May 11 2012

Week 2 Day 5 – Your Best Body Ever – BodyRock Burn & Sculpt & Flow Workouts

Hi BodyRockers,

We have reached the end of week two – keep focused! At this point you might be experiencing some resistance and inner dialogue coming up with all manners of excuses and reasons why you should quit. Seasoned BodyRockers call this voice of doom “Brutus” – it’s that little voice in your head that whispers caressingly that it’s ok to skip workouts and eat hot fudge sundaes for breakfast. Don’t listen. One of the most common mistakes people make this far in is to give up completely – drive off of the rails and quit – all because they miss a few training sessions with us. Please don’t fall into this trap. Something is always better than nothing. Even if you miss half of the workouts – don’t give up. Every month we will be working to bring you new challenges, and every month you can work up and accomplish that much more. BodyRocking is not an all or nothing practice – all we ask is that you do what you can, use the modifications and variations to make it work for you, and give your best each day. Support each other and always choose kindness with yourself and each other. You need to really start giving yourself permission to be proud of yourself – even if you were to do just 1 workout with us is cause to feel empowered. When is the last time you really patted yourself on the back?

Congrats on your success so far – every rep, every breath that is directed at reaching forward to your dreams is a victory.



***Perfect Mothers Day Gift – Last Day for the Ultimate Sandbag 10% off deal!

Click here to take advantage of the savings: 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 16 rounds of 50 seconds work with a 10 second rest – You will complete the following circuit 2 through – Or why not end the week with 3 times through ??

1) Push Up, Touch Toe & Jump Burpee

2) Pike Mat Jumps

3) Swing, Lunge & Knee Lifts – Using the BodyRock Equalizer or Dip Station

4) Push Up, Touch Toe & Jump Burpee

5) Pike Mat Jumps

6) Plank, 2 Jumps & Bag Drag – Using the pink Sandbag

7) Tuck Abs

8) Hanging Knee Raises – Using the Pull Up Bar

 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) Bicep Curl & Shoulder Press – Using the Weights

2) Shoulder Press – Using the Weights

3) Round the World –  Using the Weights

4) Upright Row – Using the pink Sandbag or Weights

 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
  • Anonymous

    Hi guys, here´s my score:

    1) Push
    Up, Touch Toe & Jump Burpee

    2) Pike Mat Jumps

    3) Swing, Lunge & Knee
    Lifts – Dip Station

    4) Push Up,
    Touch Toe & Jump Burpee

    5) Pike Mat Jumps

    6) Plank, 2 Jumps & Bag
    Drag – Using the pink Sandbag

    7) Tuck Abs

    8) Hanging
    Knee Raises – Using the Pull Up Bar

    1) Bicep
    Curl & Shoulder press

    2) Shoulder

    3) Round the

    4) Upright row

    5) Triceps

    I did Round the world with 2 kg (1st) and 1,5 kg (2nd) weights. Sandbag was 4,5 kg.

    I added my own ABS bonus:
    1) plank leg lift – Left 30/28
    2) straight ABS – 19/19
    3) plank leg lift – Right  26/26

    WOW! :)
    I´m not quitting bodyrock anymoooooore! :)

  • Dagcant

     super ben 100 kilo olmustum ve bu hareketlerle 4 ayda 70 kiloya düştüm. cok saol sen harikasın.yannız diyer bayan elastik yani balerin gibi yaptıgı hareketleri herkesin yapabileceğini sanmıyorum onun yaptıgı spor diil bence farklı esnemek gibi.tekrar saol

  • Terra Bowers Snavely

    Awesome workout!  Thank you!  I’ve been body rocking for a month and a half and I really am in the best shape of my life.

  • Racheljaneen

     Nope not a problem. I’m a week and a little behind, Wednesdays and Thursdays are my rest days. :)

  • JessJN
  • JessJN

    Here’s my new blog…it’s still a work in progress.

  • Jlynnmorkovsky

    Loving the Flow workouts.  Great addition to Bodyrock.  Hope she sticks around!

  • JessJN

    I haven’t made it public yet, but when I do I’ll find you!

  • Anonymous

    I’ve always found it hard to resist sweets as well, but what’s helped me the most was to limit the refined sugar in my diet, and replace it with healthier alternatives (example: foods sweetened with honey, “real” maple syrup, dried fruits, etc). Your body craves what you feed it, so be very mindful of how much processed sugar you take in. ESPECIALLY high fructose corn syrup, almost every commercial brand of food has this listed in the ingredients… so check labels often!!! And as for the chocolate, try switching to the dark kind (70-75% cocoa content, or higher), it contains less sugar but more fats and fiber, which digest slower and can feel much more satisfying. I used to HATE dark chocolate myself, but now I only ever crave the 85% kind (I find it so rich and filling).

    Last bit of advice, if you can’t find treats in the store (like cake, cookies, etc) made with pure ingredients and no additives/chemicals… make your own right at home. There are so many simple recipes out there to try, and making your own goodies can feel VERY rewarding. :)

  • Crystal Roy

    Here are my scores for today.

    1) Push Up, Touch Toe & Jump Burpee 6/6
    2) Pike Mat Jumps 21/20
    3) Swing, Lunge & Knee Lifts – Using the BodyRock Equalizer or Dip Station 6/6
    4) Push Up, Touch Toe & Jump Burpee 5/4
    5) Pike Mat Jumps 18/24
    6) Plank, 2 Jumps & Bag Drag – Using the pink Sandbag 6/10
    7) Tuck Abs 5/12 — I have perfected my form on these finally. My back arches very easily
    8) Hanging Knee Raises – Using the Pull Up Bar 8/8

    Sculpt with 14 lbs1) Bicep Curl & Shoulder Press – Using the Weights 12 
    2) Shoulder Press – Using the Weights 10
    3) Round the World –  Using the Weights 5
    4) Upright Row – Using the pink Sandbag or Weights 14

  • Adri

    Hello i have a question i´m new here:
     i want to know with wich workouts i should start ??
     Do i do a schedule with this workouts for the week? 
    Or I should just start with the one is posted here today,  there is an order or not ?? 
    Sorry im just a little lost 
    Thanks for your time!
    Have a nice day

  • Spreiter

    Managed to trash my shoulder so had to take it super easy…been losing strength by the day…grrr!  Wondering if I am pinching the nerve as I didn’t do anything traumatic??
    Got through the two rounds but not a very stellar performance.  Just stoked to be able to do it at all.  Added a few ab things at the end.  Feeble but there nonetheless.  Thanks for the challenge, as always.

  • Mmghia

    Good advice Jennifer! Everything in moderation!!

  • Mmghia

    Good Job Michelle it’s awesome when we make progress. Congratulations!! Michelle

  • Kendra Lee Oberhauser

    Not bashing–just as someone who has been BodyRocking since the “old” days, it’s just not what sets BodyRock apart.  It’s like opening a vegetarian store and selling meat in the back.  It doesn’t make sense.  I didn’t mean to bash at all, it’s just that I (emphasis on I) do find standard weight lifting, isolation exercises, etc. to be boring.  Not speaking for anyone else but myself. :)

  • Anonymous

    do whatever you wish to do!  if you prefer the written out one, then do that, if you prefer the video with the extra exercises, then do that! :)

  • Anonymous

    hi xpeacelovecali! I found this video on how to make equalizer it was on this site there are other ideas of things to make for exercise equipment there as well. youtube is a great resource, I also like this site for making all sorts of things also 2 kitchen chairs back to back also works very well for a lot of people, or sometimes I used 2 stools, (a hand on each seat for dips or knee raises) and monkey bars at a local park also work well!

    need any other ideas – just ask! :)

  • Bodyrocker_Audra

    The good thing about doing a repeat workout is seeing your improvement in reps. 

  • 1Ivana

    Hi there,

    so for past month or two I was adding a butt workouts to my Bodyrock workout, one to two times of week..not just butt bonuses, but real long only butt workouts…you see, my genetics are so..I can have big wide butt but for that sexy round I have to work hard (my mom who is big,and has a real big behind don’t have volume, just wideness)…and mine got so tiny after I lost all my fat…so I had to do something…and now I can see some results!!!! of course it hurts…yesterday I killed it, but it was so much worth it…

    Also I have a new project on my bedroom wall and I will post picture as soon as I finish…

    I have just 2 more weeks before my big every summer…off to the wildness ..:)))

    kisses to you all

    • Gerri Lee Schafer

       have a great summer Ivana

    • Bodyrocker_Audra

      Have fun Ivana!  I do a leg and butt routine on Mondays and Fridays with heavy weight and lovin it as well :)  

    • Anonymous

      gonna miss you 1lvana!

      • 1Ivana

        I will miss you all..but still I have 2 more weeks before I go…:))

  • JessJN


    Here’s what I did tonight:

    2 rounds (100 reps per round)
    20 push up + toe touch 
    20 1-leg side hop + side kick
    20 1-leg plank walk outs, alternating legs
    10 around-the-world lunges per leg (1 rep =  1 frontward lunge + 1 side lunge + 1 backward lunge)
    10 per side: side plank leg lifts

    + 200 rep glute bonus (all lying on side) do all 100 reps on one side, then switch to the other side.
    20 large side leg lifts 
    20 pulse side leg lifts
    20 side knee to chest
    20 kick outs
    20 inner thigh leg lifts

    I’m pregnant, so that’s why I haven’t been strictly following the posted workouts like I used to.  I’m following the guidelines that Kate Rita wrote (search “Kate Rita” in the search box on this site).  I’m in my first trimester, so I’m focusing on not overheating (which means jumping, skipping rope, & HIIT style workouts raise my heart rate too much).  I’ve been walking & stretching more, & do rep-based un-timed workouts.  At some point (if I feel like I have enough time) I’m going to start a blog about my attempt to exercise (with modified Bodyrock moves & other things) up to the end of my pregnancy.  I haven’t been able to find any great online resource about that topic, so I’ll just write about my experience in case there’s anyone else out there who is interested.  

    Good night!

    • Gerri Lee Schafer

      congratulations on the pregnancy Jess!!!!!!!!!!! happy belated mom’s day to you

      • JessJN

        Thanks Gerri Lee! I’ll miss your posts here.

    • Anonymous

      congratulations jessica!

      • JessJN

        Thanks Tee!

  • Gerri Lee Schafer

    I’m going to be doing some weight training for the next several months…it’s been fun, but getting kind of weird peace out…I’m gone

    • Anonymous

      whoa! what? did I miss something? I’m pouting now!

      • Gerri Lee Schafer

         hey Tee, just don’t like the direction and the flow here much any more…can’t agree with a lot of the exercises and advice…don’t want to be negative, so I’m going to just say nothing and go my own way….I will check my dashboard, but my posts might not make it past BR muster….I’m going to be doing this

        and maybe some of this

        you can still join us at disavowed rockers on FB

        • Kendra Lee Oberhauser

          You’ll be missed! I love reading your posts.  You always have great advice and suggestions for workouts.  Happy Birthday!

          • Gerri Lee Schafer

             thanks Kendra, I see you found me on the other page…lol…glad to have you join…we have tons of fun

        • Bodyrocker_Audra

          Hey Gerri Lee,  I too have tried to stick around but lost enthusiasm and a lot of hard earned muscle.  I have started to weight train as well and finally I’m seeing results already.  Loved Jamie Eason’sLive Fit program but, check this chick out.
          Paulin Nordin is a badass!

        • ZoeRocker

          Good luck Gerri! I always like to read your posts, so you will be missed here. I have found also that doing Zuzana’s older workouts (and new ones) gets me feeling more “worked out” than these new routines. I am going to try some heavy weight lifting after I recover from knee surgery which is next Tuesday. Take care!

          • Gerri Lee Schafer

             thanks Zoe, still loving the older WO’s too

            • Anonymous

              I didn’t get to see your comment before it was removed!   so will you still be around on the older pages?

              happy birthday you old lady!  :)

              • Gerri Lee Schafer

                hi Tee, I’m going to be going back to weight training, but will still be doing some of the older BR stuff, new Z etc…I’ll post but might get pulled really quick…..thanks for the B-day wishes

                • Anonymous

                  post on the old stuff! I have downloaded it myself as I don’t trust it will be there forever!

                  • Gerri Lee Schafer

                    oh, Maria’s fine, just busy with her new job and away from internet computers

                    • Anonymous

                      Oh great! I was worried! good for her! I guess I shouldn’t be worried about people anymore since everyone seems to be leaving. :(

    • 1Ivana

      Know what you mean…good luck!!

      • Gerri Lee Schafer

         thanks Ivana,  I’m still doing older BR WO and the new Z …. feel it’s time to change it up though

  • Cindy

    I did a Medicine Ball Workout today.
    1 Rolling push up on Med ball 12
    2 Tricep push up on ball 12
    3 Shoulder tosses with ball 15
    4 Wiper/crunch combo with ball on leg 10 ead
    5 Get up squat with ball 10
    6 Lunge overhead twist 10/10
    7 Med Ball RDL 10/10
    8 Curl catches 30
    I followed with a Medicine ball Ab workout and ended up with 5 Incline treadmill sprints 30 sec/30 sec off (speed of 7.8 with elevation of 10%)
    My greatest gift to myself as a mother was to push hard with intensity during this workout!

  • Isidora

    Yesterday i made up a hands free workout cuz my upper body was super sore because of bouldering/rock climbing . Today my legs are soooooree especially my thighs and butt..

    2 rounds of

    Jump lunges – 15 reps
    1. Front Step up: 25 right 25 left 25 right 25 left (50 each leg)
    Jump lunges – 15 reps
    2. Forward and backward lunge – 25 each leg (each forward or backward counts as 1 rep)
    Jump lunges 15 reps
    4. Mini squats – 50 reps
    Jump lunges 15 reps
    5. Squat & side leg lift – 40 reps

    total time for the 2 rounds: 22:31 min. :D 

    • Mmghia

      Isadora, So good to see your post thanks for  tomorrows workout!!

  • Anonymous

    Hi,guys,I did it today here is my score :
    Push Up, Touch Toe & Jump Burpee-10 10 10
    Pike Mat Jumps-41 45 45
    Swing, Lunge & Knee Lifts –10 10 10
    Push Up, Touch Toe & Jump Burpee-10 10 10
    Pike Mat Jumps-46 45 45
    Plank, 2 Jumps & Bag Drag – 9 9 9 (without sandbag)
    Tuck Abs-30 32 30
    Hanging Knee Raises –32 33 33
                 Bodyrock Sculpt: -I used 4kg.dumbells
    Bicep Curl & Shoulder Press – 14
    Shoulder Press – 21
    Round the World – 10
    Upright Row – 25
    + BFE
    Thank you very much,guys!It was a great week :)

  • Tara Fox

    I likee that this week had lots of mash ups and repeated exercises.  I found that  I really had to push myself so much harder and certain parts of my body just wanted to give up so bad but I pushed through and defeated Brutus lol It was a great challenge this week but I wouldnt recommend it every week.  Loving the new Bodyrock Sculpt, I love using weights and its a nice little touch at the end of a workout.  Im not really into yoga altho ive been forcing myself to do some of the flow, i just dont feel the same about it as I do with HIIT training.  I wish I was into it as I would love to be able to do some of those moves. 

  • Anonymous

    I forgot to say that I liked the name of the workout!  but are you sure its not a sexy avenger?   tee hee hee!

  • Kendra Lee Oberhauser

    This workout is a mashup of the last 2 weeks’ workouts that I’ve done recently, so I think I’ll be finding another one for today.  I’ve been having a lot of fun finding some surprisingly tough ones in the archives.

    PLEASE re-think the “sculpt” program!  These exercises are boring old exercises that everyone does at the gym.  I came to BodyRock because I don’t like the standard weight lifting isolation exercises.  Where are the full body BodyRock exercises?  For example, thrusters instead of just shoulder presses.  Reverse grips pull ups instead of bicep curls.  What about manmakers?  Those are an EXCELLENT full body exercise that would work really well with the BodyRock regimen.

    I LOVED some of Sean’s kickass full body workouts that targeted parts of the body.  There was a chest and tricep workout once that just about KILLED me (LOTS of diamond push ups).  There were also some great shoulder and leg workouts.  But they were full workouts.  More of those please!


    • Isidora

      yes! im really missing the full bodyweight exercises! 

  • Anonymous

    Great workout,I can’t wait to do this tomorrow :)

  • Anonymous

    I have a little tiny suggestion that would make the workouts the best (at least for me:-) – less exercises in one workout. Learning the exercises, remembering the movements and their order is very time consuming which I would rather spend on doing the workouts. I would appreciate if there were just lets say 3 – 4 exercises. I think they would do the same good work as your 8 exercises. What do you think? Thank you!!!

    • Anonymous

      Hi to Kristy555 and anyone else who finds this too many exercises,

      you can always split the routine in two, pick 4 for one and 4 for the other, then do them 3 times each to equal 12 minutes each and then you have 2 routines for 2 different days! 

       I don’t think freddy and lisa marie object if you don’t do exactly what they put out, always feel free to change the routines to suit you!  I, myself quite often split up combos as I cannot do them fast enough to get a good workout from them.

    • fifimsp

      My husband and I just write it down? Give it a name you will remember. Then you have it in front of you. 

  • Cindy

    Avenger workout at the gym.
    1 Push up touch toe and jump burpee 11-10-8
    2 Pike mat jumps 30-33-20
    3 Swing lunge and knee lift 20-20-20
    4 Push up touch and jump burpee 8-7
    5 Pike mat jumps 20-20
    6 Plank  2 jump and bag drag (16 pounds) 10-10
    7 Tuck abs 18-18
    8 Lying leg raise 20-20
    I did 3 1/2 rounds of this workout and followed with a WWE diva workout
    1 Half squat, jump squat 15-15 15
    2 Bulgarian split squat 12-12-12
    3 One leg elevated bridge 15 15 15 for L & R
    I ended with 10 minutes treadmill running Plus 4 incline treadmill sprints (7.8 at 10% elevation)
    Total Sweat!

  • tristan

    This mash up is similar of Knockout summer which one I did today, I find.

  • Anonymous

    she just said that she had hurt it a little, when she was doing the kickover/back lunge knee raise.  but they just haven’t made a new video since, just these repeat/mashups so I was just wondering if her foot was still bothering her?

  • Anonymous

    Hey guys, just checking on Lisa Marie, is her foot quite hurt? as this is not new, I hope not.  good mix though!  you do show a couple extra moves in the sculpt that aren’t listed though, so I guess people have the option of doing them or not!

    I really enjoyed Teshia’s flow video!

    • Anonymous

      I must have missed that, what happened to Lisa’s foot? o.o

  • Anonymous

    Beat ya gerri lee!

    • Gerri Lee Schafer

       hahaha…watchin’ other evil screen of death

      • Anonymous

        ha ha! and here I am slaving away!lol got to get back to work, and then before I go home going to be climbing those walls, wish me luck I don’t fall on my head! lol

        • Gerri Lee Schafer

          nah, you’re strong Tee, you won’t fall!!!!! remember to walk up and the dead man each time!!!!!!!!!

          • Anonymous

            It’s funny, I don’t have any “walls” at home, finally figured out I could do that at work! lol

            those were hard, and I didn’t get my hands walked in, and the sits I couldn’t get down to parallel either! I almost made 3 rounds just 19 marches short but I finished them anyway!

            now that I figured out that I have “walls” at work I can probably try those exercises Lisa Marie did a while back! heck I have a gym at my disposal I can probably try the Yeah! workout with the cartwheels! lol duh!

          • Anonymous

            It’s funny, I don’t have any “walls” at home, finally figured out I could do that at work! lol

            those were hard, and I didn’t get my hands walked in, and the sits I couldn’t get down to parallel either! I almost made 3 rounds just 19 marches short but I finished them anyway!

            now that I figured out that I have “walls” at work I can probably try those exercises Lisa Marie did a while back! heck I have a gym at my disposal I can probably try the Yeah! workout with the cartwheels! lol duh!

            • Gerri Lee Schafer

              nice job Tee…I didn’t have any walls at home either, but I do have a door leading into the garage…it’s metal so I can wipe any foot prints off it