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23Mar/121

Bodyrock.TV February Challenge

As of last weekend, I have completed Bodyrock's February 30-day challenge! (Which, again, only includes 20 actual workouts, since we're not counting active rest days. :P) Since I only completed the last one midway through February, I did actually do this series in just the one month! So, since I shared my stats last time around as well, let's see how I did this time, shall we?

I've actually included notes like whether I did push-ups on my knees or toes, what weights I used etc. this time, as well as the occasional comments. The previous time I didn't really write any, since I wasn't planning on posting my scores at all when I was writing them down :P So hopefully things will be slightly less boring for you now. Still, let's do the important part first -- the initial and final fit test -- and then I'll post the full thing under the cut.

Day 1 - Fit Test

  • Squat Jump: 28
  • Push Ups: 15 (on toes)
  • Burpees: 10
  • High Knees: 118
  • Switch Lunges: 16 (step-out version)
  • Tuck Jumps: 18
  • Triceps Dips: 18
  • Straight Abs: 25

And the final one; included in parentheses are the percentage increase in reps as compared to January's and February's initial Fit Test, respectively.

Day 20 - Final Fit Test

  • Squat Jump: 32 (78%, 14%)
  • Push Ups: 20 (300%, 33%) (on toes)
  • Burpees: 12 (50%, 20%)
  • High Knees: 120 (60%, 2%)
  • Switch Lunges: 24 (33%, 50%*) (step-out version)
  • Tuck Jumps: 26 (100%, 44%)
  • Triceps Dips: 26 (n/a, 44%)
  • Straight Abs: 31 (63%, 24%)

(*I somehow managed fewer switch lunges during February's fit test than the initial one in January, so the total two-month increase is actually lower than the increase just during February :P)

Not too bad, I think! Some scores (like the Burpees and High Knees) didn't improve too much, but keep in mind that they had already gone up quite a bit between the beginning and end of January's challenge. Hit Continue Reading if you're interested in my scores for each workout :)

Day 2 - 300 Rep Fat Slaughter results
Pyramid style: 10 reps of each, followed by 9, 8, etc. down to 1 rep each:

  • Alternating hand sand bag swing using the Pink Sandbag
  • Shovel left using the Pink Sandbag
  • Shovel right using the Pink Sandbag
  • Clean and Press Left using the Pink Sandbag
  • Clean and Press Right using the Pink Sandbag
  • Reptile PushUp (from toes)
  • Mountain Climbers x2
  • Star Push Ups

Time: 37:36

(Used a backpack with about 10lb weight instead of the Sandbag, and included the final 3 core exercises in the pyramid circuit instead of doing them as a separate max-reps HIIT mini-workout afterwards.)

Day 3 - Tighten It Up (with ab bonus) results

  • Sandbag Shoulder Lift & Drop (L & R Shoulder): 12 11 11 (10lbs weight)
  • 1 Leg Push-up’s & jump over the Sandbag: 5 6 6 (on toes, with 2 legs)
  • 10 High Knees & 10 Mountain Climbers: 3 3 3.5
  • Tuck Knees & Explosive Star Jump: 17 12 10
  • Star Abs – Alternate L & R arms & legs: 20
  • Left Oblique Plank & Side Drop: 11
  • Right Oblique Plank & Side Drop: 11

Day 4 - Hard & Tight results
Pyramid style: 10 reps of each, followed by 9, 8, etc. down to 1 rep each:

  • Tuck Jump + Sandbag Press + Reverse Lunge L (10lbs weight, in first 2 rounds only)
  • Tuck Jump + Sandbag Press + Reverse Lunge R (10lbs weight, in first 2 rounds only)
  • Triceps Push-ups off Equalizer (done off the wall)
  • 1/2 Burpee + Sandbag Upright Row (10lbs weight, burpees on first 2 rounds only)
  • Reverse Pullups off Equalizer (done off pull-up bar aka: my bedframe, with 1 foot on couch for support)

Time: 28:19

Day 5 - Show It Off results

  • 15 x Sandbag Squats (10lbs weight)
  • 15 x Plank Knee Tucks L+R (done off the floor, on toes)
  • 15 x Shoulder Press (10lbs weight)
  • 15 x Bentover Row (10lbs weight)
  • x4

Time: 15:15

8 x 50sec High Knees: 134 118 109 98 97 84 82 74

  • 15 x Sandbag Squats (10lbs weight)
  • 15 x Push Ups (done off the floor, on knees)
  • 15 x Reverse Pull Ups (done off bedframe, 1 foot support)
  • x4

Time: 12:23

Day 6 - Bikini Bunny results

  • 2 x Push-up’s + Burpee + Tuck Jump: 5 4 (on toes)
  • 10 High Knees + 10 Mountain Climbers: 2.5 2.5
  • 2 x Push-Ups Jump Board: 4 3 (on toes)
  • 1 x Frog Jump + One Push-Ups: 5 4 (on toes)
  • Wood chop – Knee to Shoulder (Left Side): 13
  • Wood chop – Knee to Shoulder (Right Side): 13
  • Knee Raises: 24 (replaced with froggy crunches)

(I was all like, what? You just made us do 60 push-ups in a row yesterday, and now every other exercise is a push-up? ...and then I realised that you normally have two rest days in between day 5 and 6, and I'm the silly one here, doing them on sequential days because I had to go and take extra rest days during week one.)

Day 7 - Commit & Succeed results
Pyramid style: 10 reps of each, followed by 9, 8, etc. down to 1 rep each:

  • Keg Squat L (sandbag lift L, squat, frog jump, squat jump x3)
  • Keg Squat R (sandbag lift R, squat, frog jump, squat jump x3)
  • Sandbag Hugger
  • High Knees Mountain Climbers Combo (10x each)
  • Rotational Abs

Time: 53:22

(I saw this and figured it wouldn't be too bad, only 5 exercises, just like the workout on day 2! So "only" 5*55 = 275 reps. Then I realised you were supposed to count a full SET of 10 high knees + 10 mountain climbers as one rep, and the first two exercises effectively have 6 reps-per-rep as well. That way, this suddenly becomes a 1870-rep workout, which is just freaking insane, if you ask me. I skimmed through the comments for this workout post, and it seems most people needed 45 to 70 minutes to complete this, and even the advanced/longtime bodyrockers were taking 30-35 minutes to do it. That's kind of ironic for a post that literally includes the line "BodyRocking takes a maximum of 20 minutes per day and those 20 minutes will change your life."
Anyway, I ended up doing the whole monstrous series of high knees + mountain climbers first, which ended up taking me 22:18 for just that one exercise alone... then I paused my timer, took a break, and came back to finish the rest of the workout. But I did finish it! Now my legs are one big pile of jello.)

Day 8 - Do It Like You Workout results

  • 1 x Push-Up + Clean & Press & Squat & Press: 4.5 4 (from toes; 10lb weight)
  • Lunge & Press – Left Leg: 15 16 (10lb weight)
  • Lunge & Press – Right Leg: 15 16 (10lb weight)
  • Side Jump, Centre Push Up, Side Jump: 6 6 (from toes)
  • Single Arm Clean & Press – L & R Alternate: 16 18 (5lb weight)
  • Knee Lift with Equalizer: 25 25 (replaced with froggy crunches)
  • Left Leg Bridge: 14
  • Right Leg Bridge: 14
  • Over Head Abs: 11 (10lb weight, at chest)

Day 9 - alternate workout

  • 11km (7 miles) road cycling, partial slight incline, 10mph wind

Time: ~50mins

Day 10 - Ass Fire results

  • Prisoner Squat Jumps: 36 37 38
  • Straight Abs: 10 11 12
  • Reverse Push Ups: 9 11 12
  • Step Ups (L & R Alternate): 57 60 73
  • Sraight Abs: 10 11 12

Day 11 - Fit Test

  • Squat Jump: 32
  • Push Ups: 16 (on toes)
  • Burpees: 11
  • High Knees: 120
  • Switch Lunges: 18 (step-out version)
  • Tuck Jumps: 21
  • Triceps Dips: 22
  • Straight Abs: 27

Day 12 - alternate workout (ZWOD #1)

  • 10x Dive Bombers
  • 5x Burpees
  • 20x Squat Leg Lift L+R
  • 5x Burpees
  • 10x Side Plank Life L+R
  • 5x Burpees
  • 10x Pistol Squat L+R
  • 5x Burpees
  • x3

Time: 23:45

(Zuzana (see video) is the former Bodyrock.TV host, and I just discovered she started her own new workout channel about 6 weeks ago :))

Day 13 - Turn Up The Music results

  • Squat Jumps: 17 19
  • Side Jumps: 14 12
  • Push-Up Hand Raise: 10 9 (on toes)
  • Knee Lifts: 21 18 (replaced with froggy crunches)
  • Lunge & Twist (Left Leg): 11 10 (10lbs weight)
  • Lunge & Twist (Right Leg) 10 11 (10lbs weight)
  • Tuck Abs: 19
  • Reverse Crunch: 9*
  • Oblique Twists: 45

(*Stopped about halfway through the 50s because for some reason, I was barely feeling this in my abs and yet it was actually hurting my lower back? Guess I was doing something wrong there, haha)

Day 14 - alternate workout (homemade 666 rep challenge)

  • 50 high knees
  • 15 pushups (on toes)
  • 20 triceps dips
  • 20 shoulder presses (2x5lb weight)
  • 20 side arm raises (2x5lb weight)
  • 30 hammer curls (2x5lb weight)
  • 50 high knees
  • 15 pushups (on toes)
  • 20 triceps dips
  • 20 shoulder presses (2x5lb weight)
  • 20 side raises (2x5lb weight)
  • 30 hammer curls (2x5lb weight)
  • 10 squat jumps
  • 25 straight abs
  • 25 froggy crunches
  • 50 mason twist
  • 60sec plank
  • 10 squat jumps
  • 25 straight abs
  • 25 froggy crunches
  • 50 mason twist
  • 60sec plank
  • 5 tuck jumps
  • 15 squats with leg raise left
  • 15 squats with leg raise right
  • 15 lunges left
  • 15 lunges right
  • 5 tuck jumps
  • 15 squats with leg raise left
  • 15 squats with leg raise right
  • 15 lunges left
  • 15 lunges right
  • 4 burpees

Time: 35:33

Day 15 - alternate workout (ZWOD #2)

  • 5x Manmakers (1/2 Burpee, Pushup, Single arm row L+R, 1/2 Burpee, Shoulder Press) (5lb weight)
  • 20x Low Burpee Hops
  • 10x Twisted Pushups (Single leg pushup, Twist over to other side)
  • 25x Competition Situpsx3

Time: 26:10

Day 16 - Glad You Came results

  • Mountain Climbers: 66 50
  • Squat Lunge Back & Side Lunge: 4 4 (sets)
  • Ugi Jump: 22 22
  • Push Ups: 12 9 (on toes)
  • Straight Arm Plyo-metric Jump: 12 14
  • Reverse Pull Ups: 10 11
  • Side Oblique Twist – Left Side: 14
  • Side Oblique Twist – Right Side: 11
  • Bicycle Abs: 25

Day 17 - Roc It Out results

  • Switch Lunges with Sandbag: 18 20 (10lbs weight, step-out version)
  • Staggered Push Ups: 8 8 (on toes, "walking" version)
  • Reverse Pull Ups: 8 6
  • Plank Side Hops: 11 14
  • Sandbag Squat Jumps: 11 10 (10lbs weight)
  • Dive Bombers: 6 8

(I did this workout and the Day 16 one back to back, since I'd taken an extra rest day. I think it really shows in the results for this one... I was already pretty knackered after doing the first one :P)

Day 18 - Hot Girls Sweat results

  • Push Up & Twist: 6
  • Sandbag Swings: 12 (10lbs weight)
  • Switch Lunge: 15
  • Bentover row: 15 (10lbs weight)
  • Side Lunge – Left Leg: 11 (5lbs weight)
  • Side Lunge – Right Leg: 11 (5lbs weight)
  • Push-Up & Touch Shoulder: 7
  • Lunge & Twist – Alternate legs: 6 (10lbs weight)
  • Shoulder Press & Squat: 7 (10lbs weight)
  • Elevated Push Ups: 6 (on toes, and actually elevated! my first time ever doing elevated pushups :D)
  • Mountain Climbers: 40
  • Reverse Pull Ups: 6
  • Plank: n/a
  • Side Oblique Plank – Left Side: n/a
  • Side Oblique Plank – Right Side: n/a
  • Tricep Dips: 12
  • Goblet Squats: 8 (10lbs weight)

Day 19  - alternate workout - ZWOW #3
Pyramid style: 5-10-15-10-5 reps of each

  • Split Squat Jumps L+R
  • Single Leg Lunge L+R (10lbs weight)
  • Superman Push Ups
  • Skaters L+R

Time: 18:03

Day 20 - Final Fit Test

  • Squat Jump: 32 (78%, 14%)
  • Push Ups: 20 (300%, 33%) (on toes)
  • Burpees: 12 (50%, 20%)
  • High Knees: 120 (60%, 2%)
  • Switch Lunges: 24 (33%, 50%*) (step-out version)
  • Tuck Jumps: 26 (100%, 44%)
  • Triceps Dips: 26 (n/a, 44%)
  • Straight Abs: 31 (63%, 24%)

(*I somehow managed fewer switch lunges during February's fit test than the initial one in January, so the total two-month increase is actually lower than the increase just during February :P
Included in parentheses are the percentage increase in reps as compared to January's and February's initial Fit Test, respectively.)

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