Aug 13 2012

Fitness is Sexy – Full Workout

Hi BodyRockers,

Can I just say …. I have missed you all so much. I know I am on vacation & I am supposed to just relax but thats not my style at all – I never stop BodyRocking so i’m happy to be connecting with you all on a ”workout level” and hearing the feedback, scores and times etc… so on a personal note, I am really glad to be uploading a video today :) .

Today I have set up a warm up, workout or cool down (whichever you prefer to use these workouts for) .

These 3 warm-up workouts are varied to your level and time available. Make no mistake they will get your inner engines ready to melt that fat away & will get you sweating ready to stretch and smash out your chosen BodyRock workout for the day.

I have added a full body stretch and a lower back stretch in this post too so if you have time you can really have a total BodyRock experience :) .

If you are just starting out with us, why not try this as your main workout and see how you progress easy time you try it :) or if you are still working up to the times shown below, you can find a paper copy of this workout on My Facebook page which you can print off and do at your own time and pace :) .

This isn’t suppose to be easy, it’s designed that by the time you complete this workout your muscles will be warm and your heart will be pumping & endorphins will be rushing through your body. Go all out & give it all you have got, give it 110% !!

**When BodyRockers Smash out a workout they always click the ”like” button – It takes one second but it lets us know you are part of the BodyRock Team.**

Enjoy these everyone

*** PS, Check back for a new 12 Real Time workout being added :) ***

See You in the living room ;)

L xx

Ps, If the sound was on… you would hear me say GO GO GO !!!! & YES YOU CAN !!!

There are Three warm ups / work outs / cool downs  to pick from today  -

The 9 Min – Real Time Warm Up:

(Perfect for Strong Beginners / Intermediates or Advanced / workout or cool down )

9 Min Warm-Up Workout Breakdown:

Set your interval timer to 20 seconds work with 10 seconds rest. Repeat 3 times through :) .

1) Prisoner Jacks

2) Squat & Kick

3) Jump Over

4) Squat Touch Floor Jumps

5) Squat & Side Lift

6) Floor Hops / Mountain Climbers

x 3 rounds !

7 Min LITE Real Time Warm-Up:

(Perfect for Beginners / Cool down / Warm up / Work out )

Set your interval timer to 20 seconds work with 10 seconds rest. Repeat 3 times through :) .

1) Knee Touch x4 + Bum Kick x4

2) Jump Over

3) Heel Kick x4 + Step Back x 4

4) Prisoner Squat Jumps or Jumping Jacks

5) Sissors

x 3 rounds !

12 Min – Real Time Warm Up:

(Perfect for Strong Intermediates / Advanced / Warm up / Work out )

Set your interval timer to 30 seconds work with 10 seconds rest. Repeat 3 times through :) .

1) Jumping Jacks

2) High Knees

3) Shuttle Runs

4) Heel Kicks

5) Squat Touch Floor Jumps

6) Floor Hops

x 3 rounds !

Pre Workout Real Time Stretch :

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

12 Min Real Time Workout:

Set your interval timer to a stop watch and complete 50 of the following exercises at your own pace and modification.

( Beginners start with 10 reps each – you can always do it all again ;) )

1) Burpees

2) High Knees

2) Bag Drop & Burpee Tuck Jump – Using the Pink Sandbag

3) Scissor Lunge

4) Elavated Plank Knee Tucks – Elbow & Cross (Alternate between L&R Legs)

5) Touch Floor Jumping Jacks

6) Overhead Lunge & Kick – Left Leg – Using the Pink Sandbag

7) Tuck Jumps

8) Overhead Lunge & Kick – Right Leg – Using the Pink Sandbag

9) Criss Cross Reach Through Abs (Alternate between L&R Legs)

10) 500 High Knee Skips

My Time: 26 mins :)

Real Time Ab Bonus

Set your interval timer to 10 seconds rest 50 seconds work. You 10 seconds rest will be a plank  .. sorry in advance :)

1o seconds Plank

1) Oblique Hold & Reach Under – Left Side

10 seconds Plank

2) Oblique Hold & Reach Under – Right Side

10 Seconds Plank

3) Plank – Alternating Arm & leg Reach Out.

Post Ab Workout Stretch:

(Stretching will help you getting tight in your lower back, This is one of the most important parts of your workout !! Always make sure you stretch :)  )

– BodyRock Main Facebook Here


comments


Around The Web
  • Niki D

    I am relatively new to BR and I have to say I am totally hooked.  GET IN lol

  • SRolley

    There are free Interval Timer apps for iPhone by Gymboss and Deltaworks.  Not sure what there is out there for other phones, but wouldn’t be surprised if there are similar apps for Android.

  • Katherine_kim87

    Today was my absolutely..FIRST time following a workout on this website and let me tell you it was AMAZING! I really loved it. I had my heart monitor on and I was burning HEAPS of calories so ‘quickly’. I love the way the trainer teaches, she’s lively and encouraging, detailed and patient! Love it love it. Thank you!

  • http://twitter.com/lalalareesa LaReesa Sandretsky

    FIIIINALLY did the rep challenge…42:55 and i could not have gone a second faster! 
    modifications:

    4) elevated plank tucks: i did 20 elevated, 30 with my feet on the ground
    6&8) no weights, just had my hands on my hips
    10) alternated between high knees and butt kicks

    i used the lite warm up as a pre-work out and i’m headed off to heal with some flow…i am completely wiped. wonderful! thank you!

  • Anonymous

    How come you aren’t posting your videos on this website anymore? you’ve put up haley’s ab workout and teshia’s nutrition talk on facebook but not on here?  plus it might be nice to put Lish’s workouts up as well, I realize Lish’s were not professionally shot but I think the nonfacebook users would appreciate seeing them here!

  • theexbrgirl

    I used to love bodyrock. Plenty of workout, moves that make my whole body burn and sweeting like a pig. I know you have to invest time, energy and I really appreciate what you do for people you don’t even know. But, lately, I have to say that bodyrock is not what it used to be and is getting a bit boring.

    Before, there was almost 1 workout everyday or every 2 days and now it’s one decent workout every week…. Ok the yoga thing and the bodyrock light is pretty cool for begginers, but for those who’ve been working out for months with you, it doesn’t really count as a training. You don’t have to make 5 videos for one workout like that post. First, it’s confusing and then, unusefull. I prefered the old way which was a hard bodyrock workout and an tips or variation at the end for begginers. 

    Now I have to admit that I’m turning to other exercising websites. Cause I don’t like bodyrock as I used to.

  • theexbrgirl

    I used to love bodyrock. Plenty of workout, moves that make my whole body burn and sweeting like a pig. I know you have to invest time, energy and I really appreciate what you do for people you don’t even know. But, lately, I have to say that bodyrock is not what it used to be and is getting a bit boring.

    Before, there was almost 1 workout everyday or every 2 days and now it’s one decent workout every week…. Ok the yoga thing and the bodyrock light is pretty cool for begginers, but for those who’ve been working out for months with you, it doesn’t really count as a training. You don’t have to make 5 videos for one workout like that post. First, it’s confusing and then, unusefull. I prefered the old way which was a hard bodyrock workout and an tips or variation at the end for begginers. 

    Now I have to admit that I’m turning to other exercising websites. Cause I don’t like bodyrock as I used to.

  • Laura

    That’s what I’m talimg about! Bring on more of those crazy workouts Lisa ;-) . Sure did miss ya.

  • Jocelyva

    I really like this set up. It gives you lots of options and it sort of motivates you to do a few of the videos instead of just one.

  • Carolyn L

    I did the 9 min. intermediate warm-up. I still consider myself pretty new and targeted 500 reps of the 1000 rep challenge and smashed out 610! I am SO sweaty and SO tired, but I feel GREAT! Thanks Lisa for whipping me back into shape!

    burpees- 20high knees-50bag drop- 20scissor lunges- 50plank knee tucks-35touch floor jacks-25lunge left-30tuck jumps-50lunge right-30crisscross abs- 50skipping high knees-250 

  • Callist8

    We really miss you!!! Loves!!!

  • Anonymous

    Lisa,
    How long do you take vacation for?  I’m lucky if I get a full week!

  • Daisy232

    Wow this was a crazy workout. Im used to insanity. This has made me sweat just as much with less time. I love that especially with the little ones running around. It saves a ton of time.

    I started with the 9min intermediate warm up, stretch
    then the 1000 rep workout.
    burpee- did 20 instead of 50
    high knees-50
    bag drop- 20
    scissor lunges- 50
    plank knee tucks-24
    touch floor jacks-50
    lunge left-33
    tuck jumps-25
    lunge right-23
    crisscross abs- 50
    skipping high knees-354
    this took 19:17
    then finished with abs and stretch
    total of 34min workout

    Did the best I could and feel great. I really want to thank you guys for doing these wonderful workouts. I tell everyone about you guys. You guys are wonderful.

    Thanks
    Marlene from Ontario Canada

  • Krugliakova Karinukas

    OMG I honestly thought I was going to die… Did mine workout in 27 mins.. This is only my workout time.. But if I included rest, it’d be like 1 hour… Oh my.. My body is sweating and burning lol

  • MaryJo

    Wow! I only bodyrock now for 3 weeks, so I decided to take the beginners workout – fit perfect to me! I’ve done the workout just 1 time trough with 10 repitition each as recommended, but this already took for me 8min. So I decided to finish and just do the Ab-Bonus as final know!
    Will try it in 2 weeks again, maybe I get it 2 times trough then :D

  • Nu-nu Nour

    Thank you,, had an amazing time :)

  • Hhhhh

    The exercise Lisa refers to as a lower back stretch in post ab workout stretch is actually an exercise. There is no stretch of the back muscles in it. Just a contraction.

  • Servin1christ

    I’m surprised at how no one noticed the “Older” lady was doing!! I was more motivated and impressed with and I ever have on BR :) NIce JOB!!!  

  • http://www.facebook.com/profile.php?id=715498180 Laura Hunter

    ok i just did my first day of bodybreak! I decided to do the 
     The 9 Min – Real Time Warm Up: but do as many reps as i could and write them down in the 10sec breaks, in stead of trying to keep up with Lisa. :o O man she is good.

    here is my first lot of scores.
    PJ – 20 – 19 – 16
    SK  12 – 13 – 11
    JO – 20 – 20 – 20
    STFJ – 12 – 13 – 10
    S&SL – 10 – 12 – 12
    FH – 12 – 13 – 14

    I am looking forward to doing this one again to see if i can break my reps.

  • rybka

    Hey Lisa this is awesome. I’m so happy to do the real time with other BR:) You are amazing trainer I always feel so energize just from watching you working out:) Keep doing this, big hug!!!

  • Anonymous

    good job to allison & emily!

  • Moongirl

    I just want to tell you that in all my years on this planet, I have never really enjoyed exercising until I found your workouts. You are so energetic, supportive, cute and REAL and I just love you. 

  • Choocha14

    Just did all the workouts (except for the “Extreme..” workout. Feel good. Ready to put on that bathing suit and hit the pool with my son!

  • Katkerbat

    LOVED this. All of it. I did the first video, intermediate warm-up. Laughed so hard when Lisa Marie said “Squat-and-kick are you ready–yeah you are–DOWN!” in one breath. I also love how you’ve got three ladies of different body types completely beasting that workout. Now I’m plotting which workout to do next… like a kid in a candy store… I want to try them all!

    • TinaG.

      I agree! Love that she has different body types showing us that no matter where you are in your journey you can do it!

  • http://www.facebook.com/siana.karaatanasova Siana Karaatanasova

    Hi,everyone,I did the Intermediate warm-up,it’s great.I did the workout in 28:27 min.,using 8 kg. dumbells.

    Ab bonus:

    Oblique Hold & Reach Under – Left Side-29

     Oblique Hold & Reach Under – Right Side-27

    Plank – Alternating Arm & leg Reach Out.-39

    Thank you very much! :)

  • 4296109mb

    I really needed that 35 minute workout!  I didn’t think I could do it, especially 50 tuck jumps, but I surprised myself and feel awesome.  I’ve missed your enthusiasm and energy Lisa, can’t wait till you are fully back from vacation.  Thanks for all of these videos!

    M. 

  • Anonymous

    I did the 12 minute Intermediate/Advanced warm up! I’m cooling off now and getting to an old workout in a little bit. Awesome cardio! Thanks so much fun guests and Lisa!!

  • Anonymous

    I did the 12 minute Intermediate/Advanced warm up! I’m cooling off now and getting to an old workout in a little bit. Awesome cardio! Thanks so much fun guests and Lisa!!

  • MR

    Wow…I usually love BR workouts but Lisa has gone nuts…I felt like the shouting was super abrasive. Please can you tone it down a bit? I know she’s trying to motivate but it seems like a bit much. Good workout however.

  • MR

    Wow…I usually love BR workouts but Lisa has gone nuts…I felt like the shouting was super abrasive. Please can you tone it down a bit? I know she’s trying to motivate but it seems like a bit much. Good workout however.

  • Bianca

    holy shit, that was intense! I really really liked it :)

  • Bianca

    holy shit, that was intense! I really really liked it :)

  • Mrw322

    Is it just me or does it look like Lisa is in fast-forward mode when she’s doing shuttle runs?  That girl can move!

    • Shnookie

      Ahhhh, TOTALLY!!  I can’t keep up with the chick – too much of that fast twitch muscle going on!

  • Mrw322

    Is it just me or does it look like Lisa is in fast-forward mode when she’s doing shuttle runs?  That girl can move!

  • Shnookie

    I LOVE this video – your previewing of the excercises are quite helpful for those that work out with your video!  FINALLY an over 40 woman – WOOHOO!  It’s about time!  And that has got to be your sister, Lisa, she is a body double for you!  Great job, ladies! 

  • Shnookie

    I LOVE this video – your previewing of the excercises are quite helpful for those that work out with your video!  FINALLY an over 40 woman – WOOHOO!  It’s about time!  And that has got to be your sister, Lisa, she is a body double for you!  Great job, ladies! 

  • http://www.facebook.com/profile.php?id=1090268823 Menia Hondroudi

    1) Jumping Jacks:37 39 40
    2) High Knees:90 89 90
    3) Shuttle Runs:24 24 24
    4) Heel Kicks:80 80 85
    5) Squat Touch Floor Jumps:30 30 30
    6) Floor Hops:30 30 30

  • http://www.facebook.com/profile.php?id=1090268823 Menia Hondroudi

    1) Jumping Jacks:37 39 40
    2) High Knees:90 89 90
    3) Shuttle Runs:24 24 24
    4) Heel Kicks:80 80 85
    5) Squat Touch Floor Jumps:30 30 30
    6) Floor Hops:30 30 30

  • Jennifer

    No videos posted… 

  • Bianca Bleathman

    Is there a current discount code for the sandbags?