BodyRock recently added BodyRock Lite to their burn, sculpt, flow product line. I did my first lite workout this morning and loved it!!! Lite is really a misnomer. It’s not easier and it’s not really any faster (this morning took me 23:02 to finish) and it’s definitely not any less reps. The difference between lite and a typical burn workout is the simplicity of the exercises and equipment. This was today’s workout:
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 (I threw in 15 w/o weight as well)
I did 50 of 2 and 3 and it was a workout. I was dripping sweat and feeling great. The difference between this and typical is that I didn’t have to study the video a million times and/or watch it during the workout to get through it. I also had to make no modifications b/c I couldn’t complete the workouts. I really like these lite workouts as they allow me to complete the workout exactly as written with no issues.
Low-Carb Prep. I’ve been studying Atkins again. It’s been a long time (maybe 8 or 9 years) since I’ve done it. And I only did induction back then. This time I want to do the whole program and see where it takes me. I’ve been reading up and also starting to look at the foods I eat to see how much sugar and net carbs they have. Eye opening. My plan right now is to lower my carbs for the next week or so (until I get back from my trip next weekend). Then I’d like to hit induction hard. I may have another trip immediately following my weekend trip and if that happens, then I may shift a bit. I actually think Atkins would be easier on the road than a low-fat/low-calorie diet though, so I may give it a shot. I’m going to reserve that decision until I do a little more research into convenience foods (I know – not ideal but for travel it’s a reality I need to research) and see if I can create some good list of snacks that are shelf stable in the case I don’t have a refrigerator in my room and/or a kitchenette to prepare some simple foods (boiled eggs mainly).
Saturday I did an amazing workout – from 3/18 the thong shape up. It’s a long workout, which was fine with me since I had a food filled weekend on tap including a wedding to attend.
Main Workout 10 off/20 on, 6 rounds in each set
Jump Mat Pushup – 2/2/3
Pushup – 4/7/7
Jump Mat Pushup – 3/3/3
Pushup – 6/6/8
Squat Jump + Clean and Press – 3/3/4
Switch Lunge and Kick – 6/5/5
Squat Jump + Clean and Press – 4/3/3
Switch Lunge and Kick – 7/8/8
Abs 10 off/50 on
Plank toe floor touch – 14
Reverse Curl – 17
Plank toe floor touch – 12
Cool Down (weighted)
Clean and Press – 10
Push up and reach – 8
Side to side chest – 16
Bent over row – 10
Goblet squat – 10
Left lunge – 10
Right lunge – 10
I used a 30 lb bar for the clean and presses and bent over rows. Used 16 lbs for the side to side chest. This workout was a scorcher and a longer workout, which I like. I need that sometimes.
Sunday was a rest day, which is good b/c my butt was BURNING from all the squats/lunges. Today I overslept, so I didn’t get a morning workout. I’m going to re-start the 30 day challenge I think tomorrow. I decided to wait until it was farther along since I do my workouts in the AM and I need the workout to be there the night before so I can watch it and prep for the morning’s workout. I have a lot of travel ahead of me this week and next, so I may hold off on re-starting until I get back in town next weekend. I haven’t decided yet – I’ll see how travel friendly some of the workouts are.
Weigh in today – plus 3.2 lbs. But considering we lived it up pretty big this weekend – open bar, dessert, mac and cheese…shall I go on? I’m not at all surprised that the scale shows an increase today. I fully expect that to be gone after a few days of back to normal eating. I also didn’t exercise as much as normal b/c of the schedule and visitors. Not stating these as excuses, but just facts of the situation as I sometimes need to remind myself that the reason for a gain on the scale is very obvious. This week it was a lot of food combined with less exercise – which will equal a weight gain. I am ok with this because it was a special weekend…not the normal for me.
Today I did the Fitter for Summer 30 day challenge fit test to kick off the month of May with Bodyrock. I did a combination of the beginner and intermediate bodyweight tests, scores below
Beginner/Intermediate Mash Up Fit Test
Squat Jump + 1/2 Burpee 10/7/8
Pushups (all on knees) 17/18/18
Tricep Dips (off couch) 12/12/15
Abs (off couch) 12/14/14
I’ll be honest – yesterday I didn’t eat well so after I finished that fit test I decided to push myself a bit. I did JM body rev workout #4. I’m glad I did, I felt much better afterwards. I really do like workout #4 – it’s my favorite so far.
Last item of the morning – the bodyrock flow fit test. I’m very excited for the Bodyrock Flow program to kick off. I really do enjoy yoga and want to do more of it. I’ve never consistently done a yoga practice so I’m definitely hoping that the yoga takes the same 12 minute format so I can keep up with it.
Downward Dog – heels not on floor, back of legs tight
Pigeon – trouble getting into position with hips straight, hip stays high (need pillow), tight front leg
Dangling – hands on floor, straight legs
Standing Back Bend – very slight back bend, any farther makes breathing difficult
Girl Crush was a killer workout because they did a tutorial for those of us w/o the ugi ball or are not in stellar shape (yet!). Perfect.
Girl Crush – 10 sec off/50 sec on for 3 rounds
Plank w/ Leg Jump 31/34/37
10 High Knees/10 Kicks 3/3/3.5
Woodchop + Jump 13/13/14
Pushup+burpee + Fwd/Back Jump 4/3/4
Walk In/Out Plank 4
Oblique Twists 12
Knee Raise and Touch 12
Really awesome hotel workout. I’m in a hotel with a small open space and this fit perfectly. It’s a travel keeper.
Catching up! I’m on the road this week, so I’m pulling out the workouts that I can rock out bodyweight style. Tuesday I did Sexy by Summer for the 2nd time. I LOVE this workout!
6 times through
50 high knees
10 half burpees
10 straight abs
total time: 18:08
I did this workout 1 minute 20 seconds faster than when I did it the first time (April 5th). How’s that for improvement!!
Today’s mission, the 1000 Rep Dream Body Workout from April 18th I’m not gonna lie – this workout scared me. I started off planning on doing half the workout but after getting into it quickly decided I would go for the whole thing. Because I did that, I had a weird split.
Kim’s Version of the Dream Body Workout
Complete 25 reps of exercise 1-10 and exercise 11 as written. Then repeat.
1) Half Burpees
2) High Knees
3) Bag Drop & Half Burpee Tuck Jump – 20 lb bookbag
4) Scissor Lunge
5) Elavated Plank Knee Tucks – Elbow & Cross (Alternate between L&R Legs)
6) Touch Floor Jumping Jacks
7) Lunge & Kick – Left Leg
8) Tuck Jumps/High Knees
9) Lunge & Kick – Right Leg
10) Criss Cross Reach Through Abs (Alternate between L&R Legs)
11) 250 High Knee Skips
Time: 46 minutes and 44 seconds
Oh. My. God. This workout was beyond insane. I worked hard, really hard and I feel really good about that. I honestly did not think I could do this workout, which is why I had planned to just do half of it. When I got through the bag drops, which was seriously the hardest thing in this workout, and did the next exercise or two, I realized I could do the full sets. It was hard, don’t get me wrong. I had LOTS of water/rest breaks and I also had to pause to watch the video for a second to remember what number 5 was. Still, I’m pretty impressed with my time and the fact I actually did finish the whole thing 🙂
Starting this blog to record my workouts. I would like to easily go back and see what I’ve done, track improvements (reps/weight increases/duration), and track my progress. I’m a new BodyRock fan and that’s the base of my workout program (at least right now 🙂 ). I will be doing a bootcamp in May, but other than that, mainly BodyRock, ZWOWs, DVD programs, or my XBOX. I’m a home workout kind of girl 🙂
I don’t have a lot of the BodyRock equipment. Actually, I don’t have any. So I make substitutions either with weights or equipment I already have in the house or by modifying the move. I’ll list here what I actually do, but link to the workout so you can see it in it’s full equipped glory. My “sandbag” is a small book bag with weight plates in it.
Today’s workout was from April 16th called My Body Rocks. I also did the ab bonus from the 16th as well.
My Body Rocks
Prisoner Squat Jump + Knee Up – 26/15/21
10 Mountain Climbers + Clean + Press (15 lb “sandbag”) – 3/3/3
Squat + Front Raise (8 lb dumbbells) – 13/13/12
Side Twist + 1/2 Side Burpee Jump – 5/3/4
Bike Abs + V-Up – 10
Punch Abs – 13
Side/Front Leg Lifts L – 7
Side/Front Leg Lifts R – 7