Aug 3 2012

Sexy Friggin Body – Real Time Workout

Posted by Frederick | In All Exercises, All Videos, All Workouts, Burn, Featured Articles, Real Time, Summer Fit Circuit Workout, Today's Workout, Uncategorized

Hi BodyRockers,

Even though I am on vacation as promised I filmed the 12 minute workout that I decided to smash out today. I hope this helps keep you pushing to your maximum & for those of you on vacation too it reminds you that even on holiday you can always squeeze in 12 mins of BodyRocking !

This is a classic BodyRock Workout which I had in my Diary. I hoped for 4 Ninja Tuck’s & was very pleased to get 7 out in 25 seconds ! – Do you have a BodyRock Diary ? How did you do ?

I am basically filming the random workouts I am doing on vacation to show you how it is possible to keep our daily workouts going even while away  … it could be aaaannyytthhiinngg so enjoy :). I also share my trip, food, pictures & diet tips on my facebook page here

A reminder to keep motivating each other, whatever the workout may be, remember it’s there to just help you keep consistent. BodyRocking is not about finding flaws in people, it’s about supporting people and embracing everyone who wants to take part & helping them be the best they can be – remember next time you comment – what you post can change someones whole day & even their progress to date. Words are very powerful & reflect who we are as a person – lead by example.

I liked this as it was really fast and furious and with only 5 seconds rest I felt it pushed me hard!!. This is a bodyweight workout so stay focused and go hard !! With such a short rest you may not have time to write down your scores but give it a go so you can keep track of the progress you have made. Focus on reps, focus on squeezing out as many reps for each exercise as you possibly can in those short intervals.

L xx

There are 4 basic bodyweight exercises in this workout and because I wasn’t using any workout equipment, the only thing that you will need is your Gymboss Interval Timer.

Set your timer just like you can see it in the picture for 24 rounds and 2 intervals of 5 seconds and 25 seconds. The 5 seconds is not really a rest interval, but it is enough to get in position for the next exercise. This pace is insane, but it makes this workout more hardcore and the time will fly :)

Exercise Breakdown:

1. Low Jacks

2. Bicycle

3. Dancing Crab

4. Ninja Jump Tuck

How did you do ?

*** Special for BodyRockers*** Save $20 off on the BodyRock Equalizer!! Use the code “BodyRockEQ20″

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

Friend Your Trainers on Facebook:

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Lisa-Marie Facebook click Here

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Lish’s Facebook page: here



Around The Web
  • Natalie

    This is actually one of Zuz’s old workouts! It went by the name Fitness Is Sexy, but now you’ve obviously deleted it. Why not just call it “beating your personal best”?

    • alana

      I think they should have left her workouts up, personally. I totally agree with you. Also, just a question Freddy! I just got the new nexus7 tablet and wanted to get the BodyRockTv app, bit its not compatible with this setup yet… figure there might be one released soon??? I’m not rushing, nor am I too worried, because I have an iPhone, but I think it would look great on my tablet! ;)

      • KIMBERLAKE93

        They got rid of her workouts????  You’ve GOT to be kidding me!!!?????

        • Anonymous

          They didn’t. I just found a bunch of them using a google search. They are still there!

          • KIMBERLAKE93

            Ok thx Miss_dot, good to know!  Was just shocked at what someone else wrote insinuating they were deleted.  Good to know they weren’t!  :)

  • Cindy

    Great workout! I just did it at the gym.
    1 Low jacks 29-29-29-30-30-29
    2 Bicycle 34-34-34-35-35-35
    3 Dancing crab 23-23-23-23-23-23
    4 Ninja jump tuck 7-6-6-6-6-6
    Old or new workout, this one was perfect for me today.
    Thanks!

  • Alexandria Lee B

    hard and good!

  • Anonymous

    Loved this one!!!

    Low Jacks: 25-22-24-26-24-25
    Bicycle: 33-33-33-34-36-34
    Crab: 18-17-18-20-22-20
    Ninja Jump Tucks: 5-5-4-5-4-6

    + 8 Minutes Rope

    This was friggin hot!!!! ;) A lot of sweat going on after this. and time just flew away, totally concentrated for max reps in short time. 

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

    8/5/2012
    I made up a routine for myself this morning & it was great for a 2nd trimester workout.  I timed myself, but didn’t move quickly…I was more concerned with good form & not overheating.

    15 woodchops per side with 8# fitball
    16 1-arm pushups off fitball, knees on ground, alternating sides
    10 around the world lunges per side ( 1 rep = 1 forward lunge + 1 side lunge + 1 backward lunge)
    15 clean + press + squat with 16# in sandbag
    15 tricep dips off coffee table, both feet on ground
    16 side plank twist, alternating, hold side plank 3 seconds

    I did two rounds for a total of 200 reps in 23:20, & now I’m going for a walk before it gets too much hotter…

    Happy Sunday!

  • Anonymous

    does haley have a facebook? you don’t list it

  • Anonymous

    does haley have a facebook? you don’t list it

  • TimeToTone

    Wonderful workout! I feel great!

  • Irene

    Fantastic, I manage 6 tuck’s on the last round compare to 4, because of you:)

    Big hug and thank you!

  • Obyrne7

    AWESOME!! Didn’t feel that tough, but boy am I sweating and my heart is working!!! Thanks Lisa!! =D  ROCKED IT!

  • Aletinita

    JESUS CHRIST!!!!!!!!!!! oh my god i did it complete!!!almost dieddddd! siempre un poco mas de esfuerzo y se puedeeeee !!!!

  • Mary Lou

    I haven’t done 5/25′s or ninja jump tucks in a while, and it shows, especially on my knees!
    low jacks: 30 30 30 30 31 31
    bicycles: 38 36 35 35 36 40
    dancing crabs: 18 17 16 18 17 17
    ninja jump tucks: 4 5 4 4 4 5
    I landed on my feet about half the time. Have to go back to doing 5 of these a day…

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

    Nice high intensity – just what I needed! :)
    Low jacks – 57-48-50-47-38-43
    Bicycle – 28-30-28-29-30-32
    Dancing Crab – 19-19-21-21-16-20
    Ninja Jump Tuck – 5-5-5-5-5-5 — So happy to have maintained 5 for each round!!

    Thank you guys! :D

  • katey

    that was quite the challenge  but i did it! What a great feeling of accomplishment!

  • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

    I find the short intervals more intense! haha, after the first two rounds I’m like, “i still have another 4??” 

  • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

    Great WO! Super intense and I’m drenched in sweat. my scores: 

    1) 17, 22, 18, 14, 19, 19
    2)27, 23, 18, 21, 16, 21
    3) 16, 16, 14, 13, 13, 13
    4) 5, 5, 4, 7, 4, 4

    Hopefully this will keep me from eating all the junk they always have available at work. It’s so hard to resist! i’ll just visualize how hard i worked on this one today. 

  • http://www.facebook.com/ryan.hosiassohn Ryan Hosiassohn

    Great , Excersize :). Still have problems doing the Ninja Jump :(

  • Lottie_barber

    Is it just 10% off the sandbag or can we also use it for the aquabags they sell? really want one of these?

    great workout BTW x

  • Krugliakova Karinukas

    I did a regular workout… With 50 work and 10 seconds rest. My results:
    1) 61, 56, 63;
    2) 49, 47, 47;
    3)33, 34, 33;
    4)12, 11, 11.

  • Bhuvendieck

    Great thank you swating like something

  • KJ

    Loved this one. Easy to follow, no weights needed… did it on my lunch break which is SUPER convenient! Now to rinse off the sweat :)

  • KIMBERLAKE93

    Hahahahah!  Yes I know JoRocka!!  Thx! I still follow her as well!  Enjoy!  :)

  • KIMBERLAKE93

    Yes thanks Vikkevten!!!  Was just shocked at what someone else wrote insinuating they were deleted.  Good to know they weren’t!  :)

  • KIMBERLAKE93

    Yes I still follow her workouts!  Thanks LaReesa!  Was just shocked at what someone else wrote insinuating they were deleted.  Good to know they weren’t!  :)

  • KIMBERLAKE93

    Anna,
    I follow 5 workout sites total and work 6-7 days a week.  I barely have time to sleep.  I was swamped for time that day I guess and couldn’t muster up the energy to look up if BR deleted Zuzka’s workouts or not, MY apologies.  I read something someone else posted and I was just shocked at what I read, insinuating they were deleted.  Good to know they weren’t!  :)

  • Rachael

    Wow, I truly do love this particular workout. I am still trying to get up to the level where I can do it all in 1 swing. Though breaking it up into 3 parts with a slightly longer break, for water, still leaves me sweating at the end! EXCELLENT job guys!

  • Katelynpar

    LOVE LOVE Loved this workout!! And LOVE the real time workouts!!! Thank you Lisa for all you do!! :)

  • Alysia

    Thank you for an awesome workout!  It looks easier than it really is.  Thank you for all you guys do because a busy working mom of 5 children, who is also in graduate school, has a hard time making it to the gym.  Doing it this way helps me to knock it out before work or working on homework.  

  • Ania M

    yes…did this w/o, really love the real time. Though didn’t have time to write down scores…also only did squats not ninja tuck jumps as still getting back into BR.
    Love this though, don’t know how Lisa talks and w/o….she is fantastic!
    roll on tomorrow!

  • nursekt

    I’m very new here and generally work out in the gym but wanted to try something different. Are all the workouts generally 12 minutes and you only do one 12 minute work out per day? And that gets you in good shape? Thanks!

  • Seecilia

    I hate anything that has to do with jumping! lol But I HAVE TO do it!!!!