Sep 17 2012

Twelve Minute Magic & Play Hard Abs

Workout Break Down

Set your interval timer to 16 minutes. 30 Seconds Work / 10 Second Rest minute rest in between rounds.

1. Push-Ups

2. 5 High Knees , Half Burpee

3. Jax

4. Bike Abs

5. Star Pushup

6. High Knees

7. Lunge Right

8. Lunge Left

9. Tuck Jump

10. Squat & Floor Touch

11. Jumpe Lunge

12. Exploding Push-Ups

Workout Break Down

1. 25 Jack Knifes

2. 3 Forward Lunges On Each Side With Twist

3. 25 BodyRock V-Rock with using the pink Sandbag

4. 3 Foreward Lunges On Each Side With Twist

5. 25 Side to Sides

6. 3 Foreward Lunges On Each Side With Twist

7. 25 Mountain Climbs Knee To Opposite Elbow

8. 3 Foreward Lunges On Each Side With Twist

If you want to feel like your on top of the world again try this! Live by choice, not by chance, to make changes, not excuses, to be motivated, not manipultaed, to be useful, not used. Choose self esteem, not pity. Choose to listen to your inner voice, not the random opinion of other . Sometimes we get lost of who we are are because of other people in our lives. It can happen so fast sometimes you don’t even know where the slide all began.  You compromise yourself and do things that are not genuine or a reflection of the real you.You’ll be confused because you won’t know whom to please, or how and will hurt your self esteem.  Be who you are! Have the courage to accept yourself as you really are, not as as someone else thinks you should be.   Do not take action or pretend to be someone else for the sake of gaining acceptance.

Sean

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Freddy’s Facebook page: click here

*New Lish’s Facebook page: here

*New Haley’s Facebook page: here

comments


Around The Web
  • Xarawhite

    I like Haley, she’s really fresh.

    But I would like to hear her talking more.
    Words can be very motivational.

  • Rachelp

    This was my first big workout out after having a baby…It kicked my butt…Im going to to it every day until I kick its butt. Love it!

  • Avie

    Where is Lisa Marie?

  • Bruji

    Did the whole circuit + abs. Scores:
    1–> 14 /10 (modified)
    2–>4/5
    3–>33/34
    4–>21/21
    5–>1/2 (modified)
    6–>80/78
    7–>10/10
    8–>10/10
    9–>15/12
    10–>16/16
    11–>16/12
    12–>9/8 (modified)

  • Rupertbb

    Sean your words inspire me and just really speak to me thank you :-)

  • KIMBERLAKE93

    Yes I agree Jenny!!  

    And I figured it was 16 MIN but didn’t understand why the title of the whole work out is “TWELVE MIN MAGIC”.
    This site has been more confusing than ever….  :/

  • KIMBERLAKE93

    How is this 12 minutes when it says do 30/10 for 16???

  • Anonymous

    nice workout
    16/14
    7/6
    37/30
    9/9
    2/2
    80/80
    13/14
    14/15
    20/19
    17/18
    25/20
    14/16
    and i did the ab bonus too.
    love it
    BUT WHERE IS LISA??????????????????

  • Steph

    1. 16/17           7. 13/14
    2. 7/6               8. 14/15
    3. 37/30           9. 20/19
    4. 9/9             10. 17/18
    5. 2/2             11. 25/20
    6. 80/80          12. 24/16
    nice workout and the ab bonus is a great finish!
    BUT WHERE IS LISA?????

  • BodyRockerMelody

    I love that people are posting scores again !!! Woot Woot!!
    20-12
    7-7
    36-34
    18-16
    12-11
    86-87
    11-11
    12-11
    30-25
    20-21
    22-20
    20-25(did tricep dips instead of exploding PU)
    did the abs bonus also    could keep going but I think Im done

  • stef26

    Just finished the workout….twice! This was my best round.
    Pushups 34
    High knees/1/2 burpees 6
    Jax 39
    Bike abs 16
    Star pushups 2
    High knees 30
    Lunges 17
    Lunges 17
    Tuck jump 27
    Squat and floor touch 22
    Switch lunges 16
    Exploding pushups (mine were tricep pushups) 14
    Great workout, ended up a hot and sweaty mess, THANK YOU:-)

  • Laure

    12 Exercise Magic:

    1. 25/ 8reg, 6 mod
    2. 7/7
    3. 39/38
    4. 16/16 
    5. 3.2/ 2.2
    6. ???/ 88
    7. 12/14
    8. 13/13
    9. did a plank instead (knee issues)
    10. 25/25
    11. 24/21
    12. dips instead 16/20

    Overall not a bad workout

  • Anonymous

     Isn the main thing about lunges that your knee shouldnt go over your leg toes?

  • http://profiles.google.com/lhartrich Laura Sliger-Hartrich

    Hi, I’m new to Body Rock, can someone tell me how many times to repeat the circuit?  I’m guessing two times?  Thanks.

    • Steph

      yes you guessed right!!

  • Beckyjoy

    Love these mashups! Keep ‘em coming!

  • Anonymous

    I’ve just done it,thank you LIsa-Marie,Sean and Haley,here is my score:
    1. Push-Ups-38
    2. 5 High Knees , Half Burpee6
    3. Jax-34
    4. Bike Abs-32
    5. Star Pushup-2
    6. High Knees-60
    7. Lunge Right-11
    8. Lunge Left-11
    9. Tuck Jump-23
    10. Squat & Floor Touch-28
    11. Jumpe Lunge-24
    12. Exploding Push-Ups-16
    Haley’s Ab workout:-09:15 min.

  • Anonymous

    It is funny the workout is named “Twelve Minute Magic” when it is actually sixteen minutes :)

  • Gerri Lee Schafer

    ab routine looks good …nice job

    • Anonymous

      I agree, Haley knows how to do her abs!

  • Gerri Lee Schafer

    lookin’ a bit gassed there Sean…..and a bit too much coffee there LM  :) )))
     

    • Anonymous

      what happened to FIIIIRST! lol

      I like that Sean is gassed, he’s on the last round, shows it was hard! LM is so fast, she’s practically a blur! funny