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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

Thursday, May 2, 2013

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