May 30 2012

Push It! Beginner, Intermediate and Advanced Workouts

Hi BodyRockers,

I learned the term “Taking the Piss” from Lisa. It’s something from the UK that essentially means that someone is being “cheeky” with you. It might mean that someone is ribbing on you or teasing you or taking little jabs. For some reason when you express the intention to start training, or you take action to eat clean or make changes to your diet people around you tend to “Take the Piss” out of you. It’s a common reaction that some people might take around you because they feel challenged by the positive direction you are taking. The little shockwaves that starting something new can cause in your pond are fascinating to witness. Some people take the piss, some people become inspired, other effects might go right off your radar. The truth is training with us can be a profound agent for change – in your body, mindset and for those around you. So let them take this piss if they want – the world is changing for the better from the inside out, and that is something that we can all feel good about.

Best,

Freddy

Beginners Workout:

Set your interval timerto 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results.

1) Prisoner Squat Jumps

2) Straight Abs – Click Here to watch the Fit Test Video for Abs Advice & Technique

3) Reverse Push Ups – using the Equalizeror Dip Station

4) Step Ups – (Left & Right Leg Alternate)

Beginners Ab Bonus:

Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.

Complete Three Rounds of abs as in the video. To make the exercise more advanced place the hands on the chest or on the head :)

Intermediate Workout:


Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results.

1) Hug Knee Star Jump, 3 Point Jump & Push-Up

2) Over Chair Elevated Circle Abs – using the Equalizer or Dip Station

3) Reverse Elevated Push Ups – using the Equalizer or Dip Station

4) Step Ups – (Left & Right Leg Alternate) – using the Pink Sandbag

Intermediate Ab Bonus:

Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.

1) Side Plank & Extended Toe Touch – Right Leg & Left Hand Touch

2) Side Plank & Extended Toe Touch – Left Leg & Right Hand Touch

3) Wall Hold & Knee Tuck – (Left & Right Knee Alternate)

Advanced Workout:


Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results.

1) Hug Knee Star Jump, 3 Point Jump & Push-Up – Using the Indian Clubs for extra Resistance

2) Hanging Circle Abs – using thePull Up Bar

3) Pull Up & Knee Lift  -using the Pull Up Bar

4) Step Up & Press – (Left & Right Leg Alternate) – using the Pink Sandbag

Advanced Ab Bonus:

Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.

1) Wall Walk & Push Up

2) Wall Plank Hold & Knee Tuck – (Left & Right Knee Alternate)

3) Wall Walk & Push Up

Following our BodyRock clean eating approach is a delicious and healthy way to support your training. There is so much food you can enjoy – today we had this lean pork cutlet and sweet potato for lunch. If you have never tried adding just a little bit of a coconut topping to your sweet potatoes give it a try – it’s absolutely delicious. To get the fastest BodyRocking results possible check in with Lisa and her Diet Challenge on her Facebook page here - it’s super simple and easy to follow.

comments


Around The Web
  • http://www.facebook.com/marina.furlic Marina Furlič

    Hey! I said hello a few times, I had questions and I didn’t get any  feedback….

  • http://www.facebook.com/Shadowwarrior58 Sarah Spencer

     Thanks for the motivation!

  • Nichole

    I am about to start bodyrock….when they say score….what is that? What is score? Thanks a lot
    Nichole

  • Nichole

    I am about to start bodyrock….when they say score….what is that? What is score? Thanks a lot
    Nichole

  • http://www.facebook.com/Shadowwarrior58 Sarah Spencer

    Everyone’s losing weight!!! Except me… Ho hum…back to the drawing board…

  • http://www.facebook.com/terra.bowerssnavely Terra Bowers Snavely

    Intermediate – except for #2 – I did straight abs.  I did 4 reps of each, then two of the abs.  1) 6, 5, 6, 6.  2) 18, 18, 17, 18.  3) 14, 15, 17, 18.  4) 18, 17, 21, 19.  Intermediate abs:  1) 16, 14.  2) 15, 15.  3) 19, 20.    That wall hold and knee tuck was painful!  But good painful!  :)    I did the reverse pull ups using my kitchen table – I had to be careful not to wipe my face with my hand because then my hands were slick and slipped.  Great tip – thanks!

  • Honneys22

    Think these workouts broken down into 2 workouts are great, including tutorial@97a63f8980c817fd16f139eb123e3e74:disqus )

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

    It has nothing to do with me and what I’m doing.  I’m not going to do any of these workouts because I don’t like them.  I was trying to offer a viewpoint other than telling Freddy, Lisa and Sean that they are awesome.  Whether or not that’s true, constructive criticism and being able to take it is a valuable tool.  I wasn’t rude, just blunt.  I hope everyone enjoys the workout. Please no more advice about how I should pick another workout.  I value the archives more than you can know.

  • Irisclld

    Bodyrocking at the gym.
    1) Hug Knee Star Jump, 3 Point Jump & Push-Up  9-10-9
    2 Over Chair Elevated Circle Abs 18-17-19
    3 Reverse elevated push ups 16-15-16
    4 Jump squat on bench 10-10-10
    Intermediate Ab Bonus
    1 18
    2 19
    3 30
    I ended up with 2 miles treadmill running in 20 minutes. I love these short workouts but I am becoming lazy with long workouts.
    Thanks!

  • Anonymous

    hi rockinginsweden

    if you click on “all workouts”  then pick to change the number to 80 per page, then pick “descending” order (or the opposite of what it’s set at) it will take you to the oldest of the workouts on this site, and then you can go through them right up to the present.  unfortunately it seems that the oldest cover photos have been removed and a lot of videos, but most of the past ones had pictures of the exercises so you can still follow the workouts, and then you should get to where the videos are stll there again

    you of course could click on all workouts then pick 80 per page and scroll back from current backwards as well!

  • Anonymous

    Hi london,

    calories burned depend on too many factors, your weight, how hard you work, how good of shape you are in, how much muscle you have, not just time doing workout.

    what you need to know is that high intensity interval training gives you an afterburn that can last hours possibly all day.  it raises your metabolism.  for example maybe you only burned 80 calories in 12 minutes but afterwards your body burns more calories per minute for the rest of the day, compared to say doing the treadmill at a steady pace for 45 minutes maybe you burned 300 calories but when you get off your burn rate goes back to normal

    so for example your body burns 3 calories per minute after you do your treadmill (or whatever) it goes back to burning 3 calories per minute, your exercise would have you burning 300 calories, but doing the 12 minute HIIT workout has you burn the 80 calories then for say 8 hours afterwards you burn at 4 calories per minute, your exercise would of have you burn 80 + 480cal = 560 calories

    all my numbers are made up but you can see how it works!  if you read up on HIIT training you’ll see how it works.

  • C Unit31

    You guys are too picky! What does it matter! They are digging in OLD archives. It’s not like they are using one from a couple days ago. They are taking the search out for you and bring on to the table. They are mad busy and as long as you get to sweat, what does it matter. If you can’t find your old scores, so what. Be happy you got another wo in! Quit be so nit picky….just sayin!

  • C Unit31

    You guys are too picky! What does it matter! They are digging in OLD archives. It’s not like they are using one from a couple days ago. They are taking the search out for you and bring on to the table. They are mad busy and as long as you get to sweat, what does it matter. If you can’t find your old scores, so what. Be happy you got another wo in! Quit be so nit picky….just sayin!

  • Lisa

    Did the intermediate today. Here are my scores:
    Hug Knee Star Jump 3 Point Pushup: 7, 7, 6.5
    Over Chair Elevated Circle Abs: 18, 17, 16
    Reverse Elevated Pushups: 14, 14, 12
    Step Ups (20lb): 15, 18, 18

    Abs Bonus:
    Side Plank Extended Toe Touch: 15
    Side Plank Extended Toe Touch: 13
    Wall Hold Knee Tuck: 15

    Thanks!

     

  • Anonymous

    Hi,guys,today I did this workout,I used 8kg.kettlebell for the exercises :
    Hug Knee Star Jump, 3 Point Jump & Push-Up –6 7 7
    Over Chair Elevated Circle Abs – 27 27 28
     Reverse Elevated Push Ups –15 20 20
     Step Ups – (Left & Right Leg Alternate)-17 16 17

    Ab bonus:
    Side Plank & Extended Toe Touch – Right Leg -26
     Side Plank & Extended Toe Touch – Left Leg -25
    Wall Hold & Knee Tuck –30
    + BFE
    Thank you very much,guys :)

    • Anonymous

      hey Siqna

      you know that Erin did her victory burpee when she left the hospital and has been cleared of cancer, last we heard?

      • Anonymous

         Well,it seems that I missed that.I’m happy that she is fine :)

        • Anonymous

          chris_L let us know a while back, because I “follow” him I saw his post about it. otherwise it would have been lost in the vastness of the comment section! which is probably why you missed it! lol

  • Jill Hobbs

    I never did this workout the first time it was posted. I did the advanced version and it certainly challenged me! The Wall Walks were super tough…gotta work on those. I had to do the Sandbag Step ups on my patio since my ceiling wasn’t high enough to allow for Overhead Presses.

  • http://milise.tumblr.com/ Milise

    Yay! I got through the beginner workout and did the ab bonus!
    Thanks again for a great workout LM. It’s great to be back. :) 

  • http://milise.tumblr.com/ Milise

    Yay! I got through the beginner workout and did the ab bonus!
    Thanks again for a great workout LM. It’s great to be back. :) 

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

    I think people would have more respect for you if you were just up front.  No one cares if you’re suggesting a past workout for today’s workout (you do so much, it’s understandable), but for God’s sake, make it apparent you’re linking to a past workout!  Don’t pass today’s workout off for a new workout when it’s not.  It also makes it very confusing for people.  

    • zusie

       I agree. I like doing older workouts, I don’t need a new one every single day. It’s okay if they tell that “today we are doing an older workout, did you beat your scores?” I don’t like it either if it’s and old workout but represented as new. That kind of diminishes the bodyrock aspect of competing against yourself by doing older workouts and seeing if you have improved over time.

    • zusie

       I agree. I like doing older workouts, I don’t need a new one every single day. It’s okay if they tell that “today we are doing an older workout, did you beat your scores?” I don’t like it either if it’s and old workout but represented as new. That kind of diminishes the bodyrock aspect of competing against yourself by doing older workouts and seeing if you have improved over time.

    • http://www.eatlivetrain.blogspot.com/ aloen

      This annoys me, too.
      It’s a shame, because I actually really enjoy revisiting old workouts, but this habit they’ve got into just makes me feel like I’m being tricked – not to mention that it makes it harder to find and compare my scores from last time. I’d love it if they could link to the post, tell us when is was originally put online, and SHARE THEIR SCORES and progress for each time.
      Anyway, my pull up bar should be here in a few days, so I’ll do this (again?) when it arrives.

    • http://www.eatlivetrain.blogspot.com/ aloen

      This annoys me, too.
      It’s a shame, because I actually really enjoy revisiting old workouts, but this habit they’ve got into just makes me feel like I’m being tricked – not to mention that it makes it harder to find and compare my scores from last time. I’d love it if they could link to the post, tell us when is was originally put online, and SHARE THEIR SCORES and progress for each time.
      Anyway, my pull up bar should be here in a few days, so I’ll do this (again?) when it arrives.

    • Pebblebeachinvestments

      Why would u b rude??? This is a FREE workout website…..have some class.

      • Mmghia

        It’s not about whether it’s free or not it’s about offering a good product.  There are a lot of free websites that are just a professional, talented and challenging as this site.  If this site is to have longevity it needs to be consistant.  It’s a two way street; they offer a product, we keep coming back, they (hopefully) make some money, we get fit. WIN WIN.  But if you lose what brought people to the site in the first place you risk losing your audience.  Free or not!!

        Personally I have always though BR should pick one day a week and have a BEAT YOUR PERSONAL BEST.  That way it gives them a break and we expect it and we can see our progress!  

        Did #4 yesterday and sadly did not beat my personal best :( just when you think your getting in shape!! old time 22:23 new time 23:02 

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

          Well said!  I agree! :)

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

        LOL

      • Anonymous

        Wow, that was your one and only comment on this site!

        how about posting some scores instead!

        • Gerri Lee Schafer

          get em Tee….LOL

    • Pebblebeachinvestments

      Why would u b rude??? This is a FREE workout website…..have some class.

    • http://www.facebook.com/profile.php?id=100000546372080 Ana Maçãs

      Kendra, since you may not know, they had problems with the videos for this day.. I think something went wrong with the video camera. So, stop winning about these being from other day, who cares??? They are exercises either way ;) 

      • Anonymous

        she actually didn’t whine about it, she said it was OK to post an old one.  If they just said we are redoing this one, all is good but they go and change the cover shot on the video, sometimes changing the name of the workout.  It does make it really hard to compare your scores as you have to search everything to find it again!

        and Wow!  your first comment on this site was to tell her to stop whining!  gee, welcome to bodyrock

    • ZoeRocker

      Since there are 3 workouts posted then maybe try a different one than you did before. Then it IS a new workout for you.

  • Jules

    Loved this workout the first time I did it and again tonight…The wall walk is awesome! 

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

    I made up a super-quick barefoot workout tonight…I actually did this in a dress at home.  Weird, yes, but I didn’t feel like changing into workout clothes.  I used my #dynamax ball for everything, but you can use an UGI, med ball, or no weight.  I did 3 rounds for 180 reps…obviously you can do more reps or make it a HIIT workout for more of a challenge.  I liked it!

    3 rounds (60 reps per round)
    10 fitball woodchops per side
    10 1-arm fitball push-ups, alternating (1 hand on ball), mine were off knees
    10 ball overhead sumo squat + knee to elbow, alternating sides
    10 reverse plank knee tucks with hands on ball
    10 fitball russian twist/bicycle (extend a leg on the twist, both legs off ground) 1 LT + 1 RT = 1 rep

    Mini “BONUS” to make 200 reps:
    10 fitball “stir the pot” per side (I think this was the same as the “circle chest” move in the hot pink workout from BR last week)

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

    I made up a super-quick barefoot workout tonight…I actually did this in a dress at home.  Weird, yes, but I didn’t feel like changing into workout clothes.  I used my #dynamax ball for everything, but you can use an UGI, med ball, or no weight.  I did 3 rounds for 180 reps…obviously you can do more reps or make it a HIIT workout for more of a challenge.  I liked it!

    3 rounds (60 reps per round)
    10 fitball woodchops per side
    10 1-arm fitball push-ups, alternating (1 hand on ball), mine were off knees
    10 ball overhead sumo squat + knee to elbow, alternating sides
    10 reverse plank knee tucks with hands on ball
    10 fitball russian twist/bicycle (extend a leg on the twist, both legs off ground) 1 LT + 1 RT = 1 rep

    Mini “BONUS” to make 200 reps:
    10 fitball “stir the pot” per side (I think this was the same as the “circle chest” move in the hot pink workout from BR last week)