2012-04-29
 12:48:00

Week 4 Day 5

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Set your interval timer to 50/10 and complete as many as the following exercises in the time as you can. We will be using our interval timers in every single workout of this 30 day challenge and it is basically the only must have item for BodyRocking. Our timers let us know when to switch exercises and the “beeps” keep us all pushing harder then a regular clock ever could. Ask any seasoned BodyRocker and they will tell you that working out with our timers takes it to a whole different level.

Squat Jump

Push Ups

Burpees

High Knees

Switch Lunges

Tuck Jumps

Straight Abs

 

2012-04-29
 12:46:00

Week 4 Day 4

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Workout Breakdown:

1 Push-up + Burpee + Tuck Jump

*High Knees Skip

Switch Lunge (Modification using the Pink Sandbag)

*High Knees Skip

Press up with Spider Knee (Modification with the Dip Station or Equalizer & Stability Ball for feet)

*High Knees Skip

High Knees x 10 + Mountain Climbers x 10

*High Knees Skip

Side Burpee & Oblique Abs

*High Knees Skip

Push-up + Side Plank Twist + Oblique Drop (Using the Indian Clubs for extra Resistance)

*High Knees Skip

V Abs Left (Using the Indian Clubs for extra Resistance)

*High Knees Skip

V Abs Right (Using the Indian Clubs for extra Resistance)

*High Knees Skip

Hug Knees + Star Jack (Modification using the Pink Sandbag)

*High Knees Skip

Single Toe Touch Abs (Modification using the Pink Sandbag)

*High Knees Skip

Squat Jump (Modification using the Pink Sandbag)

*High Knees Skip

1/2 Burpee + 1 Push-up

*High Knees Skip

This is the last workout of the challenge so make it count !!! Make it tough !!! – Show yourself what you got !!!

 

2012-04-29
 12:44:00

Week 4 Day 3

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Set your interval timer to 12 rounds of 10/50 and complete the following 6 exercises 2 times through. ( 3 times if you want to really push hard ;) )

Lisa-Marie’s 3 Exercises:

1. Push-up & Front Raise using the Pink Sandbag

2. Bag Drag using the Pink Sandbag

3. Commando Push Up, Roll & Mountain Climbers

Seans 3 Exercises:

1. Shoulder Lift & Squat & One Leg Lift using the Pink Sandbag

2. Round the world using the Pink Sandbag

3. Squat & Press using the Pink Sandbag

 

2012-04-29
 12:41:00

Week 4 Day 2

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Set your interval timer to 12 rounds of 10/50 and complete the following 4 exercises 3 times through. ( 4 times if you feel brave enough ;) )

1. Push-up + Clean & Press & Squat & Press – using the Pink Sandbag
2. Plyo-metric Jump & Press Up
3. Plank & Floor touch & Knee Tuck – Alternate Sides Using the Yellow Equalizeror Dip Station & Stability Ball
4. Reverse Pull Up’s Using the Yellow Equalizer or Dip Station

 

2012-04-29
 12:39:00

Week 4 Day 1

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Set your interval timer to 12 rounds of 10/50 and complete the following 4 exercises 3 times through. ( 4 times if you feel brave enough ;) )

1 Leg Push-Ups and Jump Over – using the Pink Sandbag

Side Straddle Run’s & Burpee’s using the Yellow Equalizer

Squat and Woodchop – Alternate Sides Using the Yellow Equalizer

Plank Jumps using the pink Ugi ball

 

2012-04-28
 12:35:00

Week 3 Day 5 800 Rep

 
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Set your interval timer to a stopwatch and let’s kick friday into touch with this fast and furious rep challenge ready for the weekend. You will perform the following workout twice through.

25 Push Ups using the Bodyrock Pink Equalizer or Dip Station & Stability Ball

100 High Knee Skips

25 Knee Tucks using the Bodyrock Pink Equalizer or Dip Station

100 High Knee Skips

25 Squats using the Pink Sandbag

100 High Knee Skips

25 Triceps using the Bodyrock Pink Equalizer or Dip Station

2012-04-28
 12:32:00

Week 3 Day 4

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Workout Breakdown :

Set you interval timer to 12 rounds of 10/50 and complete the following 4 exercises 3 times through.

Jump Over – Go Under using the Bodyrock Pink Equalizer

1 x Over + 1 x Under Elevated Push-Ups, alternate legs after each 5  reps each side – using the Bodyrock Pink Equalizer

Side Plank Leg Lifts Left Side using the Bodyrock Pink Equalizer

Side Plank Leg Lifts Right Side using the Bodyrock Pink Equalizer

Repeat 3 time through :) & don;t forget to write down your scores and feel proof of the accomplishments you are seeing and achieving everyday !

 

2012-04-28
 12:29:00

Week 3 Day 3

Hi BodyRockers!!!

As many of you guys know we had a bit of a technical issue with the site over the last 24 hours. We had to do some unschedule maintenance which ended up taking longer than expected and we were not able to update today :( What we have decided to do is just jump back a week and do last weeks workouts again so that we don’t technically miss a day of BodyRocking :) To get to the workout just click here.

We will be back on schedule tomorrow with Lisa’s killer Cardio, Strength and Power Workout and of course we have the 800 Rep Challenge and Sean’s Back & Biceps Workout to end the week on Friday :)

Lot’s of love & sweat on the way!

Keep Rocking!

Freddy, Sean & Lisa-Marie

b

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Lisa-Marie’s  Scores:

Clean & Press using the Pink Sandbag – 18,20

Squat Leaps  - 34,33

3 Tier Push ups – 11,10

Reverse Pull Ups using the Dip Station – 23, 22

Squat & Press using the Pink Sandbag – 34, 32

Switch Lunge’s – 46, 41

 

2012-04-28
 12:25:00

Week 3 Day 2

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Workout Breakdown:

1 Push-up + Burpee + Tuck Jump

*High Knees Skip

Switch Lunge (Modification using the Pink Sandbag)

*High Knees Skip

Press up with Spider Knee (Modification with the Dip Station or Equalizer & Stability Ball for feet)

*High Knees Skip

High Knees x 10 + Mountain Climbers x 10

*High Knees Skip

Side Burpee & Oblique Abs

*High Knees Skip

Push-up + Side Plank Twist + Oblique Drop (Using the Indian Clubs for extra Resistance)

*High Knees Skip

V Abs Left (Using the Indian Clubs for extra Resistance)

*High Knees Skip

V Abs Right (Using the Indian Clubs for extra Resistance)

*High Knees Skip

Hug Knees + Star Jack (Modification using the Pink Sandbag)

*High Knees Skip

Single Toe Touch Abs (Modification using the Pink Sandbag)

*High Knees Skip

Squat Jump (Modification using the Pink Sandbag)

*High Knees Skip

1/2 Burpee + 1 Push-up

*High Knees Skipb

 

2012-04-28
 12:22:00

Week 3 Day 1

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Fit Test:

Set your interval timer to 50/10 and complete as many as the following exercises in the time as you can. We will be using our interval timers in every single workout of this 30 day challenge and it is basically the only must have item for BodyRocking. Our timers let us know when to switch exercises and the “beeps” keep us all pushing harder then a regular clock ever could. Ask any seasoned BodyRocker and they will tell you that working out with our timers takes it to a whole different level.

Squat Jump

Push Ups

Burpees

High Knees

Switch Lunges

Tuck Jumps

Straight Absb

 

2012-04-27
 12:15:00

Week 2 Day 5 600 Rep

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Lisa’s 600 Rep Workout

Set your BodyRocker interval timer to a stop watch and do the following 6 Exercises as quickly as you can & post your scores below.

100 High Knee Skips

100 Lunge kicks (50 each leg) using the Pink Sandbag

100 High Knee Skips

100 squats using the Pink Sandbag

100 High Knee Skips

25 Straight Abs

25 V Abs Left

25 V Abs Right

25 Bicycle Absb

 

2012-04-27
 11:11:00

Week 2 Day 4

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Lisa-Marie’s Cardio Workout:

Set your interval timer to 10/50 for 12 rounds. You need to complete the following 4 exercises 3 time through.

Press up Burpee + Plyometric Jump (or squat/tuck jump)

Star Single Toe Touch Abs

Sit Squat & Jump using the Pink Sandbag

Ugi Ball Mountiain Climbers x 10 & Ugi Ball Toe Touch’s x 10

2012-04-27
 10:07:00

Week 2 Day 3

 
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Lisa-Marie’s Resistance, Cardio & Core Workout:

Set your interval timer to 10/50 for 12 rounds. You need to complete the following 6 exercises twice through.

Clean & Press using the Pink Sandbag

Squat Leaps

3 Tier Push ups

Reverse Pull Ups using the Dip Station

Squat & Press using the Pink Sandbag

Switch Lunge’s

2012-04-27
 10:06:00

Week 2 Day 2

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For the Domino Workout you will need to set your interval timer to 12 rounds or 10/50 and repeat the following 6 exercises twice through.

1. Box Jump + 1/2 Burpee (Alternative sides)

2. Lunge & Swing using the Pink Sandbag

3. 3 point jumps + R & L Knee to Elbow using the Ugi Ball

4.  Side Leap using the Ugi Ball

5. Tricep Dips + Knee Tuck using the Dip Station

6. Walking Pike Push-ups

If you are just joining us on the 30 Day workout, don’t worry. All you need to do is start with the fit test, write down your scores and then join us everyday to make positive steps to change and improve your lifestyle by choosing the right foods that support your training and following the programme that can be found using the link below.

The Fit Test can be found here

The 30 Day Programme – click here for a downloadable version of the schedule.

Enjoy you workouts & remember to Think !

Freddy, Sean & Lisa-Marie

2012-04-26
 18:02:00

2:a Veckan

WEEK 2 -Day1
 

Set your interval timer for 12 Rounds of 50/10. You will complete the following exercises 3 x through.

Modify the following exercises as needed for your fitness level as shown by Lisa in the video. No matter what level you are starting at remember to work as hard as you can and keep going until you hear the beep !!

Press-up + Burpee + Tuck Jump x2 & 10 x Straight Punches using the Pink Sandbag

Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches using the Pink Sandbag

Press-up + Burpee + Tuck Jump x2 & 2 x Straight Punches + 2 x Hook Punches using the Pink Sandbag

2 x Mid Abs + 2 x Bag Touch Abs using the Pink Sandbag

2012-04-25
 20:23:56

Sista

Sista passet på första veckan! Woohooooooo
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Let’s finish off the week hard !! – This Workout is a time challenge so you will need to set your interval timers as a Stop Watch and push yourself as hard as you can from the minute you hear that beep sound! Grit your teeth and keep going until every Rep is completed and don’t worry if you have to modify any of the Reps, just keep going and see it through !

The following exercises should be repeated four times through:

75 High Knee Skips

25 Knee Lifts using the Dip Station

Total 400 Reps combined.

2012-04-25
 19:42:48

BodyRock

Day 4 -Week 1

(Torsdag) 
Jag hittar tyvärr INTE, (Inte hunnit leta så mycket) Själva "uppgifterna" som jag postad med efter varje video..
Det kan bli så på resterande videos också. Så att ni är medvetna om detta. 
Men då gäller det bara att vara extra vaksam^^;
Found it!!
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Burpees + Push-up

Reverse Pull Ups using the Dip Station

Triple Plank Jumps

High Knees using the Dip Station

2012-04-24
 19:48:41

BodyRock

Körde nyss Tisdagens pass, och (!) FUCK, mitt knä alltså, men jag tog mig igenom det. Inte alls bra resultat.
Hoppas på lite träningsvärk imon. (TräningsvärkJUNKIE-Deluxe!)
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Vad tycks?
Ska jag lägga upp passen så här, en dag innan eller ska jag lägga upp dom dag för dag?
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Något av det bästa med dessa passen. Det är att hon hittar på modifications (Svenska ordet?) till alla övningarna.
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Week 1 - Day 3

Superman Push-ups

Elevated Push-up’s & L&R knee to elbow touch with the Swiss Ball

Squat & Press with the Pink Sandbag

Ugi Clean & Press + Jump Forward + 3 x Squat Jumps

Reverse Pull-Ups on Dip Station

Side Jump Burpee + 2 knee to elbow Oblique Abs + Tuck Jump Centre (Alternate Sides)

Forward Lunge + Side Lunge + Knee Lift. (Alternate Legs) with the Pink Sandbag

Ugi Ball Push-up & Burpee + Sumo L&R Knee Touch.

Tricep Dip + Kickout V Abs with the Dip Station

Overhead Abs with the Pink Sandbag

Sandbag Shoulder Lift + Squat + Switch Shoulder Press with the Pink Sandbag

Speed Run



Vill du/ni att vi skriver våra resultat i kommentarerna?
Annars kan man skriva upp det för sig själv, och sedan "redovisa" när alla passen är gjorde?
Gillar du/ni att tävla emot andra eller till och med dig själv?
Jag älskar att tävla!
Har jag ingen att tävla emot, så tävlar jag emot... Tex klockan.

2012-04-23
 20:05:38

30 Day Challenge

Orkar ni?
Klart!
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Vecka 1
Pass 2 (Tisdag)
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10 x High Knees & 10 x Mountain Climbers

2 x Squat Jumps & 2 x Push-ups & 1 x Tuck Jumps

Centre to Elbow Jump (L&R) & 2 x leg jumps

Clean & Press & Squat & Press & Push Up

Tuck Jumps x 5 & ½ Burpee & squat hold x 5

Spider Knee Push up & Straight Leg Push Up (L&R)

Switch Lunge & Press

Side Lunge x 2 & L & R Side Punch  & 2 Tuck Jumps

10 x Squat & 10 x Squat Jumps

Elbow to Knee jumps 10 x each side

Wide leg jumps & Push up

Speed run

2012-04-23
 19:29:19

2012 Fitness Test

Okej. 
Då ska jag köra på denna 30 dagars Challange igen.
Har fått med mig en vän också.. GOGOOGO!
Kommer lägga upp passen här i bloggen. Under den nya kategorin "BodyRock"
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Efter att alla passen är gjorda, så får jag se om det blir någon "Före & Efter" bild. Det beror ju helt på hur måendet är och att det inte blir några skador under denna månad. Dom som vill, får mer än gärna skriva sina resultat i kommentarerna. Det ska jag försöka göra (Om jag kommer ihåg det)
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Ett pass om dagen.
Ca 15min/pass.
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Are u ready?

Fitness Test #1
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Fit Test:

Set your interval timer to 50/10 and complete as many as the following exercises in the time as you can. We will be using our interval timers in every single workout of this 30 day challenge and it is basically the only must have item for BodyRocking. Our timers let us know when to switch exercises and the “beeps” keep us all pushing harder then a regular clock ever could. Ask any seasoned BodyRocker and they will tell you that working out with our timers takes it to a whole different level.

Squat Jump

Push Ups

Burpees

High Knees

Switch Lunges

Tuck Jumps

Straight Abs

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