Sep 14 2012

Twelve Minute Madness

Workout Break Down

Set your interval timer to 50 seconds work with 10 seconds rest.

1.  Jump Squats

2. Lateral Jump

3. 5 High Knees Down Jump Tuck

4.  Push Up Core Rotation Burpee

5. 2 Side Jumps 2 Squat Jumps

6. Comando Up and Down 2 Kick Outs

7. V-abs roll left to right

8. Superman Abs

9. 5 High Knees 5 Switch Lunges

10. 2 Dive Bombers 2 Drunk Chickens

11. Surfer Kick Outs 2 Jump Tucks

12. 2 Pushups 5 Mountain Climbers

Everyone in life goes through tough times losing something they want, someone they need, or something they thought was meant to be.  It is at these times where we face adversity make us stronger and eventually move us toward future opportunities.

You have a choice no matter what you have gone through in the past to start clean with a wide open slate. If you have failed in the past so what? Try again!  You are only who you think you are right now in this moment.

You don’t always have to pretend to be strong, and there is no need to constantly prove that everything is going well. Although it is difficult at times don’t always be concerned with what other people think.

Sean

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

*New Lish’s Facebook page: here

*New Haley’s Facebook page: here

comments


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  • Karla

    Hey guys I barely eat and I’m chubby. What kind of exercise can I do to lose my belly.

  • http://www.facebook.com/profile.php?id=100000831762332 Christina Tee

    Wooped my ass!

  • Shanelle Newell

    You did 432 jump squats ?
    haha good on yah 

  • http://profile.yahoo.com/J4EGG7FWE6OQY3S362A23XHTJQ erich stinness

    Love this workout.  I keep coming back to it.  Very tough, but satisfying.  Love the real time workouts, please keep going with these!

  • XnortherniwndX

    I love this workout! I also love it when you post the whole routine in real time rather than having us follow the workout from a demo then do it on our own. Thanks!!

  • http://www.facebook.com/profile.php?id=100003437203449 Aušrinė Pliuskytė

    Hi, here is my scores:
    1. 432. 413. 84. 45. 106. 7,57. 248. 159. 810. 411. 312. 4

  • http://www.facebook.com/kristie.johnson.589 Kristie Johnson

    My scores…..here goes, this was a hard “jumpy” workout!  Quads are still burning!
    1. squat jump punch  (33)
    2.  lateral jump    (37)
    3.  ninja jump tuck, 5 high knees   (8)
    4.  push up core rotation  + burpee  (4)
    5.  1/2 burpee side + 2 jump squats (6)
    6.  commando with legs in and out (5)
    7.  V ab roll (12)
    8.  Supermans (16)
    9.  5 high knees, 5 switch lunge (5)
    10. 2 dive bombers + 1 drunk chicken  (2)
    11.  1/2 burpee, 2 squat jumps, 2 tucks, surfer turn (3)
    12.  3 walking pushups, 5 mountain climbers (3)

    I did this as my alternative for Week 4 Day 2 of the May challenge.  Love the mash ups, keep  them coming!! 

  • Denzel James

    i really enjoyed waking up putting this on and just going with it because it was in real time! it was refreshing i know it cant be done all the time but it was great 

  • Meg

    Close to 150

  • http://www.facebook.com/profile.php?id=19210283 Allegra MacGregor

    I just found your website and did today’s workout!  I’m super excited to see each day’s workout and see where my body is at after 30 days!!  Thanks for putting together these simple and quick yet effective workouts!

  • http://www.facebook.com/profile.php?id=19210283 Allegra MacGregor

    I just found your website and did today’s workout!  I’m super excited to see each day’s workout and see where my body is at after 30 days!!  Thanks for putting together these simple and quick yet effective workouts!

  • Amanda

    I love the real time!!! GREAT WORKOUT… try to show the modifications for us newbies :)

  • Amanda

    I love the real time!!! GREAT WORKOUT… try to show the modifications for us newbies :)

  • Anonymous

    This one was super cool! A very nice combination of great exercises and really nicely edited for the real time. Sean – you’re awesome. Been really enjoying your writing in the last weeks too – they have given me the little kicks and motivation I’ve really been needing – a thank you is the least I can say :-)

  • Anonymous

    This one was super cool! A very nice combination of great exercises and really nicely edited for the real time. Sean – you’re awesome. Been really enjoying your writing in the last weeks too – they have given me the little kicks and motivation I’ve really been needing – a thank you is the least I can say :-)

  • themagi3773

    Did my first workout- found the site yesterday! So stoked to get results- I have a goal to lose a pant size by October 30! Lets see how I do!! THanks for the inspiration!!

  • themagi3773

    Did my first workout- found the site yesterday! So stoked to get results- I have a goal to lose a pant size by October 30! Lets see how I do!! THanks for the inspiration!!

  • Yamila

    This is a rather special WO for me. I hadn’t worked out for a week cause my mom wasn’t well and had to take care of her. She passed away last wednesday (12/09).
    So… after a few days I said… well, it’s time to bodyrock ON. So, I get in here and I find this post from Sean about loss, moving on, being strong. Call it timing.

    All I can say, as always, is thank you.

    Here go my scores:

    1) jump squats: 32
    2) lateral jumps: 39
    3) 5 hk + ninja tuck jump: 7
    4) 2 PU & core rotation + burpee 4
    5) side 1/2 burpee + 2 jump squats 6
    6) comando pu + 2 kickout 8
    7) v abs & roll 16
    8) superman abs 13
    9) 5 hk + 5 sl : 4
    10) 2 dive bombers + military pu + jack: 2
    11) surfer kick outs + burpee + 2 jump squats + 2 tuck jumps  2.5
    12) 3 walking pu + 5 MC  3

  • Yamila

    This is a rather special WO for me. I hadn’t worked out for a week cause my mom wasn’t well and had to take care of her. She passed away last wednesday (12/09).
    So… after a few days I said… well, it’s time to bodyrock ON. So, I get in here and I find this post from Sean about loss, moving on, being strong. Call it timing.

    All I can say, as always, is thank you.

    Here go my scores:

    1) jump squats: 32
    2) lateral jumps: 39
    3) 5 hk + ninja tuck jump: 7
    4) 2 PU & core rotation + burpee 4
    5) side 1/2 burpee + 2 jump squats 6
    6) comando pu + 2 kickout 8
    7) v abs & roll 16
    8) superman abs 13
    9) 5 hk + 5 sl : 4
    10) 2 dive bombers + military pu + jack: 2
    11) surfer kick outs + burpee + 2 jump squats + 2 tuck jumps  2.5
    12) 3 walking pu + 5 MC  3

  • http://www.facebook.com/discolemonade8 Petra Hangartner Alonso

    Alright OK, here are my scores

    1. 34
    2. 32
    3. ?
    4. 4
    5. ?
    6. ?
    7. 13
    8. 16
    9. 7
    10. 3
    11. 8
    12. 5

    Im 135lbs, so im not sure if im gaining wt because of muscle, but I was 125lbs when I started this. My jeans are tight around my thighs, do not like that at all. Not sure what to do next. Im watching my intake, I don’t think it’s that bad, but may be I need to address that a little closer.

  • Jen

    Since last week the website is flashing nicole ritchie ad bars that cut through the middle. I can’t use bodyrock.tv anymore on my ipad and I can’t get rid of the bar. since i liked the workouts being portable via my ipad i can’t do that anymore. I think this bar also breaks the page on other tablets. Fix it please asap so I can come back!

  • Eryn

    I loved this workout!  Thanks for keeping such great workouts coming and starting my day off right!

  • Courtney

    Really liked the different workouts pulled together!  Good and hard too!!

  • http://www.facebook.com/yolandi.vyver Yolandi Van Der Vyver

    Yikes, looks super tuff! Thanks :)

  • Taramattingly

    that was insanely great. loved it

  • http://www.facebook.com/profile.php?id=741960040 Anne Timothy

    That was rad!  Thanks, just what I needed :)

  • http://www.facebook.com/profile.php?id=741960040 Anne Timothy

    That was rad!  Thanks, just what I needed :)

  • Jill Hobbs

    Thumbs up for a mashup…this looks tough! Can’t wait to try it!

  • Anonymous

    Thank you very much,guys,I did this yesterday,here is my score:
     1.Jump Squats-34
    2. Lateral Jump-23
    3. 5 High Knees Down Jump Tuck-8
    4.  Push Up Core Rotation Burpee-5
    5. 2 Side Jumps 2 Squat Jumps-10
    6. Comando Up and Down 2 Kick Outs-7
    7. V-abs roll left to right-20
    8. Superman Abs-19
    9. 5 High Knees 5 Switch Lunges-5 sets
    10. 2 Dive Bombers 2 Drunk Chickens-2 sets
    11. Surfer Kick Outs 2 Jump Tucks-9
    12. 2 Pushups 5 Mountain Climbers-6

  • Nu-nu Nour

    LOVE this workout,, gotta look for alternatives though,, pregnant here!!

  • Zmonky

    One thing that I love about Lisa is her “come on, don’t stop, keep going!” attitude! she is a beast and she is so motivating, I would enjoy seeing her more often

  • Anonymous

    very good editing job!

    did anyone else see the peeping jane besides Cali? lol

  • Ashleigh Gardiner

    Awesome. Thanks guys, love this so much, even my 55 year old mother has started getting into BodyRock and she’s LOVING it! Keep it up! More no-equipment workouts are good, I like to run up hills and do them at the top :)

  • Erika

    Great, greetings from Argentina :)

  • http://www.facebook.com/mandi.townleyvenable Mandi Townley Venable

    Been on Vacation…good workout to get back in to the swing of things. 

  • http://www.facebook.com/profile.php?id=1267776780 Sheri Neu

    and I love that you did a mashup, brilliant– keep them coming!!

  • http://www.facebook.com/profile.php?id=1267776780 Sheri Neu

    This whole week it just happens that when I finish a workout, I get back on the computer to check in and you’ve *just* posted another workout! lol. I’m glad I do 2 workouts on fridays (I call it my “indulgence insurance” for the upcoming weekend) so I can’t wait to do this one in a few hours! (usually right before lunch and right before dinner.) Thanks you guys!!!