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

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