Jul 20 2012

What Makes You Beautiful Workout

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

Hi BodyRockers,

Remember that everyone has their own max effort level. Pay attention to yours and be true to your body. Even starting with just a few reps is an important start and something you should feel proud of. Reach beyond your comfort zone – it will give you a rush of strength and energy that BodyRockers feel all over the world!  I try and make the workouts as tough as possible because we are only working for 12 minutes.  This is HIIT Training which means (High Intensity Interval Training).  If you are not pushing yourself to your limits you are not going to see the results you desire.  Push hard, find breathlessness and learn to become comfortble in that state of being breathless and uncomforatble.  We are human and our first instinct is to resist or quit when things get hard.  One reason why we have started to do the Real Time Sweat (RTS) workouts is because we want you working out with us the entire 12 minutes. Enjoy your training and post those scores!!!!

Best,

Sean


Workout Breakdown

1) Surfer kick out 2 jump squats 2 tuck jumps

2) 5 Mountain Climbers 5 Star Jumps

3) 2 Forward Lunges 2 squat and press 2 upright rows using the Sandbag

4) 2 pushups come up to a burpee 1 tuck jump

The guys at Ultimate Sandbag are giving us 10% off the Sandbag The discount code is “body rock”

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Around The Web
  • ZoeRocker

    It looks like you guys are working out at the hotel where Freddy and Zuzana stayed during their “Burpees Everywhere” tour of Kingston. Am I right? Is that where you guys have been doing all the workouts? Are you renovating the Bodyrock house or something? Just interested… Looks like a killer workout Sean. I am still unable to do the crazy moves due to knee surgery 8 1/2 weeks ago. Its killing me but I am doing the best I can with the moves I can do:) Keep delivering the awesome workouts!! It keeps me inspired!

  • Tiffany99911

    That was an amazing workout! It was my first official BodyRock workout and I must say: I actually wanted to throw up near the end. :)

  • Anonymous

    Great workout today Sean! Thanks! I like the jumping, plus I modified a sandbag out of a bike courier pack filled with firewood; worked well! Really fun :)

  • Rene

    Hi guys, I am a big BodyRocker.. I am a personal trainer at a Corporate Gym in Johannesburg, South Africa and I use your routines wih my clients daily ….They love it :-)… they have grown to hate my pink sandbags and neon green Gymboss

  • Nessie

    Just finished. That was probably one of the hardest workouts I’ve done. Still sweating and breathing like crazy. I use my two hour break between classes to get in some cardio at the gym and I still don’t sweat as badly as these 12 minutes and my heart does not pound this hard. Wow. Well, I’m proud of myself! Can’t wait for tomorrow morning to put myself through another one!

  • grozilds nemirnik

    Funnily – my first round was my toughest.

    The whole thing was just grrreat!

    Thanks, Sean!

  • jennifer

    Great workout. That was brutal for the legs. Love it, thank you for leading RTS, Sean. Fun and challenging!

  • Shannonbrown69

    BRUTAL!!!
     

  • Guest

    Wooo! Back to Bodyrock after 6 weeks of travelling and slackery. I’m so glad to be back with you all, enjoying the health and happiness that is Bodyrock.

  • zusie

     well said

  • melbell

    aagh.  so sweaty.  Thank you for the real time Sean!!! Working out with you guys makes me so much more motivated!  

  • http://www.facebook.com/profile.php?id=1345668575 Michelle Vargo

    1. 4, 3, 4
    2. 3 1/2, 3, 2 1/2
    3. 4, 3, 4
    4. 2, 2, 2

  • Anonymous

    Sean’s going to crack the floor! :D

  • mel

    Loved today’s workout. Hard but good. I also wanted to mention I love the new real time workouts, it really helps me to push through. 

  • Anonymous

    sheesh, what a hamstring killer!!!  
    1) Surfer kick out 2 jump squats 2 tuck jumps – 7-7-72) 5 Mountain Climbers 5 Star Jumps – 5-4.5-53) 2 Forward Lunges 2 squat and press 2 upright rows using the Sandbag – 3-4-44) 2 pushups come up to a burpee 1 tuck jump – 5-5-6

  • Crycrysty

    I asked my doc. She said as long as it doesn’t hurt it’s ok but I know how you feel, it’s waaaaay too annoying . Someone told me to take glucosamine. I did. The popping sound is less now but I also took it easy on the workouts, I also forget to take it . I remember like 4 days a week and it’s a 500 mg capsule. You are supposed to take 1500 mg a day ( not all at once) that equals 3 capsules until you feel better you only take 1 a day. I buy it from GNC , MSM/Glucosamine and it’s like $25 for 90 capsules. There are others more expensive and give you faster relief but it’s only temporary while glucosamine takes more time but it’s better. IM NOT A DOCTOR I just googled it. Give it a try , and even if my advice doesn’t sound good to you just let me say that I understand you, I know I felt understood when I read your comment… :-) good luck!!!

  • Farrahmurray

    THIGH KILLER! Those surfer kickouts with jumps and tuckjumps were killer. Loved this. Thanks Sean.
    1. 7-6-6
    2. 4-4-4
    3. 3-3-3
    4. 9-9-11

  • Farrahmurray

    THIGH KILLER! Those surfer kickouts with jumps and tuckjumps were killer. Loved this. Thanks Sean.
    1. 7-6-6
    2. 4-4-4
    3. 3-3-3
    4. 9-9-11

  • http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

    This was so hard! But also great! My numbers are low but I worked my butt off. Thank you Sean.

    1) 5-4-4
    2)3.5-3-4
    3) 3-3-3
    4) 5-4-5

  • bodyrocker07

    agree

  • kamborski

    I just started body rocking and I LOVE IT. I have always been an athlete and now a coach so it is nice to get such great work out ideas from you guys that are different and fun and kick your butt into shape all at teh same time. I am looking forward to my many more workouts with you. Thanks so much for all your time and work you put into posting this site! LOVE IT. Also really enjoy the i-phone app (one suggestion on the app would be to have the workout breakdown on their as well so that if I have done the workout before I don’t have to rewatch the video once it is on my favorites.) All in all I love this site. Thanks so much.

  • http://www.facebook.com/thedailyshow/posts/256846041092911?notif_t=share_comment Chris__L

     Hi Old School,

    I think what is going on here is a kind of schizophrenia.  Facebook is where you will find what was once here.  Recipes and the dialog between the Bodyrock HQ and the Bodyrockers.  They might as well close down these pages and keep the social media sites they have created.

    –Chris 

  • http://twitter.com/sezmayersoz Sarah Mayers

    3 rounds 50 / 10 secs
    Thank you Sean. A toughy! My body’s desire to stop and go back to bed doing this at 5:15 in the morning was strong  I can tell you! But I did it. Hopefully I will get to work on time today(!) after dropping off the kids. Been doing my workouts at 6:00am and I keep being late to work  TIme is precious for a working mum!
    1) Surfer kick out 2 jump squats 2 tuck jumps [4,4,4]
    2) 5 Mountain Climbers 5 Star Jumps [4,4,5]
    3) 2 Forward Lunges 2 squat and press 2 upright rows using the Sandbag [2,2,3]
    4) 2 pushups come up to a burpee 1 tuck jump [5,7,6]

  • http://www.facebook.com/profile.php?id=502775160 Drew Martin Lee

    I was JUST thinking today how it’s a shame that the workouts have all become the exact same format. I think the major reason I got such great results with (you know who) was because my body was never able to see what was coming next. The workout breakdowns used to be so unique almost every single time. Combining those varying intervals and rep challenges with a real time video structure would be awesome…

  • Jilly

    Yihaa! When you look over your shoulder, you can see me! Almost at your speed. Keep up the good work and enjoy your coffee! Grts from the Netherlands xx 

  • Candyredponygirl

    That workout was awesome!!

  • Candyredponygirl

    That workout was awesome!!

  • Monica

    This is one of my all time favorite workouts and I appreciate it along with all the rest that you do regardless of the complainers.  Everyone needs to do what they need to do to achieve their own personal best using their own personal drive. That is my opinion. Thank you !!!!