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

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