May 22 2012

BodyRock Lite – BodyRock for Beginners

Hi BodyRockers,

Life has a way of throwing curves that can suddenly make keeping focused on your daily BodyRocking and fitness journey the last thing you have room for on your plate. It can be anything from a situation with work, an injury or illness, a family emergency or anything inbetween. I have come to believe that if your intention is to grow and evolve beyond life’s challenges you will find your way back to those things that empower you on your journey. Today we are launching BodyRock Lite as a starting point for all of you out there that have felt compelled to find your way back to living an active, healthy lifestyle.  Today’s workout is a short and effective full body routine that will enable you to take action towards reclaiming your fitness. Don’t be afraid – we are here for you :) Now Get On It!!!!

Best,

Freddy

BodyRock iphone App is now available : http://bit.ly/BodyRockApp

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 Lite Workout Video:


Complete the following exercises below:

1) 100 SandBag Swings – Using the pink Sandbag

2) 15 Total Slow Stability Ball Crunches – Using the Ugi ball or Stability Ball

3) 15 Total Slow Bike Crunches


Friend Your Trainers on Facebook:

Lisa-Marie Facebook click Here
Sean’s Facebook page click here,
Freddy’s Facebook page: click here

comments


Around The Web
  • John Doe

    I have make a pack with all the BodyRockTv videos, books :
    shrinkonce.com/download.php?file=11iua

  • http://www.facebook.com/profile.php?id=1382501119 Koren Frankfort-Farley

    This is helpful.  I’ve been really trying hard to get back into shape.  I had a devastating knee injury from dance years ago.  I was once really thin, really fit and healthy, but finding exercises I like having used to do karate and ballet is so difficult with a bum knee.  I became sedate and my bum knee was something I used to not exercise.  I recently started running and doing stair sprints.  I want to be chiseled, and I normally cannot do your full workout.  I can do this one and I think it’ll get me over the hump.   Thanks!

  • http://www.facebook.com/profile.php?id=1382501119 Koren Frankfort-Farley

    This is helpful.  I’ve been really trying hard to get back into shape.  I had a devastating knee injury from dance years ago.  I was once really thin, really fit and healthy, but finding exercises I like having used to do karate and ballet is so difficult with a bum knee.  I became sedate and my bum knee was something I used to not exercise.  I recently started running and doing stair sprints.  I want to be chiseled, and I normally cannot do your full workout.  I can do this one and I think it’ll get me over the hump.   Thanks!

  • Eugene

    Hi guys and girls. My name is Eugene and I was trying for a while to start bodyrocking. But all of the workouts was too hard for me. And accidently I’ve found this one.
    And I just want to say thank you for this! This was the first time, when I’ve completed all entire workout and didn’t lay down as dead. This workout is what I was looking for. In the end of it I was realy sweating, like never before. So thank you very much for this. I hope, this time for me it will be the real start.

  • Honey

    hey Hi..

    I love this site…lots to do at home without actually going to the GYM…Loving this

    I am a beginner and want to know what workouts best suits me. I want to concentrate on my hip, butt, thigh and abbs.  
    Is just doing these workouts enough or should I also do cardio (walking) for an hour daily.

    Love to hear from you :)  

  • Honey

    hey Hi..

    I love this site…lots to do at home without actually going to the GYM…Loving this

    I am a beginner and want to know what workouts best suits me. I want to concentrate on my hip, butt, thigh and abbs.  
    Is just doing these workouts enough or should I also do cardio (walking) for an hour daily.

    Love to hear from you :)  

  • Adrianavacanti

    This website used to be about fitness, but like the top photo and the other pictures and zoom cameras i have seen, i believe you guys change the direction. I follow BR since 2009 :(

  • Adrianavacanti

    This website used to be about fitness, but like the top photo and the other pictures and zoom cameras i have seen, i believe you guys change the direction. I follow BR since 2009 :(

  • Marisca

    O gosh…haha, my baby dog came and sat on me when I did abs. She just decided its time for me to take a break and climbed onto my tummy and gave me kisses…lol…she’s a Jack Russel, mommy’s little fighter. About a year ago 3 huge dogs passed our house and grabbed her through our fence and tore her apart, and even though her muscles was torn from her neck and legs and shoulder, she still kept biting them and fighting on. My mom rushed her to the vet and said she couldn’t keep her still coz she just wanted a piece of those muts…haha. As soon as she came out the hospital, she just wanted her ball…limping and all. She gives me strength when I feel I can’t go no more…

  • Anonymous

     Hi, fellow FitnessFiend! I guess I’m a simpleton with my squats, lunges and pushups. Power to you for mastering the new moves!

  • Cindy

    I did it today. First, I did a killer arm workout for 10 minutes and I followed with Make me hot workout. My time was 5 minutes.
    Thanks! 

  • Anonymous

    “We do have a policy – we don’t mind if somebody disagrees. People can
    disagree or be critical of what we are doing as long as they do it in a
    respectful and intelligent way. We don’t allow people to be rude or
    personally attack anybody. If they cross that line then we may remove
    the conversation, but other than that it’s a fairly open forum and
    people do tend to be really supportive.”

    I
    have been a BodyRocker for almost 4 years, and I can tell you that the
    focus has definitely shifted. I have tried to express this sentiment
    multiple times, and only ONCE rudely (out of sheer frustration).

    A nicer camera, while excellent for production quality, does nothing
    for the actual quality of the workouts, which is where I think the focus
    should ultimately be. The content is slipping in light of the marketing
    “slicken-ing”, and that’s my biggest issue.

    The workouts have become more complicated than ever, and the feedback
    is not being heard. Keep the workouts simple, accessible, and based on
    the kind of routines/exercises that made BodyRock famous in the first
    place.

    I work in marketing, and I see a lot of endeavours being
    mishandled. The app, for example, should have a branded interval timer.
    It should have score-keeping capabilities for tracking performance and
    chasing fitness goals. Boob job journeys should not be publicized on
    Facebook. Photo shoots should be less model-esque, and more
    fitness-moves based. BodyRock Lite (for extreme beginners) should not
    make use of any equipment so as to make the point of entry that much
    easier. Videos should be shot in advance and released on a schedule, not
    intermittently and at the whim of technological diffs and life’s little
    interruptions. The site should have workouts searchable by body part
    focus, length, equipment, etc.

    I think working out in ANY capacity is a great thing, and I have
    BodyRock to thank for changing my life and the way I think about my
    health & fitness. It’s just disappointing on a personal level to see
    the brand head in a different direction from what it could be, should
    be.

     

  • molly

    best picture yet! showing fitness minus all the boobiness! a very nice change!

  • molly

    best picture yet! showing fitness minus all the boobiness! a very nice change!

  • Ixy

    Thaaaaaaank you so much! I’ve been trying to start BodyRocking for weeks but some of the workouts have been quite confusing and difficult for me. I am 29 years old and I am always stuck behind a computer so my body, especially my back, is starting to feel the consequences. I would especially like to thank you for explaining alternative exercices without equipment since i cannot buy some of this things in my country.

    I am starting today and hopefully I will be able to do more difficult excercises soon!

    Thanks again!

  • Ixy

    Thaaaaaaank you so much! I’ve been trying to start BodyRocking for weeks but some of the workouts have been quite confusing and difficult for me. I am 29 years old and I am always stuck behind a computer so my body, especially my back, is starting to feel the consequences. I would especially like to thank you for explaining alternative exercices without equipment since i cannot buy some of this things in my country.

    I am starting today and hopefully I will be able to do more difficult excercises soon!

    Thanks again!

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

    Best wishes to you, ZM.  I’m sorry you had to go through that, and at such a young age.  You seem strong, though, and this will only make your spirit stronger.  :)  Sending you love and all my best for a speedy recovery. 

  • Gerri Lee Schafer

    Calie!!!!

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

    If you have a duffell bag, backpack, or any sturdy bag,  fill it with water bottles, rocks, dumbells (wrapped in something soft), kitty litter, etc.  Before I had a sandbag, I used dumbbells, a barbell, or a kettleball depending on the exercise. 

    Here’s an example of a homemade sandbag made from items you can find in your home: http://www.bodyrock.tv/2011/02/04/home-made-sandbag-by-bodyrocker-katie-team-colorado/

    Here’s a homemade pink sandbag that looks exactly like the one for sale.  It requires sewing.  Tutorial: https://www.facebook.com/media/set/?set=a.10150513932124436.378005.88502969435&type=1

    Other fillings: Filling materials for homemade or bought:
    Sand, rocks, rice, salt.  Salt is cheap & compact.  I paid $6 for 25# at smart & final.  I split it into 6 baggies for easy weight adjustment).

  • Jo

    Love it!!! I’ve been bodyrocking for a while but this suites me too, I just did it twice without stop and I can tell you I can feel it in my back :) Thank you everyone for this supporting community and a huge thanks to Lisa, Sean, Freddy and Teshia for their hard work :)

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

    You can make any workout a couples workout :)    Before he hurt his back (unrelated to BR) my husband & I used to do BR workouts together.  I usually beat him in reps for leg moves, & he always won upper body.  If there was equipment, we would adjust the routine so that while I did something with the dip station, he would do something with the sandbag.  I would wear the timer for HIIT workouts, & for rep-based routines, we used two timers.

  • Kyra Smith82

    I really love this idea! I’m really excited to follow these ‘lite’ workouts.  It will be nice to not have to make as many modifications :)   Thank you, thank you, thank you!!!!:)

  • Anonymous

    I think this is a great idea for beginners, but second the idea of no equipment. I substituted the sandbag for a fabric grocery bag with two 6 packs of seltzer in it.

    I am really looking forward to bodyrock and hopefully it can get me re-motivated towards being more fit!

  • http://www.facebook.com/people/Dennis-Mann/1482740589 Dennis Mann

    short and simply effective workouts. i appreciate the alternate exercises2. something I can continue to use while injured.
     

  • Czerskii

    I did this lite workout today…as I have been encouraged by my mom lately-who works out every day at 63 years of age-and she has been urging me on to get going and stay fit bc its important for health….so I have been encouraged and desire to workout every second day to start….this was a lite workout, but if I am gong to workout more often, I sometimes have to have lite workouts.  It was a good little workout….thanks

  • Anonymous

    Hi,guys,I did it in 05:59 min.and I used 7kg.kettlebell .Thank you very much :)

  • Tacara

    The search engine is not working at all if you have the exact name of a workout.  Can you guys please work on this. It is really hard to find a particular old workout from the past.  Only Lisa Marie’s workout come up. 

    • Anonymous

      I always google the workout names and they come up. I also always write the date of the particular workout so it makes it easier to find as well. P.S. litealloy is great too as ps wrote. They tell you the time of the workout, interval or timed, and also lists if you need equipment or if it is just bodyweight.

  • Kdongre

    I’m very excited to see this Lite version! I love to watch your routines, but have been very intimidated to try them. This is so awesome!!! The site itself is a little confusing to me as well. I’m just not exactly sure where to continue to find/keep track of the Lite version exercises.

  • Anonymous

    I did a quick little bodyweight workout as I finished work this evening,  I have very sore shoulders and triceps from doing cleans a few days ago and needed something that didn’t use those muscles!  I was inspired by Kyla and did -
    10 rounds 10 sec/50 sec
    high knees – 142, 138
    squat & skate lunge (with touchdown) – 15, 16
    plank – hold for the 50 sec
    v-sit with reverse fly (I did a rowing motion and squeezed my shoulder blades) – 19, 23
    one leg deadlift alternating sides – 17, 17 (tried to touch my hands flat everytime)

    I am trying to strengthen my abs as moving in a plank is not working for me, my form becomes very bad, so I am just going to hold planks for the next little bit to see if I can strengthen.  I discovered I cannot hold plank for 50 seconds! (thanks T)  I am also working to increase my hamstring flexibility thus trying to flatten my hand in the deadlift, and I’ve been doing Teshia’s flows.  I’ve been reading at You as a Machine’s blog about muscle imbalances and really decided I need to do something about them!

    I like Lisa’s couplet workouts and will be trying them over the next couple of days, and I might even do this Lite in there somewhere!

  • Anonymous

    I think this is a good idea for the beginners, though I think it might have been better without any equipment.  But like Lisa says use a jug of milk or laundry detergent or even a grocery bag with water bottles, cans or books in it!

    wow! lisa, I don’t know if I’ve ever seen you wear pants before!  I like them!

  • ZoeRocker

    My knee surgery was a success! I am going to miss workouts for a while but I’m still addicted to the vids. I really love this site and I love that you are keeping it versatile. Lisa Marie give me a shout out for a speedy recovery!!!! 

    Love you’s!!!

    Zoe

    • Anonymous

      yah!  good for you!  You’ll be keeping us informed on your legs free workouts?

      • ZoeRocker

        Ha ha! ya for sure!

    • Ulla

       I’m glad to hear everything went well.
      I’m keeping my fingers crossed for a speedy recovery – forced exercise breaks are not fun (been there, done that.)
      Get better soon!

      • ZoeRocker

        thank you:)

    • Mmghia

      Great news!! This is a good time to work your abs and arms :) jk. relax and get well. 

  • http://www.youasamachine.com/ You As A Machine

    BodyRock Lite is a great idea and I think it will help so many who otherwise have found the other workouts too advanced and overwhelming and who may not have had enough experience with exercise to understand how to make modifications.