Jun 18 2012

FU Fat Ass – Today’s Real Time Workout

When you feel yourself avoiding training it is a signal that you need to confront that fear head on – immediately – and without thinking about it. Jump in and smash it out. Avoidance is a beacon – it is a clear signal to get off your ass and smash out your workout. Get angry, get psyched up, feel the fear that has held you back for so long and do it anyway. The more you flex this response the stronger it will get – giving you the power to make sweeping changes in your life. Most of us hide in our comfort caves and pile on the excuses and justifications. What a waste of life. When fear rings the bell kick the door off of the hinges. You are a BodyRocker not a spineless cave dwelling slug. FU fear – bring it on!

Freddy


Set your interval timer to 3 rounds of 30 seconds work with 10 seconds rest. (Beginners try to smash two rounds)

There are 16 rounds YES thats right 16 :)) – We are going in hard and mixing it up today,  just because we can !!

Workout Breakdown:

1) Elevated Cross Push-Ups

2) Tuck Abs

3) Squat & Press – using the Pink Sandbag

4) Clean & Press – using the Pink Sandbag

5) Bicycle Abs

6) Jumps Lunges

7) Bicep Curls – using the Pink Sandbag

8) V Abs Left

9) V Abs Right

10) Elevated Tricep Dips

11) Mountain Climbers

12) Burpees with Push-up

13) Squat & Press – using the Pink Sandbag

14) Over Head Abs – using the Pink Sandbag

15) Jump Lunges

16) Frog Jumps Forward & Back

* Speed up your progress and train with the interval timer – you will get so much more out of your workout – it’s like night and day.

comments


Around The Web
  • Styxgal

    I LOVE the way this workout makes me feel…invigorate and powerful!!!  Thanks so much!

  • Mandy

    Great workout, but the name is uncalled for…

  • Natalie Anna

    bahah are people really complaining about this title? you all should go back and look at a lot of the other workout titles in the past. i LOVE the titles! :D cant wait to do this workout! thanks lisa!!! (:

  • Blocked User

    Sayonara.  Been blocked, which I’m actually quite thankful for–keeps me away from all the drama over here.  Never meant any harm against BodyRockers, was speaking to your beloved Freddy.  Any good business person knows that it’s prudent to acknowledge criticism of your business tactics, even if you don’t agree with it.  

  • Blocked User

    Actually, it’s still Zuzka’s website too. 

  • Blocked User

    they do…it’s called “deleting comments of people who don’t agree with you.”  It’s also called “writing negative passive aggressive posts about others.”

  • Blocked User

    You’re right.  I don’t come here anymore.  As a member of the community for a year I still have attachments that I’m learning to let go.  And I thought the title of the workout was ridiculous.  And rude.  You’re trying to help people get in shape, aren’t you?  Does that mean saying “FU” to them and calling them fat?  That’s hardly “positive,” as Freddy likes to believe this “community” now is.

  • http://www.facebook.com/profile.php?id=628277667 Marianne J Vance-Radford

    HOLY Mother of God!!! This kicked my FAT ASS!!!
    Here are my scores: I only was able to get through it twice.  I also used 20lb in my Sandbag.
    1. 5/4 
    2. 11/10
    3. 7/8
    4. 5/6
    5. 8/9
    6. 15/19
    7. 10/11
    8. 10/9
    9. 10/9
    10. 15/16
    11. 52/53
    12. 3/3
    13. 6/7
    14. 5/4
    15. 16/16
    16. 3/4 I did these wrong..I did a half burpee with them..

    Lisa, this was a killer workout, so thanks….I wrote down your scores, so I can challenge myself to improve. 

  • http://www.facebook.com/profile.php?id=628277667 Marianne J Vance-Radford

    HOLY Mother of God!!! This kicked my FAT ASS!!!
    Here are my scores: I only was able to get through it twice.  I also used 20lb in my Sandbag.
    1. 5/4 
    2. 11/10
    3. 7/8
    4. 5/6
    5. 8/9
    6. 15/19
    7. 10/11
    8. 10/9
    9. 10/9
    10. 15/16
    11. 52/53
    12. 3/3
    13. 6/7
    14. 5/4
    15. 16/16
    16. 3/4 I did these wrong..I did a half burpee with them..

    Lisa, this was a killer workout, so thanks….I wrote down your scores, so I can challenge myself to improve. 

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

    Exactly what makes you think anyone has gotten over anything?  Clearly they have not and that was my point exactly.  Not that the post exists to read it now.  Oh yeah they have gotten over it, sheesh!

    –Chris

  • Anonymous

    Love the new real time workouts, means less time spent on staying fit, no need to write down exercises etc. I’ve been away for a while, but glad to be back. Thanks

  • Jacky Tse8

    BODYROCK.TV!

    You are absolutely awesome… I love the real time training… I’ve never worked so hard.  Plus Lisa is amazing… the moment I want to give up or slow down I hear her words of encouragement.  They are really awesome!

    P.S. I’ve never sweated so much only by doing the first round of this exercise!

  • Mary Lou

    I don’t have this much time during the week so I’ll have to give this another go on the weekend. I made it 16r 10/35 for a nice and even 12 min standard workout, which was more than enough with the humidity we are having here today – even at 7am! 20lbs in sandbag and 2-15lbers.
    cross p/u: 10
    knee hugs: 12
    squat & press: 10
    clean & press: 8
    bike abs: 14
    jump lunges: 38
    bicep curls: 10 (2-15lbers)
    v abs left: 21
    v abs right: 18
    tricep dips: 19
    mtn climbers: 80
    burpees: 4
    squat & press: 8
    sandbag abs: 5
    jump lunges: 44
    frog jumps: 18

  • Mary Lou

    I don’t have this much time during the week so I’ll have to give this another go on the weekend. I made it 16r 10/35 for a nice and even 12 min standard workout, which was more than enough with the humidity we are having here today – even at 7am! 20lbs in sandbag and 2-15lbers.
    cross p/u: 10
    knee hugs: 12
    squat & press: 10
    clean & press: 8
    bike abs: 14
    jump lunges: 38
    bicep curls: 10 (2-15lbers)
    v abs left: 21
    v abs right: 18
    tricep dips: 19
    mtn climbers: 80
    burpees: 4
    squat & press: 8
    sandbag abs: 5
    jump lunges: 44
    frog jumps: 18

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

    Hi  Lisette,

    I’m going to risk replying to you know they won’t like this comment and will delete it before it’s up for any length of time.

    Zuzana Light with Frederick James Light made Bodyrock,  They co-founded this site.  This little empire.  She moved on for reasons we are not privee to because it’s a private matter as far as Zuzana is concerned.  Freddy has posted here his side, a male’s view, of what happened.  I’m a male and know what that is worth! :-)

    Without Zuzana’s having sweated here for three years you would NOT be here now to criticize me.  So I will use my BIO (something that they can’t delete) to advertise the founder of Bodyrock!  So in fact anywhere I post using Disqus I’m advertizing Zuzka Light.

    As to advertizing other trainer here look beyond your blinders Lisette!  Other people are being advertised here all the time!  Only one person is not and she is the wife of the current Deleter General here. I like a lot of others feel Freddy is being a pain in the BUTT about her!  Get over it dude!

    This is what I see in the context box at Disqus: ” Lisette posted:
    Ummm, why are you advertising someone else’s site on here? I’m
    surprised you are allowed to post on this site at all.  If you…”

    –Chris

  • Anonymous

    48 rounds 30seconds on, 10 seconds off. 

    elevated crossed push up (on spinny computer chair)- 14/15/16
    tuck abs-10/9/10
    squat and press (10 kilo SB)-11/11/12
    clean and press-8/8/7
    bike abs-30/30/35
    jump lunges-30/56/61
    bicep curls (10kilo)-10/11/14
    side vsit-19/19/20
    side vsit( OUCH!!!)-16/15/15
    tricep dip-22/26/29
    mt climbers-80,57.50( last two rounds I was so horribly sweaty my feet kept slipping, I train without trainers)
    burpess-6/7/6
    squat and press-10/9/7
    sb situps( 9kilo)-6/6/7
    jump lunges-54/60/55
    frog jumps-26/22/24

  • Nicole Tmy

    I seriously wanted to puke after the first round. Put i pushed myself to the maximum with 30-40 second break between each rounds.

    SCORES

    1. 9,12,8
    2. 16, 12, 11
    3. 10, 8, 7
    4. 6,6,6
    5. 15, 13, 13
    6. 23, 20, 16
    7. 13, 11, 12
    8. 14, 13, 12
    9. 14, 16, 18
    10. 18, 20, 19
    11. 40, 40, 43
    12. 4.5, 4, 4
    13. 8,8, 6
    14. 7, 7, 7
    15. 22, 20, 20
    16. 10, 8 5

    Beginners I strongly recommend two rounds…. unless you do each round throughout the day. Thought it’d be a handy tip but then again I guess you could do the first round first and see how you go and decide from there whether you will do the whole routine 3x.

  • Gerri Lee Schafer

    well Chris_L
    looks like you were deleted again  :((( 
    but I did get your message

    keep at it, Gerri Lee

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

       Hi Geri,

      Freddy and company won’t learn to be positive to spite of the black cloud they have over their heads.  It’s sad.  I like Freddy and wish him well, but also want Zuzka to do well.

      –Chris

  • Anonymous

    Hi I’m new to this site so please forgive me, if I ask stupid questions ;-)

    Just wondering about setting the timer (I’ve downloaded an app from Android market, but works the same way as the gymboss timer). When setting the timer with 3 rounds of 30 seconds work and 10 seconds rest doesn’t it add up to 3 x 40 sec?? Where do I put in the 16 rounds then?

    • Nicole Tmy

      Hey Laila,

      I got confused when I first started too so here goes :)

      Basically you set your timer for 30 seconds (to work out) and 10 seconds (to rest). Because there are 16 work outs throughout this entire workout, this means 16 rounds of 40 seconds including work out and rest. For the ENTIRE work out where Lisa has basically instructed us to go through the 16 exercises  3 x;this means for the entire workout it will be 3 x 16 equaling to 48 rounds of 40 seconds. Hope this helps!

  • Anonymous

    Hi Freddy, I haven’t forgotten your promise of a picture of you with T-shirt off, thursday right? the 21st?

    please post the picture on this site as for some reason can’t even go to your facebook pages now without it wanting you to log in immediately.  are you planning on leading a workout?

  • Brandi Kern

    Sometimes we have to get mean with our weaknesses in order to press on to higher goals.  We need a kick in the pants.  The title of this workout got my attention and motivated me for today’s workout.  I don’t use this language, but I don’t find it offensive.  Go Bodyrock!!!

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

    SHAME ON YOU BODYROCK!  The name of this workout is WRONG on SO many levels.  I won’t even go into explaining it to you, because hopefully you’re intelligent enough to understand that using swear words and derogatory language is never something the leader of a community should do.  And NO, it’s not “clever” to pull people in with such tactics.  It’s cheap.  Put the energy into creating a good workout and a good site.  

    I’m shocked you would stoop to this.

    • Gerri Lee Schafer

       Go Kendra!!!!!!!

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

      I know I’ve gotten about…mmm…30 responses to this, most haters, I’m assuming, but none of the comments are visible to me yet.  Thank you to anyone who supported me, and for the rest: I have to say, the suspense is killing me.  Waiting makes it better.  

      Well, here I am Freddy, helping you “build” this “community.”  Maybe someday it will even be a REAL community again where you don’t need quote marks around the word.  I guess I fell right into it (you know, generating controversy).  Now you have more than 6 comments on a day’s post! Congrats!!!  

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

         Hi Kendra,

        You can look at replies to you in the context at Disqus.  I have at least three elsewhere all basically saying I’m being negative.  Kind of wondering how?  Clearly nobody has got over it or I would be okay to post a link to an article about a trainer.  How is this a negative?  Stopping a person from talking of who trains them and why isn’t productive or positive at all!  You don’t improve a site or a program by only talking about it and only saying wow you are so great.

        –Chris

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

         Hi Kendra,

        You can look at replies to you in the context at Disqus.  I have at least three elsewhere all basically saying I’m being negative.  Kind of wondering how?  Clearly nobody has got over it or I would be okay to post a link to an article about a trainer.  How is this a negative?  Stopping a person from talking of who trains them and why isn’t productive or positive at all!  You don’t improve a site or a program by only talking about it and only saying wow you are so great.

        –Chris

  • Anonymous

     Hi,everyone,here is my score for this wonderful workout:
    Elevated Cross Push-Ups-8 10 11
     Tuck Abs-13 16 16

    Squat & Press – using 4kg. dumbells-13 12 13

     Clean & Press – 9 10 10

    Bicycle Abs-17 19 20

     Jumps Lunges-25 28 27

    Bicep Curls – 13 14 13

    V Abs Left-17 19 19

     V Abs Right-18 20 20

     Elevated Tricep Dips20 20 24

     Mountain Climbers-66 70 70

     Burpees with Push-up-6 7 7

    Squat & Press – 11 12 12

     Over Head Abs – 7 9 10

     Jump Lunges-27 27 30

     Frog Jumps Forward & Back-20 17 22

    Thank you very much,Lisa! :)