Bodyrock May 2012 - 30 day challenge - May 2013

On days that there wasn't a video posted I have filled it in with another one that I like. I may end up switching some days with ZWOWs as I love those too. Enjoy!!

WEEK 1
DAY 1 - Thursday, May 2, 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
  1. Squat and press (20 lbs sandbag) - 20, 18, 16
  2. Push ups - 17, 11, 10
  3. Ab tucks (EQ) - 15, 14, 12
  4. Tricep dips (EQ) - 14, 13, 14

DAY 2 – Friday, May 3, 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 ended up doing Turbo Fire 60 and Stretch 10.


DAY 3 – Saturday, May 4, 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:
  1. touch downs - 41, 33, 30
  2. spider push ups - 14, 10, 13
  3. tuck abs - 18, 14, 15
  4. hanging knee raises - 15, 13, 15
Sculpt (using 5 lb dumbbells)
  1. bicep curl and press - 9
  2. shoulder press - 14
  3. squats - 26
  4. triceps - 20
  5. round the world - 7
  6. upright row - 20
  7. bent over row - 20
  8. abs - 13

DAY 4 – Sunday, May 5, 2013 - I took a rest day and did Turbo Fire HIIT 25 instead
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 -
  1. Prisoner squat jumps & elbow knee touch - 29, 28, 29
  2. 10 mountain climbers, clean & press, squat and press - 4.5, 4, 4.5
  3. Squat and front raise (EQ) - 16, 18, 20
  4. Under toe touch & 2 1/2 burpee jumps to elbow - 7, 7, 7

DAY 5 - (I'm skipping this one so I can start Week 2 on Monday)
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 - 
  2. 5 High Knees , Half Burpee - 
  3. Jax - 
  4. Bike Abs - 
  5. V Pushup - 
  6. High Knees - 
  7. Lunge Right - 
  8. Lunge Left - 
  9. Tuck Jump & jack - 
  10. Squat & Floor Touch - 
  11. Jump Lunge - 
  12. Exploding Push-Ups - 


WEEK 2
DAY 1 - 
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 lbs) – 27, 28
2) 10x Crab & 10 Mountain Climbers - 3, 3
3) Squat, Sandbag Side Lunge (Left & Right Alternate)* – 9, 10
4) Monkey Push Ups - 5.5, 7
5) Plank, Double Jump & Drag the Bag – 5, 5
6) Elevated Push Ups + Left & Right Under Knee Crossovers - 6, 7

*I changed this to clean and press instead of having the bag on my back because mine isn't sturdy like the one they use.

DAY 2 - 
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 – 15, 14
2) Diagonal Knee Raise – 18, 17
3) Power Jump, Push-Up & Toe Touch – 7, 7
4) Pike Mat Jumps – 30, 26
5) Pike Press & Knee Tuck - 10, 10
6) Leg Swing, Back Lunge & Knee Lifts – 9, 10

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 - 
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 -
2) 10 high knees and 10 forward kicks -
3) Push Up Burpee forward back jumps using the pink Ugi ball or Sandbag -
4) Wood Chop Roll and Jump using the pink Ugi ball or Sandbag -

DAY 4 - 
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 –
2) 10 Crab & 10 Mountain Climbers –
3) Push Up, Burpee & Toe Touch –
4) Sandbag Shoulder Lift & Side Lunge –

(I did this one instead)

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 - 15
  2. 5 High Knees , Half Burpee - 11
  3. Jax - 54
  4. Bike Abs - 21
  5. V Pushup - 17
  6. High Knees - 138
  7. Lunge Right (w sandbag)- 17
  8. Lunge Left (w sandbag) - 15
  9. Tuck Jump & jack - 21
  10. Squat & Floor Touch - 26
  11. Jump Lunge - 34
  12. Exploding Push-Ups - 15

WEEK 3
DAY 1 - 
http://archive.bodyrock.tv/2012/05/14/week-3-day-1-how-fit-are-you/

first test:
  1. Squat and press (20 lbs sandbag) - 20, 18, 16
  2. Push ups - 17, 11, 10
  3. Ab tucks (EQ) - 15, 14, 12
  4. Tricep dips (EQ) - 14, 13, 14
two weeks later:
  1. Squat and press (20 lbs sandbag) - 26, 20, 23
  2. Push ups - 16, 14, 13
  3. Ab tucks (EQ) - 18, 17, 18
  4. Tricep dips (EQ) - 13, 13, 15

DAY 2 - 
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 - 15, 14
2. Alternating Sandbag Swing – Using the pink Sandbag - 22, 22
Couplet 2:
1. Sandbag Deadlift & 1/2 Burpee – Using the pink Sandbag - 10, 10
2. Weighted squat jumps – Using the pink Sandbag or the Ugi ball - 16, 18
Couplet 3:
1. Clean and Press & Squat & Press – Using the pink Sandbag or the Ugi ball - 7, 7
2. Elevated Under Knee Push-Up - 7, 6
Couplet 4:
1. 10 x Plank Shoulder Touch & 10 x Toe Touch – Using the Ugi ball - 1.5, 1.5
2. Goblet Squat & Press – Using the pink Sandbag or the Ugi ball -14, 13
Couplet 5:
1. Tuck Elevated Arm Abs – Using the Indian Clubs for extra Resistance - 11, 13
2. Upright Row & 1/2 Burpee – Using the pink Sandbag - 11, 11


DAY 3 - 
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 – 18, 20, 17
2) Push Ups & Tricep Dips – 6, 5, 6
3) Sumo Knee Touch & Front Raise & Squat – 15, 15, 13
4) Wide Leg’s Touch Toe Abs – 11, 13, 13

DAY 4 - Turbo Fire 60 & Stretch 10

DAY 5 - 
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 – 12, 11
2. Bicep Curl & Low Jacks – 10, 11
Couplet 2:
1. Stand Crunch & Jump – 5, 7
2. Press & Bicep Curl (I did pull ups on my EQ instead) – 11, 11
Couplet 3:
1. 10 X Mountain Climbers + Clean & Press & Squat & Press – 4, 3
2. 3 Point Plank Jump & Surfer Jump Turn – 6, 6


WEEK 4
DAY 1 - 
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 - 
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 –


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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