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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

Monday, November 25, 2013

Bodyrock May 2012 - 30 day challenge - November 2013

Alright, I'm starting the May 2012 30 day challenge because the workout are shorter than their most recent challenge. A few of us in my fitness group are starting this today and I'm really excited because I did a BR workout last week and I was sore (in a good way) for a few days. My goal is to do the scheduled workout for the challenge and do one of the following: add skipping/high knees between each exercise, a Turbo Fire HIIT, a T25 cardio video, running on the treadmill, or the stationary bike.


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

This is the intermediate level skill test. Click on the link to view the other skill levels for your fitness level.

Set your interval timer to 10 Seconds rest & 50 Seconds work. Complete the Following Circuit 3 time through.
1) Squat & Press – Using the Pink Sandbag ( with 20 lbs of cat litter ) - 20, 17, 14
2) Push-Up & Clean & Press – Using the Pink Sandbag - 6, 6, 6.5
3) Triceps – Using The BodyRock Equalizer - 12, 14, 13
4) Abs – Using the BodyRock Equalizer or Dip Station - 16, 19, 17

Week 1 - DAY 2
http://archive.bodyrock.tv/2012/05/02/day-2-may-30-day-challenge-seriously-hot-bodyrock-flow/

I did ZWOW #1 instead of the Flow as scheduled.

ZWOW # 1 - time challenge: 3 rounds. (Forgot to time it last night)
  • 10 x dive bombers
  • 5 x burpees
  • 20 x squat leg lift (each side)
  • 5 x burpees
  • 10 x side plank lift (each side)
  • 5 x burpees
  • 10 x half pistol squat
  • 5 x burpees

Week 1 - DAY 3
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, 41, 45
  2. spider push ups - 14, 11, 12
  3. tuck abs - 17, 15, 16
  4. hanging knee raises - 13, 15, 14
Sculpt (using 5 lb dumbbells)
  1. bicep curl and press -
  2. shoulder press -
  3. squats -
  4. triceps -
  5. round the world -
  6. upright row -
  7. bent over row -
  8. abs -

Week 1 - DAY 4
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 - 28, 30, 29
  2. 10 mountain climbers, clean & press, squat and press - 4.5, 4.5, 4
  3. Squat and front raise (EQ) - 17, 15, 16
  4. Under toe touch & 2 1/2 burpee jumps to elbow - 6, 5, 5

Week 1 - DAY 5
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) – 26, 26
2) 10x Crab & 10 Mountain Climbers - 4.5, 3.5
3) Squat, Sandbag Side Lunge (Left & Right Alternate)* – 9, 8
4) Monkey Push Ups - 7, 6
5) Plank, Double Jump & Drag the Bag – 5, 6
6) Elevated Push Ups + Left & Right Under Knee Crossovers - 4, 5

*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.


Week 2 - 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 – 20, 16
3) Power Jump, Push-Up & Toe Touch – 7, 7
4) Pike Mat Jumps – 35, 34
5) Pike Press & Knee Tuck - 10, 10
6) Leg Swing, Back Lunge & Knee Lifts – 8, 9

SCULPT: (one round of 4 moves) 4 minutes
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 –


Week 2 - 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 -

*I did ZWOW #8 instead

Week 2 - 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 didn't do this workout since it is a mash up of moves from earlier this week.. I did ZWOW #2 instead.

ZWOW # 2 - time challenge: 3 rounds completed in 17:27. (Last time I did this workout in March it took me 21:28! Progress!)
  • 5 x manmakers
  • 10 x twisted pushups
  • 20 x low burpee hops
  • 25 x competition sit ups

Week 2 - DAY 5
http://www.bodyrock.tv/2012/05/11/week-2-day-5-your-best-body-ever-bodyrock-burn-sculpt-flow-workouts/

BURN: (2 or 3 rounds of 8 moves) 16 or 24 minutes
1) Push Up, Touch Toe & Jump Burpee - 7, 6
2) Pike Mat Jumps - 40, 40
3) Swing, Lunge & Knee Lifts – Using the BodyRock Equalizer or Dip Station - 9, 8
4) Push Up, Touch Toe & Jump Burpee - 6, 5
5) Pike Mat Jumps - 40, 40
6) Plank, 2 Jumps & Bag Drag – Using the pink Sandbag - 6, 6
7) Tuck Abs - 17, 16
8) Hanging Knee Raises – Using the Pull Up Bar - 14, 16

SCULPT: (4 exercise) 4 minutes
1) Bicep Curl & Shoulder Press – Using the Weights
2) Shoulder Press – Using the Weights
3) Round the World – Using the Weights
4) Upright Row – Using the pink Sandbag or Weights


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

first test:
    1) Squat & Press – Using the Pink Sandbag ( with 20 lbs of cat litter ) - 20, 17, 14
    2) Push-Up & Clean & Press – Using the Pink Sandbag - 6, 6, 6.5
    3) Triceps – Using The BodyRock Equalizer - 12, 14, 13
    4) Abs – Using the BodyRock Equalizer or Dip Station - 16, 19, 17
      two weeks later:
        1) Squat & Press – Using the Pink Sandbag ( with 20 lbs of cat litter ) - 20, 16, 18
        2) Push-Up & Clean & Press – Using the Pink Sandbag - 6, 6, 6
        3) Triceps – Using The BodyRock Equalizer - 14, 13, 15
        4) Abs – Using the BodyRock Equalizer or Dip Station - 16, 17, 16

          Week 3 - 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 20 or 30 rounds. Oh yaaaa!

          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 - 14, 13
          2. Alternating Sandbag Swing – Using the pink Sandbag - 23, 25
          Couplet 2:
          1. Sandbag Deadlift & 1/2 Burpee – Using the pink Sandbag - 12, 10
          2. Weighted squat jumps – Using the pink Sandbag or the Ugi ball - 21, 20
          Couplet 3:
          1. Clean and Press & Squat & Press – Using the pink Sandbag or the Ugi ball - 6, 7
          2. Elevated Under Knee Push-Up - 11, 12
          Couplet 4:
          1. 10 x Plank Shoulder Touch & 10 x Toe Touch – Using the Ugi ball - 1.75, 2
          2. Goblet Squat & Press – Using the pink Sandbag or the Ugi ball - 12, 14
          Couplet 5:
          1. Tuck Elevated Arm Abs – Using the Indian Clubs for extra Resistance - 12, 13
          2. Upright Row & 1/2 Burpee – Using the pink Sandbag - 9, 11


          Week 3 - 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 – 19, 21, 18, 19
          2) Push Ups & Tricep Dips – 5, 5.5, 5, 5
          3) Sumo Knee Touch & Front Raise & Squat –12, 11, 12, 12 (with 2x 5lb hand weights)
          4) Wide Leg’s Touch Toe Abs – 15, 14, 14, 15 (with 5lb hand weight)

          Week 3 - DAY 4
          do a ZWOW :)

          Week 3 - 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 – 10, 7, 8
          2. Bicep Curl & Low Jacks – 25, 18, 24 (5lb hand weights)
          Couplet 2:
          1. Stand Crunch & Jump – 6, 7, 7 (5lb hand weights)
          2. Wide grip pull up & Bicep Curl – 8, 9, 8
          Couplet 3:
          1. 10 X Mountain Climbers + Clean & Press & Squat & Press – 5, 4, 3.5
          2. 3 Point Plank Jump & Surfer Jump Turn – 7,6, 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 –

          Week 4 - 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

          Wednesday, November 20, 2013

          Lazy lunches


          This weekend I really didn't feel like prepping so while I was at Costco I bought one of their rotisserie chickens and a bag of yams. I normally buy the Normandy style frozen vegetables there too but my freezer is so packed so I bought a small bag from Superstore the other week.

          This bag was really cool - you just throw it in the microwave on a plate for 8 minutes. I baked the yams at 450F for 30 minutes, flipped them, and baked for another 20-30 (depending on the size), and while those were cooking and steaming I prepared the chicken. This took me less than 15 minutes to prepare all together. Viola!


          Wednesday, November 6, 2013

          Egg wrap


          I made this wrap the other week for dinner. It was so good and the tastes of everything combined were a party in my mouth.

          I scrambled 1 or 2 eggs (I can't remember) with 1/4 of egg whites. Mash 1/4 or 1/2 and avocado in the middle of the wrap in a strip where everything is going to be placed. Sliced up a tomato and put a few slices on top of the avocado. When your eggs are done lay them on top and sprinkle some shredded cheese on top. Add any spices you like: I used pepper and original Mrs. Dash. Last is chopped lettuce. Roll it up and leave open on one end . I usually fill my wraps too much so I end up having a hard time rolling them up haha.

          This is fairly high in calories due to the wrap and avocado so it should keep you full for a few hours. Or you could cut it in half to have as a snack.


          Monday, November 4, 2013

          Egg stacks


          As you're probably aware I love eggs. They're just so easy to make and you can make them so many different ways.

          I had head lettuce left over from a taco dip I prepared for Thanksgiving so I had to find ways to use it up. You can't see but at the bottom of these towers are whole wheat English muffin halves. I have a poaching pan that I used to make these eggs. It's great to make 6 at a time and you can keep them in your fridge for quick meals. And a side of Brussels sprouts for my veggies.



          Sunday, November 3, 2013

          Mandarin salad


          Happy Sunday all! I went grocery shopping yesterday and holy crap is my fridge packed. I bought a lot but most of the haul was fresh veggies. This week for lunches I am taking a great big salad. For protein I'm going to use either a salmon or basa fillet. I also bought more fresh veggies to continue with my raw veggies and hummus for my afternoon snack.

          Yesterday I had a small bowl of frozen yogurt but I ate so many veggies. This was my dinner last night after my double up workout. On the Focus T25 schedule I did ab intervals and speed 1.0. I think speed 1.0 is my favorite video from the Alpha phase.

          Anyway, back to the salad: so after my shower I opened my fridge and pulled out almost every vegetable I had bought. I saw these canned mandarin oranges at the store and remembered how delicious they were in a salad I had at a restaurant before.

          So I chopped up 2 leaves of romaine, sugar snap peas, a mini English cucumber, cherry tomatoes, celery, and mushrooms. Top it with some of the mandarin oranges and drizzle with balsamic vinegar and olive oil. I keep a squeeze bottle in my fridge of premixed balsamic and oil, with a little honey to help incorporate the mixture. It was so delicious and the oranges with the dressing were just amazing. I didn't have any protein on here because my  mom brought some chicken thighs for me since I missed dinner at her place to do my workouts.