Over the past 5 years I have managed to lose 58lbs (hello 2007), gain 30 (2009), lose 15 (2010), and gain 15 (2011). I have tried various programs/diets/trainers/gyms/dvd/you-name-it, etc.
in the past. I even have a really nice gym at my house, and I still
manage to find excuses not to workout. What can I say? Pretty much
nothing. I have been following (see: stalking) the bodyrock.tv website for some time. For some reason, I kept coming back to the BR website thinking, "maybe some day...". Long story short, I made the decision that "someday" was "here" and finally decided to take the plunge.
HOWEVER, I did not want to do this alone. Along with one of my sisters and a few virtual "friends" I created a PRIVATE "Group" on facebook so we could share tips, experiences, etc. At first glance, the actual BR website is a bit hard to navigate. It is
fair to say, that since it is a "free" service, they have to throw up
some adds to help the cause. However, this can be extremely
intimidating for a "newbie". Because of this, I have started posting a link to daily BR workout videos, a list of equipment needed and the exercises for each video (copied directly from the BR site). This has really helped all of us in the group streamline our experience with BR. We have about 10 members and approx. 4 of us have done them every day since the beginning. So far, so good.
I am not bored or dreading exercising yet. I have not skipped a day (yet). Who says working out can't be fun AND fast? Seriously, I am sore, sweaty and tired after every workout. In less than 20 minutes?? Yes, please!
Most of us have taken "Before" pics and plan on posting them with our "after" photos every 30 days. I am on day 9 and I swear to you I can SEE and FEEL a difference! No, I am not showing you my pictures just yet.....
I have searched the web for all things BodyRock. Many people find innovative and interesting ways to "create" substitutes for the equipment BR recommends. I personally, have the Dip Station and Sand Bag they use (borrowed from my super in shape sister).
Almost every exercise can be done without the equipment. If you are not
ready to shell out your hard earned money just yet, you can modify the exercises based on the equipment you may already have. This was a huge selling
fact for me and some of the girls in my group. I have found things around the house and in my garage to use. So have the other girls. See? There really is no reason you can't do this, too!
The most common questions I have seen in discussion forums, on blogs and websites regarding BodyRock's workouts are, "Where do I start?" AND "What workouts do you do?"
Here you go....
The following is a list of 11 workouts we have done and are currently doing. We plan on recycling these same workouts over the next 30 days.
First workout ever:
#1 Sexy Bikini Threesome Workout - 10
Minutes
Equipment Needed: None
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#2 Titanium Fire Workout - 6 Minutes
Equipment Needed: Dip Station
Workout Break Down
1) 6 back lunge leg lifts using the Dip Station
2) 6 Star jumps
3) 6 Push Ups Leg Raise
4) 6 knee ups using the dip station Dip Station
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#3 Make Me Hot Workout - 12 Minutes
Equipment Needed: Sandbag & Ugi ball or Stability Ball (she
says in the video these exercises can be done without any equipment)
Complete the following exercises below:
1) 100 SandBag Swings – Using the pink Sandbag
2) 15 Total Slow Stability Ball Crunches – Using the Ugi ball or
Stability Ball
3) 15 Total Slow Bike Crunches
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#4 Beginner Full Body Workout - 12 Minutes
Equipment Needed: Pink Sandbag
Complete the following exercises below:
Aim for 75 reps of 3 x 25 split intervals of each :)
1) 50 or 75 Air Squats
2) 50 or 75 Beginner Push Ups
3) 50 or 75 Bent Over Row – Using the pink Sandbag
- Add 30 Slow Bike Crunches to Finish
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#5 BodyRock Sculpt - 12 Minutes
Equipment Needed: Ugi Ball or Stability Ball
Set your interval timer to 4 rounds of 50 seconds work with a 10
second rest – You will complete the following exercises below, each for 50
seconds
1) Oblique Plank Twists Left – Using the Ugi ball
2) Oblique Plank Twist Right – Using the Ugi ball
3) Circle Chest Left - Using the Ugi ball
4) Circle Chest Right – Using the Ugi ball
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#6 Sexy and I know It Video - 12 Minutes
Equipment Needed: Pink Sandbag, UGI or Stability Ball
1) 100 Sumo Side Lifts – Using the pink Sandbag
2) Push-Ups – 50/75
3) Tricep Dips – 50/75
4) Step Ups – 50 Left & 50 Right Leg
5) 15 Slow Stability Ball Crunch With Maximum Weight – Using the
pink Ugi ball & Sandbag or Stability Ball
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#7 All Around The World Workout - 12
Minutes
Equipment Needed: Sandbag
Aim for 100 reps of 4 x 25 split intervals of each
1) 100 Sumo Squats & High Knee – Using the pink Sandbag
2) 100 Side Steps (50 Each Side) – Using the pink Sandbag
3) 100 left Leg Bridge
4) 100 Right Leg Bridge
5) 15 Push-Ups & Plank Hold (for the count of 10)
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#8 Show Your Skin Workout - 12 Minutes
Equipment Needed: Interval Timer, Equalizer or Dip Station
Set your interval timer to 12 rounds of 50 seconds work with 10 seconds
rest. Complete as many reps of the following exercises below as possible.
1) Side Plyometric Jumps
2) Alternative Box Oblique Twists
3) Reverse Push-ups – Legs in & Out Alternate – Using the BodyRock
Equalizer or Dip Station
4) 2 x Side Plank Push-Ups, Oblique Knee, Tuck Jump – Alternate
between Left & Right Side
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#9 A$$ Fire! Beginner Workout - 12
Minutes
Equipment Needed: Interval Timer, Equalizer or Dip Station
Set your interval timer to 50/10 and complete the following 4
exercises three times through. Making sure you take a note of you’re scores to
post on the website and push as hard and you can to maximize your overall
results.
1) Prisoner Squat Jumps
2) Straight Abs
3) Reverse Push Ups – using the Equalizer or Dip Station 4) Step
Ups – (Left & Right Leg Alternate)
Beginners Ab Bonus:
Set your interval timer to 50/10 and complete the following 3
exercises – completing as many reps as you can using the correct form through
each one. Complete Three Rounds of abs as in the video. To make the exercise
more advanced place the hands on the chest or on the head
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#10 Super Hot Booty Workout - 12 mins
Equipment Needed: Interval Timer, Sandbag, Equalizer or Dip
Station, Jump rope (this is not listed, but I started watching the video and
girlfriend is all up on one), also toward end she has the "door pull up
bar"
BodyRock Original Workout: There are 2 parts to this workout:
Part One: Set
your interval timer to 10/10 for 12 rounds & complete the following two
exercises back to back completing as many reps as you can.
1) Plie Squat Jumps & Mountain Climbers
2) Complete 200 High Knee Skips
Reset your interval timer again for 12 rounds of 10/10 again and
complete the following two exercises below, push as hard as you can 3) Jump
Lunge & Mountain Climbers
Part Two: Set
your interval timer for 6 rounds of 40 seconds work and 10 seconds rest &
complete the following two exercises.
1) Forward/side lunge combination – alternative left & right
legs – Using the pink Sandbag
2) Sumo Squat & V ab lift – Using the BodyRock Equalizer or
Dip Station * Repeat the whole workout again if you want an extra awesome
workout session!
Bonus
– Ab Workout:
Set your interval timer for 3 rounds of 50 seconds work and 10
seconds rest & complete the following three exercises.
1) Scissor Leg Switch Legs & Reverse Crunch
2) Touch Toe abs 3) Scissor Leg Switch Legs & Reverse Crunch
Bonus
– Back & Chest Weighted Sculpt Cool Down:
Complete the following exercises below. Ideally you should be
doing either between 8-10 repetitions or 10-15 repetitions. Make sure you don’t
compromise your form for repetitions.
1) Standard Push up
2) Close Grip Pull ups – using the Pull Up Bar
3) Military Push-ups
4) Wide Grip Pull Ups – using the Pull Up Bar
5) Diamond Push Ups
6) Decline Push Ups
7) Bent over Flys 8) Reverse Push Up – Using the BodyRock
Equalizer or Dip Station (Posted from March 5th BR Daily Workout)
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# 11 (or use as a warm up/cool down each
day) - BodyRock Flow Workout - 10 Minutes
(All of the above workout info was obtained via
BodyRock's Website )
DISCLAIMER: I am not a doctor, trainer, etc. I am just a regular
person who wants to get into better shape and stay that way. Any of my
posts are from my personal experiences only. I will try my best to
include links to sites I have obtained info from. If you choose to take
part in any or all of this, you are doing so at your own risk. Please,
do your own research and it is always suggested to check with your
physician before beginning any fitness program.
Have you tried any of these? What are you waiting for? Comments are always welcome....
As always, thanks for reading :)
