May 29 2012

Week 4 Day 2 – Small Victories – BodyRock Lite

Hi BodyRockers,

We all want some sign that we are making progress – a promotion, a raise, a faster car, a clear unmistakeable cosmic sign from the Universe that victory is at hand. The truth is most things take time, and real change comes from consistent effort. Every time we train when it we don’t feel like it, every time we choose the healthier menu option or hold to our principles – every time we beat our personal bests and push out that one extra rep it’s a victory. The big battles in life are seldom won in a single stroke or roll of the dice. A single 12 minute BodyRock workout can be made up of a hundred tiny victories – the compounded power of which over time will transform your life. Let’s celebrate our smallest accomplishments and build up to something great together. Share a small victory in the comments below :)

ps, We’ve got something really awesome happening!!! GET RIGHT ON IT & you could win an Ugi Ball !!

What are you waiting for?

Click here to enter:

**make sure to follow the instructions to qualify**



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.

Lisa is posting her Workout Fashion Haul on her Facebook – Find out what make & brand todays outfit was Here

 BodyRock Lite Video:

Complete the following exercises below:

Tip: Split the Repetitions throughout your day to make the number more manageable :)

1) 100 Sumo Side Lifts – Using the pink Sandbag

2) Push-Ups – 50/75

3) Tricep Dips – 50/75

4) Step Ups – 50 Left & 50 Right Leg

5) 15 Slow Stability Ball Crunch With Maximum Weight –  Using the pink Ugi ball & Sandbag orStability Ball

 Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here,

Freddy’s Facebook page: click here


Around The Web
  • ZoeRocker

    I drop down and do 5 push-ups about 5 times a day. It has helped improve my strength and stamina for push-ups. I am able to do 30 regular push-ups now where before I could only do them from my knees. Like LM says, start small and build up your strength. Soon you will be doing them no problem. Also my wrists used to hurt like that too. They do not anymore. Hope this is helpful:)

  • Irene

    Toook me long, 17:50 minutes. I have been bodyrocking since January, but can still only do about 15 ‘normal’ push-uos, after that I have to come onto my knees. ANy body have tips for improving my push ups?

  • Irene

    Toook me long, 17:50 minutes. I have been bodyrocking since January, but can still only do about 15 ‘normal’ push-uos, after that I have to come onto my knees. ANy body have tips for improving my push ups?

  • ZoeRocker

    They edit the videos so we don’t sit there watching every single rep. Its faster just to see the moves and mods and get to it ourselves:)

  • Backtomobay

    These newer workouts are only 12 minutes (plus your warm-up and cool down/stretch) but a lot of the older workouts could take a lot longer and are sometimes more satisfying, 20, 30 or 40 minutes even.  It will depend on if you are doing it for a set time (50 sec on/10 sec off) or if you are doing a certain number of reps for each round — it will depend on your ability.  Check out a lot of the older workouts and you will see that some are based on rounds of 30, 40 or 50 seconds on and 10 seconds rest and some are rounds of a certain number of reps per exercise that you go through.  Everyone will be different for those ones.

  • Backtomobay

    Yes!  I’ve taken BR workouts to the gym since I started over a year ago.  Especially seeing as I can use the equipment there for reverse push-ups, pull-ups, etc. I’ve never had to buy anything except a Gymboss timer (I could have continued to use the second-hand on the clock which worked just fine but do love the timer).   

  • Mary Lou

    Whoo! Brutal humidity here but I did 5 rounds of 20-10-10-10-10-10 with 20 lbs in 19:30. SWEATY!

  • Anonymous

    bwhahahah! bingo wings! that’s hilarious! 

  • Sarah

    Speaking of injuries, my left shoulder partially dislocates at the slightest whim, so I find tricep dips rather perilous. What would be a move I could substitute for that?

  • Anonymous

    Easy enough to turn this one into a 15 min burn (15 rounds at 50/10).  Thanks LM ;)

  • Azevedo Daher

    hello everybody!!
    I have an idea !! you can give an IPAD for whom give you guys the best idea or video of exercises. So i have the great , the beast and hard exercise for glutes. And another parts of body as well.

    • Busy Mom

      showed by Lisa of course!!

      Kisses! Hey Lisa you are pretty with your new look!!