Oct 17 2012

Day 3: Nothing But Sweat Workout

Posted by Frederick | In All Exercises, All Videos, All Workouts, Burn, Butt & Thigh workouts, Featured Articles, Today's Workout

Hi Bodyrockers,

Today we are on Day 3 of the week long challenge.

Today we have a beta version up of some new graphics. We are just testing them out and they are not finalized – but we are looking for a way to help you guys follow the routines. With this new display you can clearly see the interval clock,

the current exercise, as well as what is coming up next. Let us know your thoughts on it – we need your input to keep making things better.

That said we hope that you are smashing through our first challenge, and that you are making the commitment to yourself to put in your 12 minutes with us each day. Stick with it!

Tomorrow our new guest trainer Mila is making her debut all the way from Finland. Please stop by and help welcome her by BodyRocking with us.

Enjoy day 3!!!

Best,

Freddy

Diet Challenge:

Following our BodyRock clean eating approach is a delicious and healthy way to support your training. There is so much food you can enjoy – today we had this lean pork cutlet and sweet potato for lunch. If you have never tried adding just a little bit of a coconut topping to your sweet potatoes give it a try – it’s absolutely delicious.

.

BodyRock Video:

- Now Set Your Interval Timer & GO !!!!!

BodyRock Workout Breakdown:

Set your interval timer to 12 minutes. 50 Seconds Work / 10 Second Rest minute rest in between rounds.

1. 2x Switch Lunge & 2 X Squat Jumps

2. 4 Walking Plank & 4 Crab Toe Touch – L & R

3. 2 Left Leg Hops & 2 Right Leg Hops + 4 Scissor Jacks – Using the Skipping Rope

4. 2 x Knee, 2x Oblique L&R & One V Lift Ab – Using the BodyRock Equalizer or Dip Station

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Butt & Inner & Outer Thigh Bonus Video:

Butt & Inner & Outer Thigh Bonus Breakdown:

Set your interval timer to 3 minutes. 50 Seconds Work / 10 Second Rest minute rest in between rounds.

1. Step Lunge & Twist – Left Leg – Using the pink Sandbag or the Ugi ball

2. 3 x Pulse Squats & Side Step – Using the pink Sandbag or the Ugi ball

3. Step Lunge & Twist – Right Leg – Using the pink Sandbag or the Ugi ball

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Facebook:

Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Note: There are paper copies of all the workouts available on Lisa-Marie’s Facebook Page Here that you can print off to take with you.

Sean’s Facebook page click here

Freddy’s Facebook page: click here

Lish’s Facebook page: here

Haley’s Facebook page: here

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BodyRock App – Find a Workout Buddy:


You can download the app for the iphone here: http://bit.ly/BodyRockApp and the android version is here: http://bit.ly/AndroidBR



Around The Web
  • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

    Ah! I got my butt workout. Thanks guys! 

  • Anonymous

    I like the timer and the list of exercises right on the screen, good idea! Could do without the advertising on there, lol
    I am anxious to see Mila!
    hi sean, I saw you too!

    Food looks good too, yum I love pork!

  • Ash

    Goodness this looks like fun…cannot wait to try it. Way to go guys!

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

    The new format is great!

  • Tara Fox

    Hi guys !! love what use are doing with the site, can’t wait to see more.  The only suggestion I have is get rid of the smaller break down of exercises on the right and make the timer bigger.  I think its enough having the exercise break down pop up at the bottom of the video as Lisa-marie goes throught them.  No need to have them twice :)  

  • Naliak22

    ooooo I like this one! some of my fav exercises are in it!! yea yea can’t wait to do this!

  • Anonymous

    Thank you again,Lisa,here is my score :
    1.2x Switch Lunge & 2 X Squat Jumps 7 8 7
    2. 4 Walking Plank & 4 Crab Toe Touch – L & R 3 4 4
    3. 2 Left Leg Hops & 2 Right Leg Hops + 4 Scissor Jacks –8 8 8
    4. 2 x Knee, 2x Oblique L&R & One V Lift Ab 5 5 6
    Ab bonus:
    Step lunge & twist left-11
    3 x pulse squats & side step-13
    Step lunge right-11

  • http://www.facebook.com/Latifah.Nadiyah Nadiyah Abdul

    love love love the new format!

  • Anonymous

    x2 switch lunge, x2 squat jump-12/12/15
    4 walking plank, 4crab toe touch-4 and a half/5/4
    2 left leg hop, 2right, 2jack knives- 20/22/15
    2 knee in , 2 oblique, 2 v ab- 3/4/3 and a half
    step lunge and twist, 9kilo- 18
    step lunge and twist 9kg-18
    4x pulse squat and side step 19kilo- 12

  • Zolasoleil

    I don’t think you should add advertising directly in the video, it’s way to much

  • Anonymous

    Love the new format. No scores for me too busy concentrating LOL. But I did well.

  • http://www.facebook.com/dygestor Valerie Rudnik

    I feel deeeeeeeeeeeeeeeeeeeeead. Thank you for the workout!! It was amazing))) And that feeling after the shower…)))