Jul 1 2012

Hot Butt Workout – Real Time Workout

Hi BodyRockers,

These past two of Real Time workouts have pushed us harder than ever & we should be proud of ourselves for making it this far in our journey. If you have been pushing through with us, then don’t give up! Let’s all give it that extra bit of energy and get through this workout never quitting until the last rep is completed.

After nearly 2 weeks of Real Time workouts, I think tonight I think we should treat ourselves with a little reward to mark the accomplishment don’t you ?

Any ideas what you might choose?

For me it dosen’t have to be anything expensive or fancy – I just think I want a little something that I will enjoy and that will remind me that I worked hard. I really think it’s important when you do make so much effort to try so hard that you take time to mark the occasion. It will also give me the drive to keep pushing towards my next reward :)

Lisa-Marie

This is a Real Time Rep Workout.

Theres 3 options to this workout - All three are posted below and theres always a printable version on Lisa’s Facebook Page for you to print off and add to your workout diaries :)

(However – You can also set your interval timer to either 30 seconds work or 50 seconds work with a 10 second rest & post you’re scores below if you want to mix it up)

Todays Real Time Workout Video:

Workout Breakdown:

1) Clean & Press – using the Pink Sandbag – 20 Total

2) Straight Abs - 20 Total

3) Get Ups & Jump – using the Pink Sandbag5 Total

4) Lunge & Twist - 10 Each Side (L & R )

5) Press Ups – 30 Total

6) Wide Leg 1/2 Burpee – 20 Total

7) Oblique Lifts – 20 Each Side (L & R)

8) Squat & Press – using the Pink Sandbag20 Total

9) Jump Mountain Climbers – 30 Total

10) Upright Row – 20 Total

11) Bicep Curl & Press – – using the Pink Sandbag – 20 Total

12) Wood Chops – using the Pink Sandbag – 15 Each Side (L & R)

13) High Knees – 30 Total

14) Ab Twists – using the Pink Sandbag - 40 Total

15) Sandbag Swing- using the Pink Sandbag – 20 Total

16) Bent Over Row – using the Pink Sandbag20 Total

17) Tuck Abs – 20 Total

18) Side Oblique Jumps – 10 Total

19) Tricep Dips – 20 Total

20) Ski Abs – 20 Total

21) Push-Up, Burpee & Tuck Jump – 5 Total

22) Spider Push-Ups – 10 Total (L & R Alternate)

23) C Sit Bike Abs – 20 Total (L & R Alternate)

24) Squat Up Down Punches – Total 15 Each Side (L & R)

25) 1 leg touch jumps – 15 Each Side (L & R)

26) Ski Jump Hooks - 15 Total (L & R Alternate)

27) Push-Ups & Oblique Drop – 15 Total (L & R Alternate)

28) Over Head Abs – using the Pink Sandbag10 Total

Options:

Boost Your Workout Today !!

Theres 3 options to this workout – All three are posted below and theres always a printable version on Lisa‘s Facebook Page for you to print off and add to your workout diaries :)

Options - Option 1 Option 2 Option 3
1) Clean & Press – using the Pink Sandbag 20 30 40
2) Straight Abs 20 30 40
3) Get Ups & Jump – using the Pink Sandbag 5 15 20
4) Lunge & Twist – using the Pink Sandbag – 5 Each Side (L & R) 10 15 20
5) Press Ups 30 40 50
6) Wide Leg 1/2 Burpee 20 35 50
7) Oblique Lifts – Each Side (L & R) 20 30 50
8) Squat & Press – using the Pink Sandbag 20 30 40
9) Jump Mountain Climbers 30 50 60
10) Upright Row – using the Pink Sandbag 20 30 50
11) Bicep Curl & Press – using the Pink Sandbag 20 30 50
12) Wood Chops – using the Pink Sandbag – 15 Each Side (L & R) 30 40 60
13) High Knees 30 50 80
14) Ab Twists – using the Pink Sandbag 40 50 60
15) Sandbag Swing- using the Pink Sandbag 20 40 50
16) Bent Over Row – using the Pink Sandbag 20 40 40
17) Tuck Abs 20 30 40
18) Side Oblique Jumps 10 20 30
19) Tricep Dips 20 30 50
20) Ski Abs 20 40 50
21) Push-Up, Burpee & Tuck Jump 5 10 20
22) Spider Push-Ups 10 20 30
23) C Sit Bike Abs – 10 Each Side (L & R) 20 40 60
24) Squat Up Down Punches – Total 15 Each Side (L & R) 30 40 50
25) 1 leg touch jumps – 15 Each Side (L & R) 30 60 80
26) Ski Jump Hooks 15 30 50
27) Push-Ups & Oblique Drop 15 20 30
28) Over Head Abs – using the Pink Sandbag 10 20 30

Real Time Stretch Routine:

This is one of the most important parts of your workout !! Always make sure you stretch :)

 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

comments


Around The Web
  • Mollie Vita

    Option#1! once through today due to lack of time before work. 29:42!!!! Better next time, will do option 3!!!

  • http://nu00nu.blogspot.fr/ Jacqueline

    I did it today !!!  The last time it took me 23:59 and today 23:06 :D Unfortunately i forget any exercise how do to durring the gym, so i have to look at the video which takes to little time >.< but well it becomes better :))

  • http://twitter.com/silje_solberg Silje

    This work out almost killed me :p I got my PINK sandbag today, so it’s the first time I’ve worked out with it – and I am SO HAPPY I bought it as a birthday present for myself :D
    I did option number 1 (a little bit modified because of an injured ankle) and dripping in sweat I finished it in 44:13 :D 

  • http://twitter.com/silje_solberg Silje

    This workout 

  • ashley

    just finished and damn that was hard i love the long work out cause then i don’t get bored by doing repeats lisa your doing great ignore the people that tell you otherwise these home workouts have change my workout life and has helped me to get back into shape after having twins 10 months ago thank you

  • Jessicalyn824

    I don’t understand why people post about how they didn’t like the workout or how they don’t think it is effective.  If you don’t like it don’t do it but no need to post negative things on a workout website that is positive and just trying to help you, and for FREE.  It’s not like you subscribed and are paying for something you are not getting.  Take your negativity elsewhere and instead of wasting your time posting about how you didn’t like the workout… find one you do like. 

    Keep the positivity coming and CHOOSE YOUR DAY, YOUR WORKOUT, YOUR LIFE.

  • Erika

    I loved this idea! Thank you so much Lisa <3. Glad you're having an awesome vacation – you deserve it!

  • Anonymous

    Lisa- we miss you!

  • Jill Hobbs

    I altered the WO so there weren’t as many exercises and mostly followed Option 3. It was still tough and took me 46 minutes to complete 21 exercises. I really had to muster up some metal power to attack this workout! I enjoy having rep challenges every now and then.

  • kay

     hi! ski.. something are names commonly used in europe for exercises, that are supposed to prepare you for skiing-season. ;-)

  • http://www.eroticstore.ro rox

    Lisa, I would like to thank you for this workout, amazing to have in one place such a great source for workouts. 
    I did these 28 exercises (Option 1) in 44’50”. Amazing! Ad for sure I will use this list to make up other workouts. Thank you again, you have my highly appreciations!!!

  • Anonymous

    Although speed is the driving force with these workouts, proper FORM is what will give you the best results.  Intensity + proper form = results.  Don’t sacrifice your body just to smack down a certain time.  It won’t be worth it if you get injured.

  • Backtomobay

    I can’t answer for Lisa, but I know that doing BodyRock (old school especially — you know, the older workouts from a year ago or so) combined with eating clean have given me incredible results.  Lean and really toned.  Just use a weight that you can lift and then progressively you will increase the weight.  Watch your form because doing these exercises with heavy weight too fast will KILL your back. 

  • Backtomobay

    Hi — I have a binder full of the BR workouts — I would either copy and paste them to a word doc, or write them down and take them with me.  I put in notes on how to do the exercises if they are creative ones.  Lots of notes on times, reps, etc.  It’s a good way to track your progress and have workouts ready for the days you want to do some older ones.  There are so many good ones from years ago too.  I also think it’s best to change it up between doing reps for time (like a 12-minute w/o) and doing reps for strength (some of the longer w/o’s — pushing as well, but for a longer time to develop more muscle).  Form is so important in both. 

  • Backtomobay

    Hi — I have a binder full of the BR workouts — I would either copy and paste them to a word doc, or write them down and take them with me.  I put in notes on how to do the exercises if they are creative ones.  Lots of notes on times, reps, etc.  It’s a good way to track your progress and have workouts ready for the days you want to do some older ones.  There are so many good ones from years ago too.  I also think it’s best to change it up between doing reps for time (like a 12-minute w/o) and doing reps for strength (some of the longer w/o’s — pushing as well, but for a longer time to develop more muscle).  Form is so important in both. 

  • Diamondsilvana

    Wow i just finished the work out, i did it with lisa, it was amazing.
    Just kick my butt!! Great work out!!!

    Dont think about this is too long, just DO IT.. If you have been working
    Out with them for a while, this is a GREAT push!!!

  • Saberdragonroxy

    Why i cant do the get ups >:/ u make it look soo easy ahhhggg haha

  • Brandi Kern

    I did this in 1 hour, 10 minutes, and 23 seconds!  I was DEAD!  I Love you, Lisa!!!!  Awesome workout!!!!

  • Anonymous

      Wow,this workout is a
    killer,I did option 1 in 50:30 min.,also I did the reps from option 2
    for some of the exercises.It was sweaty and though but I did it.Thank
    you very much,Lisa :)

  • Cindy

    I will do this killer workout next week. My workout for today was:
    First, I did 260 rep Pretty workout (bodyweigh + strength moves). I followed with a Quickie Ab Workout of 6 exercises with a 10 pounds plate. I ended up with 20 minutes treadmill running. I do not know for others but exercise is like meditation for me.
    Feeling Great!

  • kat<3bodyrocker

    Thanks Lisa, Looks like a GREAT workout!  Enjoy your Holiday!

    • kat<3bodyrocker

      clean and press 20
      straight abs 40
      get ups + jump 10
      sb lunge and twist 20
      press ups 30
      wide leg 1/2 burpee 40
      oblique lifts 20 each side
      sq + press 30
      jump mountain climbers 60
      upright rows 40
      bicep curl + press 20
      woodchops 15 each side
      high knees 50
      ab twist 60
      sb swing 20
      bent over rows 40
      knee hugs 20
      side oblique jumps 20
      tricep dips 40
      ski abs 10 each side
      pushup +burpee + tuck jump 10
      spide pushup 10
      c sit knee lift ab 20
      sq jump + punch hi/low 20
      1 leg jump sq 10 each leg
      jump sq hooks 20
      pushup santana 10
      tuck jumps 10
      sb abs 30
      time was 35:00 this was a GREAT workout I will try next time to keep all exercises at the option 3 =)

  • Nicole Tmy

    I just finished this workout like 5 seconds ago and i swear my arms are about to fall off lisa -_-. I decided to push myself that step further today. I usually do the intermediate work outs but today I went for option 3 and it KILLLLLLLLEEED. Although my time isn’t the quickest to complete all 28 exercised (1 hour and 28 mins.. yes that is correct you read it right the first time) I am still proud of myself for pushing myself out of my boundaries and actually finishing it!!! thanks for the work out

  • Nicole Tmy

    I just finished this workout like 5 seconds ago and i swear my arms are about to fall off lisa -_-. I decided to push myself that step further today. I usually do the intermediate work outs but today I went for option 3 and it KILLLLLLLLEEED. Although my time isn’t the quickest to complete all 28 exercised (1 hour and 28 mins.. yes that is correct you read it right the first time) I am still proud of myself for pushing myself out of my boundaries and actually finishing it!!! thanks for the work out

    • Jill Hobbs

       That’s awesome Nicole!!!!

  • Anonymous

    Wow,great workout,I can’t wait to do it tomorrow :)

  • Zmonky

    28 DIFFERENT exercises in a single workout ?

    • ۞ BodyRocker ♥ Beth ۞

      To be honest, I Missing the Old, Simple BR.TV … :(

      I miss ZUZANA !!!!!!!!!!!

      • Lacey

        yeah BR has changed so much… its sad to me. They really seem to have lost the “real” feeling… :( Though I am still appreciative for what they do.

      • Zolasoleil

        Zuzana have a new channel on Youtube! Look for ZuzkaLight

      • Zmonky

         Me too! I know i could pick up some of the exercises and put together a workout myself, and i might do that, but i do miss zuzana and her awesome, short and simple workouts! I’ve been following her also on her youtube page but she posts once a week only, so i decided to go on the older pages on bodyrock and guess what, most of her videos were deleted!

        • ۞ BodyRocker ♥ Beth ۞

          OH NO OH MY LORD OHHH Bloody Hell !!! That’s HORRIBLE !!!!! :(((

          ::::::((((((((((
          Just………… WHY ???!!! Was there anything WRONG ?!?!?!

      • Mmghia

        then go to her facebook

    • Ash

       You can always pick four or so of these exercises and make up a twelve minute workout yourself. :)

      • ۞ BodyRocker ♥ Beth ۞

        I don’t know about you guys but Im having real hard time putting a WO together.. it should be wisely planned ! & it’s not something that just anybody can do for himself. in short, this WO is nothing NEAR to being practical..!

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

    Hi Guys,

    So you folks north of the USA border Happy Canada Day!

    –Chris

    • Anonymous

      thanks chris!  Happy Canada Day! fellow Canadians!  the sun decided to come out and play today here!

      • Gerri Lee Schafer

        woo hoo….sun…and a bit of a burn, darn it, think I’d learn by now

        • Anonymous

          ahhh, the sun was short lived, thunder and rain again, and now the sun is back for a minute! lol

    • Gerri Lee Schafer

      thank you Chris