Jun 8 2012

Push It Up! Amazing Abs & Core Sculpt

Posted by Frederick | In All Exercises, All Videos, All Workouts, Featured Articles, Sculpt, Today's Workout, Uncategorized

Hi BodyRockers,

First we have an awesome Sculpt for you guys today. It’s all core & abs and blasting that whole zone. Check out the video – I was pushing Lisa by the end because her core was lit up and burning – I think you can hear it sizzling at one point ;)

What do you think of real-time honesty? It’s the concept that if a problem arrises we share our honest, straight forward feelings and thoughts in a respectful and thoughtful way. It essentially guarantees the end to misunderstandings, pent up frustrations and things blowing up over time. I think being straight and letting people know where you stand is a powerful stance to take and marks a level of respect and maturity. I think we have all be in situations where if we had just spoke up about our legitimate concerns many a messy exchange could have been avoided. What do you guys think about real-time honesty?

Get on these abs moves – they are fresh and will have you sweating fast.

Best,

Freddy

BodyRock Sculpt:

BodyRock Sculpt Workout Video:


Workout Breakdown:

Set your interval timer 50 seconds work with a 10 second rest. Complete the workout below – Twice if you have it in you ;)

1) All your ab crunch

2) Oblique ab crunch alternating – Elbow to Knee

3) Around the world abs

4) Knee Tuck & V Abs

5) Cross Under Abs – Alternate Between Left & Right

Friend us on Facebook – weird pictures of us will probably not show up in your news feed…. the fun begins here: https://www.facebook.com/BodyRock.Tv



Around The Web
  • http://www.eroticstore.ro rox

    Lisa, I must congratulate you and thank you for this workout! Excellent!! You’re super!

  • http://tinyurl.com/7b3um4f Chris__L

     Hi Guys,

    I thought I posted this once…but I guess not so here is an interesting article about fitness and Zuzka:  http://www.esaludtoday.com/en/online-magazine/getting-fit

    –Chris

  • Anonymous

    Hi,guys,thank you again for these very interesting and enjoyable exercises:
    All your ab crunch 24
    Oblique ab crunch alternating – Elbow to Knee 19
    Around the world abs 21
    Cross Under Abs 33
    Have a great day :)

  • Ddilorenzo

    This was the BEST ab workout you’ve EVER posted. How often would you suggest I can add this to my daily workouts? Every OTHER day? Anyways, here are my scores:
    All your ab crunch 20
    Oblique ab crunch alternating elbow to knew 10 each side for a total of 20
    Around the world abs 15
    Cross Under Abs 8 each side for a total of 16

    Looking forward to improving these score. Thanks again guys!

  • Hanna

     I felt my hips more than my abs, too. But I know mine are quite weak, so this didn’t come as a surprise. There’re several abs exercises I’m pretty sure I’m doing right during which I need to take a break because of my hips.
    But this workout was brutal anyway. As long as some muscles are burning – even if it’s hips instead of abs – I’m happy!

  • Hanna

     I felt my hips more than my abs, too. But I know mine are quite weak, so this didn’t come as a surprise. There’re several abs exercises I’m pretty sure I’m doing right during which I need to take a break because of my hips.
    But this workout was brutal anyway. As long as some muscles are burning – even if it’s hips instead of abs – I’m happy!

  • Hanna

     You can do some of the exercises with a gymnastic ball if you’ve got one. What you can always do is get some long strings attached to a bar (pull-up bar?) and tie them together so that you have slings for your feet. (Google for “sling fitness” if you don’t know what I’m talking about.) With these slings you can do loads of lovely exercises.
    I hope that helps.

  • Audra

    I haven’t been here in 6 weeks and thought I’d check out what was up for today because I just didn’t feel like doing my cardio today lol.  Abs today was the perfect solution :)  Burned 36 calories in 5 minutes, Nice!  Now I have the energy to do my cardio, thanks for the pick me up!
     
    1)  31
    2)  19
    3)  21
    4)  21
    5)  22

  • http://www.esaludtoday.com/en/online-magazine/getting-fit Chris__L

     Hi Tacara,

    Heavy plastic or paper plates work so do dvd jewel cases as Zuzka suggested in the past.

    –Chris

  • Mmghia

    These are great, way harder then they look.

    Scores
    1) 22
    2) 15
    3) 18
    4) 20
    5) 22

    I also did a second round 10/20.  I did better on the shorter rounds because I pushed harder w the timer right in front of my face and because the pain did not last as long.  I find myself pausing w 50 sec and jumping back in but w 20 sec no time to stop. reps for round two 12,9,9,9,11,9.  I also put in a hour stroll through the park w the dog and my book.  It was hard to break a sweat on that one! 

  • http://aphrodiitee.deviantart.com/ Isidora

    Today i did Around the world workout + this.

    Around the world workout:(Did a few modifications)
    1. Sumo squat knee up: 40 reps
    2. Forwad lunges alternating: 40 reps
    3. Sumo squat knee up: 60 reps
    4. Front step up on chair Right: 50 reps (LEGS BURNNNNED ON THIS!)
    5. Front step up left: 50 reps
    6. Front step up right: 50 reps
    7. Front step up left: 50 reps 
    8. One leg lift bridge right: 25
    9. One leg lift bridge left: 25
    10. Push up + 10 sec hold: 15 reps
    11. One leg lift bridge right: 25
    12. One leg lift bridge left: 25 

    I had a really hard time with the bridges! total time: 30:27 min.

    Core sculpt: (did one round, and after a few minutes i finished i decided to do another round)
    1. All your ab crunch: 19 – 21
    2. Spiderman slides: 22-24
    3.Around the world abs: 14-17
    4. knee tuck & V abs: 14-15
    5. Cross under abs: 18-22

    + 15 more push ups with 10 sec hold.

    • Akisa M

      I love how you incorporated other work outs in order to make something to challenge and suit you.

      Looks killer!

  • Cindy

    My workout for today:
    First, I did a Bikini Dumbbell Workout (2 rounds of 10 exercises). I followed with 30 minutes treadmill running. I ended with Simple and Powerful Push it workout
    1 31
    2 14
    317
    4 17
    5 26
    Thanks to Freddy, Sean and Lisa for a great job and dedication!

  • Jill Hobbs

    Love these new moves with the towels! I used some of these moves and incorporated them into a cardio workout. I had to downgrade to jumping jacks on the 3rd round as the high knees killed me.

    INSPIRED BY PUSH IT UP
    High Knees: 150/130/121
    Towel Slide Cross Unders: 24/25/25
    High Knees: 149/135/50
    Sandbag Squat Side Lifts: 25/22/24
    High Knees: 140/133/45
    Towel Slide Forward Crunches: 211815

    AFTERBURN: 4r 10/50
    Ugi Sandbag Side Lunge: Left: 18; RIght: 18
    Pressups: 12
    Lower Ab Lifts with Oblique Twists: 37
    Full Wheel Yoga Move: Held 48 seconds

    AND:
    Pistol Squats (using chair): 5 each leg
    Reverse Pushups (legs straight): 8
    Straddle Split Stretch: 6 minutes

  • Anonymous

    Hi Freddy,

    I’m curious about whether or not you have control over the advertisements placed on the site. While I’m glad for Bodyrock’s popularity, and understand the necessity of advertisements, perhaps it may be wise to think about what exactly you are advertising on your site.

    To be greeted with a huge bottle of salad dressing that a clean-eating bodyrocker shouldn’t consume, and pictures of ice cream sandwiches, demonstrates an interesting contradiction. Lots of websites have unique and targeted advertising plans, and I think it would send a much stronger and legitimate message of fitness and healthy living if you were more critical about what was placed on your site.

    Best,

     

    • http://www.Fitnessabode.com/ Amanda S.

      They don’t have control over it. Totally random :)

    • Anonymous

      I’ve actually heard that some of the ads are based on your browsing history

      • Anonymous

         Well, I haven’t been browsing ice cream, and Smirnoff ice, I can tell you that much.

        • Anonymous

          ha ha ha! I don’t know, sounds good! lol I haven’t seen those ones! most of mine seem to be salad and cars and some juice or something, and I haven’t been browsing any of those, but when I go on another site quite often it’s the same ads over there! maybe they are localized to where you are?

  • http://www.janetspreiter.com/ Janet

    That sculpt is a gotta do!  Tomorrow morning first thing for sure!!!!  Looks awesome…thanks for a great one!

  • http://www.facebook.com/profile.php?id=1419003073 Darlene Limtiaco

    Great core workout
    1) All your ab crunch: 172) Oblique ab crunch alternating – Elbow to Knee: 153) Around the world abs: 84) Knee Tuck & V Abs: 185) Cross Under Abs – Alternate Between Left & Right: 24

  • Guest

    Hi,Lisa,thank you for these work i just try and this is my recordAll your ab crunch 18Oblique ab crunch alternating – Elbow to Knee 15Around the world abs 20Cross Under Abs 24

  • amy h

    I had no idea how much this would work my thighs and butt…. WOW!!! Great workout. I love the innovative spirit :). Sorry I’m not posting scores, but i’m too busy BREATHING during my 10 seconds rest… I can’t write anything down – haha! Ps… I did this 2x through and I feel great!

  • Anonymous

    i use frisbees

  • Anonymous

    For those of you who have seen my homemade equalizer on the mobile app and wanted instructions, here they are!!!  It was too lengthy for me to post from my phone… hope you understand.  And, you can also find me on FB or the mobile app. 

    You will need:
     
    (2) 10ft long, 1.5” diameter Schedule 40 PVC pipe
    (4) T’s, 1.5”
    (4) 90 degree elbows, 1.5”
    (8) rounded caps, 1.5”
    (1) smallest can of Purple Primer for PVC
    (1) smallest can of PVC Pipe Cement
    (1) Roll of self-adhesive 2” wide (or wider) pipe insulation tape
    (1) Spray Can Valspar Plastic Primer
    (2) Spray Cans Valspar Paint of your Color Choice
    (1) Coarse sanding block
     
    Something to cut the PVC pipe with. I used a hand saw and a miter block I already had. Ask the guy at Lowe’s or your husband/boyfriend.
     
    You will need to cut the pipes into the following pieces:
     
    (2) 20” pieces (top horizontal tubes)
    (4) 24” pieces (vertical legs)
    (8) 7” pieces (horizontal floor legs)
     
    After cutting all the pieces, use the sanding block to remove the burrs off the pipe ends. Wipe all pieces clean with a cloth.
     
    Prime all ends of tubes first (about ¾” or so). Prime the inside of all the fittings as well (there is about a ¾” lip inside where the pipe will fit, that’s all you need to prime.
     
    Time to assemble it. Apply cement one connection at a time, it will set up very fast. Apply cement to the inside of the fitting only, be generous. Piece by piece, assemble to make it look like it is in the photo. You might want to “dry fit” everything together before actually gluing it, so that you know exactly what you are doing. Then take it apart and glue it. Make sure you push and twist the pipe into the fitting all the way. Once you glue it, you won’t be able to take it apart in about 10 seconds. So make sure everything is aligned right.
     
    It should be all completely set within a few minutes. Wipe it clean with a cloth.
     
    I tied the middle of the top tubes with some wire and suspended it in the air for painting. Prime well with 2+ coats, use up the entire can. Wait at least 5-10 minutes between each coat. Wait at least an hour before applying finish paint. Apply as many light coats as it takes to conceal all the PVC markings. Let it dry for several hours.
     
    Apply rubberized grip (pipe insulation tape) as desired.
     
    You’re done!

    Finished product below!

  • Backtomobay

    Hi.  It sounds like you are overtraining. 

  • ZoeRocker

    What about your scores? Lisa I want to know if we are beating you!!!

  • Anonymous

    Hi guys! So this were the hardest 5min. (workout)  of my life! At the beginning I was thinking of repeating the workout, lol I soon gave up on that idea :D I ended up shaking on my arms & w/ my hear rate pretty high! Great workout & very fun also. My scores:
    1) All Ab..: 27reps    2) Oblique Crunch: 21reps    3) Around the World:20reps     4) Knee Tuck: 21 reps      5) Cross Under: 27 reps     Thanks! (P.S. i would love to know Lisa scores! :D)

  • Krugliakova Karinukas

    Hi. So I tried to do this workout yesterday and I failed.. I guess I was too lazy lol.. Did half of it only, but today I was really motivating myself to do it.. Like.. Those 2 months were for nothing? Please… I was working it off.. And I convinced myself to stay like that! I’m totally satisfied now what I am and I’ll definitely leave it that way. So my scores for today:

    1) about 20( forgot to count), 22, 24.
    2) about 20 (forgot to count), about 21, 24.
    3) about 20, 22, 24.
    4) 21, 23, 23.
    5) about 20, 21, 24.

    And plus I did this: http://www.youtube.com/watch?v=EMYYHxkL3Qw

  • http://www.facebook.com/profile.php?id=1687037737 Allyson Becerra

    Love this Ab workout! I have added this ab workout at the end of a few workouts since I did this the 9th. I find that my husbands socks work lovely for sliding devices. I did 3 rounds of each as follows 1)30,20,16 ..2)22,20,16.. 3)18,18,17… 4) 21,17,16.. 5) 24,24,20. 

  • Anonymous

    Officially a new BODYROCKER ! (:
    Staying commited and working  hard for the body I want !

  • Mary Lou

    I did this right after the Lean Lust workout and let me tell you, my 2 little shiny plates (for carpet sliding) took quite a beating by the end!
    17, 14, 9, 12, 16 Done!

  • http://www.facebook.com/profile.php?id=689626051 Mark Spencer

    Cool!

    Your husband might be an Architect, but you must be the Engineer. 

  • Sharon

    Oh this is MEAN!!!  I love it!!

  • http://www.facebook.com/LondonMooreandMore London Moore

    hahaha… I’m glad you have someone telling you to keep going too!!

  • Anonymous

    all ab crunch-30
    oblique crunch-24
    around the world-22
    knee tuck and vsit-23
    cross under abs-21

  • Jessica

    I’ve been using 2 frisbee’s for carpet but that worked too! :)