’s only 20!  But it’s a GREAT workout.

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

    I didn’t want to do this one today because I love mash ups, but all these exercises we just did recently, so I’ll wait a while to try it.  Today I did an oldie but goodie: Sexy Body Breakdown http://www.bodyrock.tv/2010/08/15/sexy-body-breakdown-workout/.  It was TOUGH.  It’s a really great leg workout, and it’s great on cardio too because it’s a lot of legs and butt with weight.  It was a tough 20 min!  Happy Friday Lisa, Freddy, Sean and now Teshia!  I want to see Sean soon in a video pretty please!  

    And I am VERY VERY VERY excited about real time Flow workout!  For yoga newbies like me it will be really nice. :)

  • Cindy

    My workout at the gym today.
    I did #17 for 3 1/2 rounds. I followed with 18 minutes total bodyweight
    1 Squat jack 30-30-30
    2 Botton up lunge press 10-10-10
    3 Spiderman push up 12-12-12
    4 Backside burner 10-10-10
    5 Sit up twist with 8 pounds DB 16-17-15
    6 Capoeira Kickout 12-12-10
    I ended up with Killer booty workout
    Squat with 15 pounds DB 15
    Bent over row 15
    Woodchop L 15 with 15 pounds DB
    Woodchop R 15
    Exercise makes me a Happy Person!
    Thanks!

  • Gerri Lee Schafer

    cool….

  • Anonymous

    It is kind of odd, usually the better in shape you get the more you sweat.  When I do them I work as close to 100% as I can get, barely can breathe, wouldn’t be able to talk, maybe swear a little lol,  lots of times my muscles are shaking and I am trying to get to failure,  and I drink lots of water before, during and after. since its only 12 minutes you are supposed to work as hard as you possibly can, it’s not like your going for a walk or on the treadmill.  If you are able to say “I can’t do this” during your workout, then you are not working hard enough!  lol

    but you do have to build up to that point.

  • Jkytaychuk

    I am recovering from a bulging disc that seems to be improving with various treatments. However, i would really like to wait til I’m sure it’s completely safe to do these awesome workouts you guys give us like I used to several months ago. So, I’m finding it quite frustrating being patient. I have worked on lower body somewhat at the gym but I’m afraid I’m getting out of shape again. Does anyone have any advice as to how I possibly get back into the workouts? Maybe just try something that’s not too hard on the back and see if it gives me pain and if not continue to do those?

  • Sunni

    Didn’t really feel like working out today, but I made myself anyway.
    My score for this one:
    1. 54, 50, 50
    2. 5, 5, 5
    3. 10, 10, 10
    4. 7, 8, 8 (about 25lbs in duffel bag)
                                     +
    My body Rocks

    1. 27, 30, 29
    2. 6, 6, 6
    3. 18, 19, 18
    10, 10, 11
                                    +
    Body Sculpt:
    1. 29
    2. 16
    3. 13
    4. 13

    Would have done the sculpt 2x, but I was beat!! Definately keep my mind focused but it was worth it!! I always feel so amazing after I’m done working out.

    I’m looking forward to doing #17 tomorrow and maybe another one.

  • Anonymous

    Hi,guys,here is my score:
    Touch Downs-70 64 73
    10 Crab & 10 Mountain Climbers-4 4 4
    Push Up, Burpee & Toe Touch 10 11 11
    Sanbag Shoulder Lift & Side Lunge -9 9 8
    Bodyrock Sculpt:
    Squats – 25 (I used 4kg.dumbells for the exersices)
    Bent Over Row –29
    WoodChop Left – 15
     WoodChop Right – 25
    + BFE
    Thank you,very much and have a good night,guys:)

  • Gerri Lee Schafer

    did 17 this morning..4 full rounds plus 5 wall walks and 8 sets of wall lunges

    then I did 5 rounds of the following

    100 high knees
    20 push ups
    20 to floor knee hugs

    • steffi_dk

      wow, you´re fast! I only managed to do 2,5 rounds within the 12 min. Those wall walks killed me!

    • Anonymous

      OMG I’m hoping to finish 2 rounds! lol

  • Anonymous

    Ok I gather Thursdays are repeats or mashups now! 
    Oh well,  I am thrilled that you will be doing a real time Flow workout!  yay! for Wednesday could you do one that does some of the strength moves too and for like 10 or 12 min since that is the only workout that day?  also, pretty please could you put the breakdown under the video, so we could learn names of the moves as well?  Thanks Freddy!

  • Anonymous

    Awesome post Freddy!! Just in time as I have not seen my family for 18 months and I am flying back on Monday to visit them for 3 weeks. I have to say that I am a little bit anxious because of the reasons you mention in your post and also because I am worried that I might fall off the wagon when it comes to nutrition and workout when I ll be there.
    Thanks so much for your post. It motivated me and gave me the force and energy to be proud of what I became and my commitment to a healthy lifestyle ( even if for some it may be seen as an obsession )
    Love you guys!!

  • http://ivykuku.tumblr.com/ ivy

    YAY FOR REAL TIME FLOW! 

  • Gerri Lee Schafer

    First??????

    • Anonymous

      no fair, on my screen it hasn’t even shown up yet!

      • Gerri Lee Schafer

         hahaha, gettin’ slow in your old age Tee…I just happened to be sitting here

        • Anonymous

          Well it didn’t come up automatically, and now I’m in the dashboard so still haven’t seen it! & I’m not OLD! lol, just got on my lunch break!

          • Gerri Lee Schafer

             hahahaha, us “old” broads gotta stick together with all these kids around here!!!!  turning 43 on Monday!!!

            • Anonymous

              Your’e just a youngster! give me a break, 43 that was so 5 years ago! (4 years 11months 15 days)

              OK I’ll admit I’m old I have forgotten where you are.  I know its in the middle of BC ’cause you’re about 5 hours away? Kamloops?

              • Gerri Lee Schafer

                Vernon baby….lol…the big city of….when’s your Bday? don’t make me do math Tee

                • Anonymous

                  ha ha!  june 25, remember freddy is posing shirtless just before it!  lol  I have a goal to get close to 130lbs by then! wouldn’t that be exciting if I made it!  lol I’m 144lb right now.  I doubt it but it’s always good to set big goals!

                  It’s actually my 30 year reunion from high school at the end of that week as well  I hope I can see the shape of my muscles in my arms by then!  I want to look buff!  at least a little. ha ha!

              • Chris Lee

                yeah, kamloops!  represent!  whoot whoot!

      • Gerri Lee Schafer

         oh, Bonnie is good, she is taking a break from posting though, just thought I’d let you know

        • Anonymous

          Glad to hear! wondering about Maria?

          • Gerri Lee Schafer

             think I’ll send her a WTF is up…hahaha..you had better look me up if you come over this way Tee!!!!  would love to meet you

          • BodyRocker_Bonnie

            Hi Tee :) I’m here!  I haven’t actively been following this month’s challenge but I’m still active.  I tweaked my knee last week – nothing major, but it hurt and so I took it really easy to let it heal. (Chris Lee, I thought of you) So I have been doing no impact/ low impact mixers of my own.  Its almost 100% again though.

            • Anonymous

              nice to hear from you Bonnie! I have been having a little run with tweaking my shoulder a little, and my right big toe is being a bugger, can’t jump back too well, and some lunge moves bother it, but that’s life! :) I just adjust the workout around it. Knees are a little tricky! talk to ya again!