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"THERE ARE ONLY TWO DAYS IN THE YEAR THAT NOTHING CAN BE DONE. ONE IS CALLED YESTERDAY AND THE OTHER IS CALLED TOMORROW, SO TODAY IS THE RIGHT DAY TO LOVE, BELIEVE, DO, AND MOSTLY LIVE." -- Dalai Lama

Wednesday, March 27, 2013

Bodyrock May 2012 - 30 day challenge - February 2013

30 DAY CHALLENGE FROM MAY - BODYROCK

DAY 1 - Monday, February 18, 2013

http://archive.bodyrock.tv/2012/04/30/may-30-day-challenge-sexy-by-summer-day-1-start-here/

Set 1 2 3 - 12 minutes
Squats 24, 23, 25
Push ups 18, 10, 13
Abs 12, 14, 13
Tricep dips 14, 12, 14

DAY 2 – Tuesday, February 19, 2013
 
http://archive.bodyrock.tv/2012/05/02/day-2-may-30-day-challenge-seriously-hot-bodyrock-flow/
I'm really not a fan of yoga so I'm doing this Bodyrock video instead. 

DAY 3 – Wednesday, February 20, 2013
http://www.bodyrock.tv/2012/05/03/day-3-may-30-day-challenge-%e2%80%93-hit-your-climax-%e2%80%93-bodyrock-burn-sculpt/
 
Burn:
touch downs: 37, 32, 32
push ups: 12, 11, 13
tuck abs: 17, 15, 16
hanging knee raises: 15, 12, 12

Sculpt (using 5 lb dumbbells):
bicep curl and press: 12
shoulder press: 15
squats: 20
triceps: 20
round the world: 7
upright row: 20
bent over row: 18
abs: 9

DAY 4 – Thurs
day, February 21, 2013
http://www.bodyrock.tv/2012/05/04/day-4-%E2%80%93-30-day-challenge-%E2%80%93-hit-your-climax-%E2%80%93-bodyrock-burn-sculpt-flow-workouts/

Burn -
Prisoner squat jumps & elbow knee touch - 29, 27, 21
10 mountain climbers, clean & press, squat and press - 4, 3.5, 3.5
Squat and front raise (EQ) - 17, 16, 17
Under toe touch & 2 1/2 burpee jumps to elbow - 4, 4, 5

DAY 5 - Friday, February 22, 2013
http://www.bodyrock.tv/2012/09/17/twelve-minute-magic-play-hard-abs/

I did 50 Seconds Work / 10 Second Rest to make it 12 minutes going once through.
1. Push-Ups - 16
2. 5 High Knees , Half Burpee - 9.5
3. Jax - 53
4. Bike Abs - 20
5. V Pushup - 12
6. High Knees - 132
7. Lunge Right - 21
8. Lunge Left - 21
9. Tuck Jump & jack - 18
10. Squat & Floor Touch - 25
11. Jumpe Lunge - 35
12. Exploding Push-Ups - 18

Saturday February 23, 2013
active rest day: did Turbo Fire 30 & Stretch 10


WEEK 2
DAY 1 -
Monday, February 25, 2013

http://www.bodyrock.tv/2012/05/07/week-2-day-1-%E2%80%93sexy-by-summer-bodyrock-burn-sculpt-flow-workouts/

BURN: (2 rounds of 6 moves) 12 minutes
1) Sandbag Swing (two hands) – 20, 21
2) 10x Crab & 10 Mountain Climbers - 3, 3
3) Squat, Sandbag Side Lunge (Left & Right Alternate) – 11, 16
4) Monkey Push Ups - 8, 6
5) Plank, Double Jump & Drag the Bag – 5, 5
6) Elevated Push Ups + Left & Right Under Knee Crossovers - 7, 7


DAY 2 - Tuesday, February 26, 2013

http://www.bodyrock.tv/2012/05/08/week-2-day-2-%e2%80%93-knockout-summer-body-%e2%80%93-bodyrock-burn-sculpt-workouts/

BURN: (2 rounds of 6 moves) 12 minutes
1) Switch Lunge & Woodchop – 12, 10
2) Diagonal Knee Raise – 15, 16
3) Power Jump, Push-Up & Toe Touch – 6, 5
4) Pike Mat Jumps – 30, 33
5) Pike Press & Knee Tuck - 10, 7
6) Leg Swing, Back Lunge & Knee Lifts – 9, 8

SCULPT: (one round of 4 moves) 4 minutes (didn't do this one)
1) Side Plank Leg Lift – Left Side –
2) Ab Circle Holds – Alternate Circle Direction –
3) Side Plank Leg Lift – Left Side –
4) Ab Circle Holds – Alternate Circle Direction –

DAY 3 - Wednesday, February 27, 2013

http://www.bodyrock.tv/2012/06/15/suck-off-fat-bodyrock-workout/
(the scheduled video for this day is yoga and as mentioned before, I do not enjoy yoga lol)
1) Plank and Leg Jumps using the pink Ugi ball or Sandbag - 40, 30, 30
2) 10 high knees and 10 forward kicks - 3.5, 5, 5
3) Push Up Burpee forward back jumps using the pink Ugi ball or Sandbag - 4, 5, 5
4) Wood Chop Roll and Jump using the pink Ugi ball or Sandbag - 5, 5, 5.5

DAY 4 -
Thursday, February 28, 2013
http://www.bodyrock.tv/2012/05/10/week-2-day-4-sweat-hard-play-hard-bodyrock-burn-sculpt-workouts/

BURN: (3 rounds of 4 moves) 12 minutes
1) Touch Downs – 36, 32, 30
2) 10 Crab & 10 Mountain Climbers – 2, 1.5, 2
3) Push Up, Burpee & Toe Touch – 6, 6, 6
4) Sandbag Shoulder Lift & Side Lunge – 13, 19, 20

DAY 5 - March 1, 2013

did Turbo Fire 45 minute; my shoulders and arms were killing me so I took a "rest" day.


WEEK 3
DAY 1 - Monday, March 4, 2013

http://archive.bodyrock.tv/2012/05/14/week-3-day-1-how-fit-are-you/ & 1 hour of Dance Central

First Fit Test:
Squats - 24, 23, 25
Push ups - 18, 10, 13
Abs - 12, 14, 13
Tricep dips - 14, 12, 14
Second Fit Test: 12 minutes 
Squats - 24, 20, 19
Push ups - 14, 12, 13
Tricep dips - 12, 13, 12
Abs - 11, 14, 13



DAY 2 - Tuesday, March 5, 2013

http://www.bodyrock.tv/2012/05/21/couplet-workout-body-heat-workout-new-warm-up-flow/

Rounds are 10s rest, 50 s work! Total of 30 rounds. Oh yaaaa! (I did 30/10 2 rounds to make it 12 minutes)
Note: Intermediate/beginners – Do Two Rounds of each Couplet for a total of 20 rounds :))

Couplet 1:
1. Switch Lunge with Oblique Chop – Using the Ugi ball - 7, 7
2. Alternating Sandbag Swing – Using the pink Sandbag - 15, 16
Couplet 2:
1. Sandbag Deadlift & 1/2 Burpee – Using the pink Sandbag - 8, 8
2. Weighted squat jumps – Using the pink Sandbag or the Ugi ball - 11, 6
Couplet 3:
1. Clean and Press & Squat & Press – Using the pink Sandbag or the Ugi ball - 6, 6
2. Elevated Under Knee Push-Up - 6, 6
Couplet 4:
1. 10 x Plank Shoulder Touch  & 10 x Toe Touch – Using the Ugi ball - 1, 1.75
2. Goblet Squat & Press – Using the pink Sandbag or the Ugi ball - 9, 9
Couplet 5:
1. Tuck Elevated Arm Abs – Using the Indian Clubs for extra Resistance - 11, 10
2. Upright Row & 1/2 Burpee – Using the pink Sandbag - 7, 8

DAY 3 - Wednesday, March 6, 2013
http://www.bodyrock.tv/2012/05/17/week-3-day-3-teeny-bikini-workout/

BURN: (3 rounds of 4 moves) 12 minutes
1) 1/2 Burpee, Star Jump, Burpee – 13, 9, 12
2) Push Ups & Tricep Dips – 6, 8, 6
3) Sumo Knee Touch & Front Raise & Squat – 11, 12, 13
4) Wide Leg’s Touch Toe Abs – 13, 12, 13

DAY 4 - Thursday, March 7, 2013

Turbo Fire 45 & Stretch 10

DAY 5 - Friday, March 8, 2013

http://www.bodyrock.tv/2012/05/18/week-3-day-5-hot-doesnt-stop-bodyrock-burn-sculpt-flow-workouts/

BURN (2 rounds of each couplet) 12 minutes
Couplet 1:
1. Towel Plank Drag & Push-Up –
2. Bicep Curl & Low Jacks –
Couplet 2:
1. Stand Crunch & Jump –
2. Press & Bicep Curl –
Couplet 3:
1. 10 X Mountain Climbers + Clean & Press & Squat & Press –
2. 3 Point Plank Jump & Surfer Jump Turn –

(I took a rest day on Friday)


Saturday, March 9, 2013
Turbo Fire 30 & Stretch 10

WEEK 4
DAY 1 -
Monday, March 11, 2013
http://archive.bodyrock.tv/2012/05/28/week-4-day-1-show-your-skin-bodyrock-burn-sculpt-flow-workout/

BURN (3 rounds of 4 moves) 12 minutes
1) Side Plyometric Jumps –
2) Alternative Box Oblique Twists –
3) Push-ups –
4) 2 x Side Plank Push-Ups,Oblique Knee, Tuck Jump –

DAY 2 - Tuesday, March 12, 2013

http://archive.bodyrock.tv/2012/05/29/week-4-day-2-29may2012-bodyrock-lite/



Extra workout if needed:
http://www.bodyrock.tv/2012/05/21/couplet-workout-body-heat-workout-new-warm-up-flow/

BURN (5 couplets of 2 moves, done twice through) 20 minutes
Couplet 1:
1. Switch Lunge with Oblique Chop –
2. Alternating Sandbag Swing –
Couplet 2:
1. Sandbag Deadlift & 1/2 Burpee –
2. Weighted squat jumps –
Couplet 3:
1. Clean and Press & Squat & Press –
2. Knee Push-Up, plank on toes and tuck knee under –
Couplet 4:
1. 10 x Knee Plank Shoulder Touch & 10 x Toe Touch –
2. Goblet Squat & Press –
Couplet 5:
1. Tuck Elevated Arm Abs –
2. Upright Row & 1/2 Burpee –



I didn't start week 4 because there are only 2 workouts for that week. I started ZWOWs this week.

Extra workout:
http://www.bodyrock.tv/2012/09/17/twelve-minute-magic-play-hard-abs/

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