Nov 19 2012

Girl On Top Workout & The Troll Test.

Workout Break Down

Set your interval timer to 50 seconds work 10 seconds break.  You will go through these exercises 2 times.

1. Around the world with squat using the Pink Sandbag

2. Skipping

3. Switch Lunges Wood Chop using the Ugi Ball

4. Skipping

5. Squat and Press Pink Sandbag

6. Squat and Press Pink Sandbag

7. Skipping

8. Three Point Abs using the Dip Station

9. Three Point Abs using the Dip Station

Workout Break Down

Set your interval timer to 50 seconds work 10 seconds break.  You will go through these exercises 3 times.

1. Half Burpee Left Right Middle

2. Reverse Pull Up Using The Dip Station

3. Burpee Jump Tuck

4. Knee Up Abs Using The Dip Station


The troll test. You are a troll if you could say any of the following to someone:

Too skinny or too fat. Too muscular or not muscular enough. Have no boobs, too much boobs, fake boobs you need to get boobs. Flat ass, fat ass, no ass, huge ass. To much make up, bad dye job, liked you better as a blonde. Natural on the outside fake on the inside. Fake on the outside authentic on the inside. You look like a slut. I’ve never met you and I’m not qualified to make this diagnosis but you are obviously anorexic. You would be hot if you just lost that last 5 pounds. Smoking body ugly face. Beautiful face for a fatty. Skeleton. Whale. Porn star. You look gross. You are ugly. Nobody wants you.

For this test typing it is the same as saying it out loud.

No matter what you look like or how kind your heart is, unfortunately there will always be people that will tell you that you are not good enough. These “people” are the trolls. They act out of frustration, resentment, jealously or just to be cruel because they can. They are comfortable hurting you even when their name and picture is on public view for all to see. There is only one thing you need to remember about trolls – they are full of shit.

You will never please the trolls and never expect them to please you. In the face of love, decency and respect trolls quail and often disappear. You can always kill trolls with kindness. If that doesn’t work there is always the ban and delete button :)

Be proud of who you are no matter what shape or size you come in. The kind lights always shine brightest. Catch yourself before judging others because the world already has enough trolls and we want you on tour team.

Enjoy your workout and remember that self love and acceptance is the best troll repellant out there.

Freddy

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comments


Around The Web
  • Anonymous

    Around the world( 11kilo dumbell)-16/17
    skip-138/136
    switch lunge and wood chop ( 11kilo dumbell)- 13/12

    skip- 138/146
    squat and press( 23kilo sandbag)-19/20
    skip- 142/134
    three point abs (dipstation)-10/12
    skip-136/132

  • Anonymous

    Girl on top

    1. 11,10

    skipping

    2. 25,26

    skipping

    3. 8,8

    skipping

    4. 20,18

    Modified the lunges for diagonal touchdowns due to knee injury.

    Less Clothes More Sweat

    1. 20,16,16

    2. 18,15,14

    3. 34,33,33

    4. 20,17,17

    Modified burpee jump tucks to squat jumps due to knees again.

    Great workout! I am sweating like a pig!!

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

    Great post, Freddy. :) x

  • Kristinka

    I usually don’t participate in online discussions (b/c “Arguing on the internet is like running at the special olympics. Even if you win, you’re still retarded.”), but this time I can’t help it…

    According to your definition I’d classify as a troll, I just see it as honesty (an am proud of it)… I think it is necessary to have someone who is honest enough to tell you his/her opinion, saying “you look great” when obviously the person is wearing too much makeup/clothes that don’t fit/etc. is simply hypocritical!

    When did criticism become hate and anyone whose opinion varies from yours is a hater?

    Sure, it’s always a matter of putting it, but if you manage to do it without offending the person and without being mean (no one really wants to be mean to their friends and that is NOT the point), what’s the big deal?

    I see where you’re aiming with your post (Lisa’s weight loss addressed way too often) and the fun thing is that even before I read the “heart-breaking post”, I watched the videos and thought “my dog, Lisa looked so much natural/better/”shinier/fuller of life” before” (so yes, I think the videos fit perfectly to your post)… and there was no hatred in my thoughts, it was simply an opinion in my head. If Lisa were a friend of mine, I’d most certainly tell her what I think (but I don’t know her, so I’m just keeping it for myself) and would expect her to be honest with me as well…

    Being always positive is a nice thing, but failure to provide/accept constructive criticism is just pure sad.

    Howg

    Kind regards,

    K.

  • http://www.facebook.com/sczyzfowler Sophia Czyz Fowler

    Read and practive Byron Katie’s THE WORK

  • Linnea

    It’s prolly because I didn’t use a skipping rope, but I didn’t find the first workout too hard. I wasn’t really dripping with sweat until the very end, so could you perhaps have more high intensity workouts? Lately it feels like you’ve been going more on lower pace exercises (like regular squat & presses e.g.) Well I’ll just take it as a sign to add more weight to my sandbag I guess. See you tomorrow :)

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

      Yeah, the skipping rope does make a difference. I rested a bit more on the second round on the skipping intervals and the rest of the exercises were easier. You could also substitute the skipping rope with high knees, doing any exercise after those is always a bit more challenging. Another option is doing one more round?

  • Anonymous

    I remember this workout. Gonna do it this afternoon.

    I almost forgot how gorgeous Lisa was then until recently when the older videos were being posted. I think we all suffer from some form of body dysmorphic disorder. She still looks good now although professionally speaking some of the work she has had done was not done well. As a physician, if she wishes to continue aesthetic altering, I would recommend that Lisa does not have any more work done with the cosmetic doctor that has been giving her botox and lip injections. He is not very good. Her eyebrows have been relaxed into a position that makes her look angry at least in the videos that are being posted. And her lips have been injected with too much filler. Those procedures are not permanant and will wear off. She appears to be a wonderful person with great enthusiasm and energy. If she wishes to make changes to herself, it is her right, but I would recommend going to ad different aesthetic doctor. I do not want to “troll,” but I wanted to give some helpful advice. Just as the men and women of body rock have been giving advice for us.

  • Jenn Lo

    more real time workouts please!!

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

    Ok, here are the scores

    1) 12, 12
    2) 58
    3)20, 19
    4)72, 50
    5)8, 10
    6)9
    7)77, 32
    8)12, 22
    9)17

    i had to skip the doubles on the second round because i was running out of time but i run on the treadmill for 10 min.

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

    Going to do this workout now before going to work.

    I have to admit that I can be a troll and I think it would be hypocritical of people saying that they are not. I would never say those things to a person because I know it hurts and I’ve been there before (it’s not nice), but I certainly think them sometimes. I try not to judge because I don’t know what the other person is going through, and I’m not free of faults myself. However, our brains always seem to go there once in a while and I think everyone judges in their mind. No one is free of that, but what makes a difference is whether you give in to those judgements and use them to hurt others. I remember one of my professors once said “Everyone has prejudices, but what is important is that you recognize them and don’t give in to them”.

  • http://www.paleoowl.com/ Nina_CZ

    I believe one is more like an abuser than a troll. Verbal abuse sucks. What matters is if you are a good person, not what size of pants you wear or how crooked your teeth are (mine are, haha). And people who hate on others out loud are usually just unhappy with themselves. Gonna rock some jumprope now :) Have a great day!

  • Leslie-Anne

    Are we aiming to do both workouts for the day? I am up early and feeling good!

    I am a troll to myself sadly… I’m not sure which is worse?

  • Anonymous

    Lisa your body here looks really nice, you face too!

  • Anonymous

    Girl on top!! Woot Woot!!! By the way Freddy I want your girl’s body :) ~ I’d stand to throw you in the mix too… haha!!