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18Feb/122

Bodyrock.TV January 30-day challenge

I discovered Bodyrock a couple of years ago, and while I loved the idea of it, I never actually used their workouts much until now. The idea is simple: they're workouts you can do at home (or, you know, on the beach, as pictured above) instead of going to the gym, with little or no equipment, and still achieve great results. Possibly the best part? Each workout is only 12-15mins long.

That may sound too good to be true, but they work on the principle of high intensity interval training. You work out at your absolute maximum effort for a certain amount of time (hence: high intensity), followed by a brief rest period to catch your breath (hence: interval training). And when I say brief, I literally mean ten seconds. If you do push yourself as hard as possible during the high intensity interval, you will actually feel like you just completed a full (30-60 minutes) workout after just those 12-15mins, and you supposedly continue to burn extra calories for multiple hours afterwards.

So, anyway, after occasionally doing a single workout every once in a (long) while, I decided to give bodyrocking a serious try with their new 30-day challenge for January. The name is actually slightly misleading; the programme is only 4 weeks (so, 28 days), and each Saturday and Sunday is an active rest day, so there are only 20 workouts, as opposed to 30 like the name suggests. Even so, I was so painfully out of shape I needed to take a ton of extra rest days in the beginning... so I started the programme at some point during the first week of January, and only just finished it now, mid-February. But I did finish it! That's the important part. ;)

So, without further ado, my starting stats:

  • Weight: 76.8kg (169lbs)
  • Chest circumference: 85cm (33.5")
  • Waist circumference: 79cm (31")
  • Hips circumference: 105cm (41")
  • Thigh circumference: 64cm (25")

Initial fit test results (performing each of the following exercises as often as possible for 50 seconds, followed by 10secs of rest):

  • Squat Jump: 18
  • Push Ups: 5
  • Burpees: 8
  • High Knees: 75
  • Switch Lunges: 18
  • Tuck Jumps: 13
  • Straight Abs: 19

And then, my stats as of this morning:

  • Weight: 75.3kg (166lbs)
  • Chest circumference: 83cm (32.5")
  • Waist circumference: 73cm (28.5")
  • Hips circumference: 102cm (40")
  • Thigh circumference: 61cm (24")

Okay, so maybe losing only 3lbs and 5.5" total in 6 weeks isn't very impressive, but keep in mind I've only been watching my diet for the last two of those weeks. In fact, I think I may have eaten even more than usual, initially, because working out after months of doing nothing made me extra hungry :P I'm even happier with the results of my final fit test for day 20:

  • Squat Jump: 31
  • Push Ups: 13
  • Burpees: 11
  • High Knees: 116
  • Switch Lunges: 19
  • Tuck Jumps: 23
  • Straight Abs: 29

A 50% or more increase of all reps except the switch lunges! That's pretty awesome. For those who are interested, I've put my full results under the cut -- but if you didn't do this challenge yourself, I don't think it'll be terribly interesting. :P

Okay, so even if you have been bodyrocking yourself, and at least know what all the exercises are, this might still be a little confusing/lacking in information... I never really intended to publicize these results, so I didn't indicate what sort of modifications I did or didn't do for each exercise, what equipment I used, etc. Also, on those days where they had two workouts instead of one, I didn't always do Sean's workout, and even if I did I sometimes only did one round instead of the supposed 2 or 3.

BODYROCK 30 DAY CHALLENGE

Day 1 - Fit Test results

Squat Jump: 18
Push Ups: 5
Burpees: 8
High Knees: 75
Switch Lunges: 18
Tuck Jumps: 13
Straight Abs: 19

Day 2 - Good Feeling results

10 x High Knees & 10 x Mountain Climbers: 4
2 x Squat Jumps & 2 x Push-ups & 1 x Tuck Jumps: 4
Centre to Elbow Jump (L&R) & 2 x leg jumps: 6
Clean & Press & Squat & Press & Push Up: 5
Tuck Jumps x 5 & ½ Burpee & squat hold x 5: 2
Spider Knee Push up & Straight Leg Push Up (L&R): 8
Switch Lunge & Press: 20
Side Lunge x 2 & L & R Side Punch & 2 Tuck Jumps: 5
10 x Squat & 10 x Squat Jumps: 1.5
Elbow to Knee jumps 10 x each side: 3
Wide leg jumps & Push up: 10
Speed run: 180

Day 3 - alternate workout

Day 4 - Wish You Would results

Burpees with push-up: 6, 6, 5
Reverse pull-ups: 13, 14, 16
Triple plank jumps: 3, 3, 2
Froggy crunches: 16, 18, 20

Day 5 - I Won't Give Up results

75 High Knee Skips
25 Knee Lifts (Reverse Curls)
x4
Time: 09:33

15 Half Burpee Rows
15 Single Leg 1 arm rows (L)
15 Single Leg 1 arm rows (R)
15 Dip Station Arm Ups
15 Jack Curls
x3
Time: 16:05

Day 6 - Turn Me On results

Press-up + Burpee + Tuck Jump x2 & 10 x Straight Punches: 2.5 2.5 2
Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches: 2 2.5 2
Press-up + Burpee + Tuck Jump x2 & 2 x Straight Punches + 2 x Hook Punches: 2.5 2.5 2
2 x Mid Abs + 2 x Bag Touch Abs: 3 3 3

50 Skips
15 Pushups alternating legs
50 Skips
15 Wide Pushups + 15 Star Pushups
50 Skips
15 One arm Press (left)
50 Skips
15 One arm Press (right)
50 Skips
15 Dips
50 Skips
Time: 9:50

Day 7 - Domino results

Box Jump + 1/2 Burpee (Alternative sides): 8 7
Lunge & Swing: 24 22
3 point jumps + R & L Knee to Elbow: 7 7
Side Leap: 13 16
Tricep Dips + Knee Tuck: 8 9
Walking Pike Push-ups: 6 8

Day 8 - alternate workout

Day 9 - Bringing Sexy Back results

Press up Burpee + Plyometric Jump (or squat/tuck jump): 6 8 7
Star Single Toe Touch Abs: 23 33 30
Sit Squat & Jump: 14 15 12
Mountiain Climbers x 10 & Toe Touch’s x 10: 2.5 3 2.5

Day 10 - Glory To The Booty results

100 High Knee Skips
100 Lunge kicks (50 each leg)
100 High Knee Skips
100 squats
100 High Knee Skips
25 Straight Abs
25 V Abs Left
25 V Abs Right
25 Bicycle Abs
Time: 22:05

3min Biceps Curls: 100 75
3min Bent Over Rows: 64 65

Second Fit test results

Squat Jump: 24
Push Ups: 8
Burpees: 10
High Knees: 70
Switch Lunges: 16
Tuck Jumps: 28
Straight Abs: 28

Day 11 - Chest & Triceps results

Press and Dip: 15
Chest Press: 34
21's: 2:45
Press and Dip: 14
Chest Press: 27
21's: 2:54

Day 12 - Hot Right Now results

Push-up + Burpee + Tuck Jump: 5
High Knees Skip: 40
Switch Lunge: 13
High Knees Skip: 40
Press up with Spider Knee: 10
High Knees Skip: 36
High Knees x 10 + Mountain Climbers x 10: 2
High Knees Skip: 32
Side Burpee & Oblique Abs: 5
High Knees Skip: 35
Push-up + Side Plank Twist + Oblique Drop: 4
High Knees Skip: 35
V Abs Left: 15
High Knees Skip: 35
V Abs Right: 15
High Knees Skip: 32
Hug Knees + Star Jack: 14
High Knees Skip: 29
Single Toe Touch Abs: 8
High Knees Skip: 26
Squat Jump: 10
High Knees Skip: 28
1/2 Burpee + 1 Push-up: 4
High Knees Skip: 34

Day 13 - Wild Ones results

Clean & Press: 12 10
Squat Leaps: 16 12
3 Tier Push ups: 10 12
0Reverse Pull Ups: 11 12
Squat & Press: 13 13
Switch Lunges: 11 12

15 Sand Bag Swing
15 Sand Bag Up Right Row
15 Sand Bag Squat Jump Press
15 Sand Bag Lunge Press Side Turn
x3
Time: 10.33

Day 14 - Breaking Dawn results

Jump Over – Go Under: 15 15 12
1 x Over + 1 x Under Elevated Push-Ups: 13 14 12
Side Plank Leg Lifts Left Side: 20 14 12
Side Plank Leg Lifts Right Side: 20 13 12

Day 15 - The Fast & The Furious results

25 Push Ups
100 High Knee Skips
25 Knee Tucks
100 High Knee Skips
25 Squats
100 High Knee Skips
25 Triceps Dips
x2
Time: 22:46

Day 16 - Rockstar booty results

1 Leg Push-Ups and Jump Over: 7 6 5
Side Straddle Run’s & Burpees: 7 6 6
Squat and Woodchop – Alternate Sides: 14 17 14
Plank Jumps: 37 39 38

Elevated Push Ups: 11 10 9
Star or Diamond Push Up: 8 8 8
Explosive Push Ups: 8 9 9
Tricep Alternating Lunges: 13 13 14

Day 17 - Strip The Fear results

Push-up + Clean & Press & Squat & Press: 6 6 6
Plyo-metric Jump & Press Up: 5 4 4
Plank & Floor touch & Knee Tuck: 8 10 10
Reverse Pull Ups (or Bent-over Rows): 24 22 20

Day 18 - What Doesn't Kill You results

Push-up & Front Raise: 6 5
Bag Drag: 4 4
Commando Push Up, Roll & Mountain Climbers: 2 2
Shoulder Lift & Squat & One Leg Lift: 8 9
Round the world: 12 12
Squat & Press: 9 10

Day 19 - Stronger results

Push-up + Burpee + Tuck Jump: 4
High Knees Skip: 66
Switch Lunge: 10
High Knees Skip: 60
Press up with Spider Knee: 6
High Knees Skip: 60
High Knees x 10 + Mountain Climbers x 10: 2
High Knees Skip: 60
Side Burpee & Oblique Abs: 3
High Knees Skip: 60
Push-up + Side Plank Twist + Oblique Drop: 4
High Knees Skip: 55
V Abs Left: 14
High Knees Skip: 50
V Abs Right: 12
High Knees Skip: 60
Hug Knees + Star Jack: 13
High Knees Skip: 58
Single Toe Touch Abs: 12
High Knees Skip: 55
Squat Jump: 9
High Knees Skip: 46
1/2 Burpee + 1 Push-up: 5
High Knees Skip: 48

Day 20 - Final Fit Test results

Squat Jump: 31
Push Ups: 13
Burpees: 11
High Knees: 116
Switch Lunges: 19
Tuck Jumps: 23
Straight Abs: 29

 

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