If that’s intimidating to you or you want a more structured guide, there are beginner guides on Bodyrock.tv. In Jan 2012 they posted a visual quick start guide, which you can find here. Another post, “How to Start Working Out with Us At Home” is helpful. There are few posts about the equipment used, as well as homemade alternatives. Not all alternatives are listed in that post, especially because many alternatives have been posted within workout comment threads by Bodyrockers. I have a few of them linked later in this guide.
5-8 min
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12-40 min
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Workout (whichever I choose for the day. I usually do just one….sometimes I’ll combine them but not often)
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3-5 min
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Bonus. I usually add a “bonus” of about 3-5 min of extra things. Lately, they’ve been doing this as part of the workout.
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0-20 min
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Cardio – either the interval skipping I mentioned before, running, or walking if I’m super wiped out from the workout. I don’t always do extra cardio.
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10-20 min
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30-93min
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Total
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I still spend about an hour working out, but it is more efficient & effective than my old routine. The workout is always different, so I don’t get bored. I often workout on my hour-long lunch break; these workouts are perfect. I don’t use my gym membership anymore, but these workouts can be done in a gym. I have most of the equipment used, but I accumulated it slowly. The equipment is not necessary, & there are always modifications you can do either at home, work, or the gym (more detail below).
1. INTERVALS
You work for a fixed period of time, with very short breaks. The breaks are just long enough to write how many reps you did for that round, & to move to the next exercise. Your goal is to move as quickly as you can with good form. Always keep good form rather than race through. Also, as you get tired and form suffers, switch to an easier variation & keep moving rather than just stop.
“10/30” means 10 seconds rest (when you write down your reps), 30 seconds work (pushing to your maximum). If there are 4 exercises & you’re going to repeat them all 3 times (12 rounds total), rounds 1-4 (round 1*) you will complete 1 set of each exercise, one following the next, then rounds 5-8(round 2*) would repeat that, & rounds 9-12 (round 3*) repeat again. Many workouts follow this format. There is usually a workout breakdown posted with the video so that you know how to set your timer. See 1/10/2011 Cherry Cherry Boom Boom Workout for an example of this type of format in action (this should help you set up how to write down reps, too):
24 rounds, 24 min total
1. set timer for 10 sec/50 sec 24 rounds
2. hit start [beep after 10 sec] 3. mountain climber sprints [beep after 50 sec] stop & write reps [beep after 10 sec] 4. single leg raises [beep after 50 sec] stop & write reps [beep after 10 sec] 5. mountain climber sprints [beep after 50 sec] stop & write reps [beep after 10 sec] 6. sandbag squat + kick up [beep after 50 sec] stop & write reps [beep after 10 sec] 7. mountain climber sprints [beep after 50 sec] stop & write reps [beep after 10 sec]
8. tricep knee raises
[beep after 50 sec] stop & write reps [beep after 10 sec]
Repeat steps 3-8 for the other 3 rounds.
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PUMPED UP KICKS WORKOUT 10/30 sec, 24 rounds, 16 min
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Exercise
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Round 1
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Round 2
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Round 3
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Round 4
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Round 5
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Round 6
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Round 7
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Round 8
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Round 9
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Round 10
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Squats
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10
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9
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8
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7
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6
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5
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4
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3
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2
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1
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Pushups
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10
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9
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8
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7
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6
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5
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4
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3
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2
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1
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Lunges
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10
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9
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8
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7
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6
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5
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4
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3
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2
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1
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Hanging Knee Raises
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10
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9
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8
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7
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6
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5
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4
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3
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2
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1
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Side Jump Lunges
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10
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9
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8
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7
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6
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5
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4
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3
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2
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1
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Pike Press Jump Tuck
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10
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9
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8
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7
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6
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5
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4
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3
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2
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1
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1. Shoulder Rolls
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10. Jump in Place
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19. Scissors
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2. Arm scissors (hug)
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11. Fwd-Backward Jump
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20. Lunge hip stretch (L)
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3. Arm Chops (like swimming)
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12. Side to Side Jump
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21. Floor hamstring stretch (L)
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4. Wrist circles
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13. Twist Jump
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22. Lunge hip stretch (R)
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5. Ankle rolls RT
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14. Jacks
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23. Floor hamstring stretch (R)
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6. Knee Circle RT (rt knee bent, trace wide circles with toe)
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15. ½ jump squat
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24. Upper body twist
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7. Captain Hip open/close
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16. Side to side leg lift
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25. Fwd Bend Twist
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8. March in Place
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17. Reach across side lunge
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26. Side to Side reach
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9. Jog in Place
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18. High kick to opp hand
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27. Yoga fwd bend stretch
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1. Walk in place to cool down
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10. Sit, 1 leg straight, other bent, forehead to knee, flat back
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2. Chin up/down on inhale/exhale
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11. Frog: kneel, knees wide, feet side flat, go to forearms, butt stays btw knees
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3. Fwd Bend Twist on in/exhale
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12. Sit, legs wide, walk out & back slowly, knees stay pointed up
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4. Arm across chest shoulder stretch
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13. Cobra
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5. Arm behind head triceps stretch
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14. Down dog, after few breaths, bend knees
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6. Arm behind back shoulder stretch
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15. Cat stretch on all fours
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7. Kneel, hand on mat, fingers to knees bicep stretch
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16. Sit, legs extended, touch toes
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8. Kneel, clasp hands behind back, lift hand up
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17. Lying Back stretch
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9. Lunge hip stretch, chest up à hamstring
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18. Pretzel stretch
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IS THIS REALLY ALL YOU DO?
- Record your reps for each workout you do. If you repeat a workout, you will be able to compare to previous scores. The more detailed your entry, the better. I note how much weight I use (if any), any modifications I do, & if I switch from full to modified moves (ex, 20 squat jumps/10 squats or 10 full push ups/10 knee push ups)
- Do the Fit Test posted on Bodyrock.tv (or something else you like) when you begin & repeat it occasionally.
- Measure your body fat with calipers. Here’s a post with instructions on how to do it yourself. If you belong to a gym, someone there may be able to help you with this.
This is a must! If you can’t afford to buy a Gymboss, there are free options! Do you have a smart phone? iTunes & Android markets each have great interval timer apps for free.
iTunes:
1. Round Timer by transcendent systems is my favorite. This app is the most like the clip-on Gymboss we all love. The logo is a red alarm-looking bell.
2. Gymboss (logo is a black & white stick figure in a circle, who looks like he’s running). The round timer app is super-easy to use, & Gymboss will let you build custom workouts. Their app isn’t as easy as their timer but it’s nice.
Android: I like these equally:
1.”HIIT Interval Training” by Giorgi Regni (the logo has a runner’s silhouette). Easy to use & you can save presets.
2. “A HIIT Interval Timer” by Pimpim Mobile (the logo looks like an analog clock). This one is also easy to use, but you can also make very specific workouts. If you wanted, you could make each round say “jump rope, squats, knee raises, etc.” I love both.
JUMP ROPE: YES/NO
DIP STATION: NO
At Home
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At a Gym
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a walker
homemade (see Fitness Tips on the site)
countertop corners for leg raises
under a table, hold onto the top for reverse pushups
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roman chair
pull up bars
parallel bars
treadmill handles?
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kitty litter
duffel bag dumbbells
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a child
kettleball
barbell
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Filling materials for homemade or bought:
Sand, rocks, rice, salt. Salt is cheap & compact. I paid $6 for 25# at smart & final. I split it into 6 baggies for easy weight adjustment).
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Here’s an example of a homemade sandbag made from items you can find in your home.
Here’s a homemade pink sandbag that looks exactly like the one for sale. It requires sewing. The link will take you to a tutorial.
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Pre-Bodyrock, I used to do the standard workout routine of long cardio workouts & long strength training sessions. I would spend a minimum of 60 minutes (usually 90 min) at the gym. Between my commute (1 hour each way) & my long work day (10 hr), it was difficult to get motivated to spend so much time working out, but I did it. Then, I changed jobs. I went from an active, on-my-feet-all-day job, to a sedentary one with the same schedule, same commute, & now I have to study. I knew that if I didn’t find a way to 1) make sure I exercise consistently each day & 2) suppress my appetite a bit, I would probably gain weight.
Years ago, when I was a broke student with no time, I walked or went up & down stairs on my lunch break. I went back to that habit. I decided to work out in a park by work during my 1 hour lunch break using an app on the iphone, Nike training Camp. I was very skeptical that their 15min – 45 min routines (including warm up/cool down) would be “enough.” They were…but with about 6 routines to choose from, I started to get bored. Around the same time, my friend Tara told me about Bodyrock. I was hooked from the first workout. Now I do them 6-7 times a week. 2-3 of those days are done at work on my lunch break. Since starting, I have only done ONE workout like my old ones. It was so boring that I stopped within 10 min & started a BR one instead!
Some people ask me about working out at lunch & are turned off to it for many reasons.
1) Preparation time
2) Getting sweaty at work is icky
3) How can you have a good workout & eat in an hour?
Like most things, once you have a set routine, it’s easy.
1) PREP TIME
At night I pack my workout clothes in a bag. In that bag are toiletries. I keep this at work: shoes, 2 sets of dumbbells, a yoga mat (in a bag), & a jump rope. Since I will not have time to go buy lunch, I must pack my lunch. I always have done this, so it’s not any extra time. I usually pack breakfast/snacks/lunch as I make dinner. I pick my workouts ahead of time.
2) THE ICKY FACTOR
I carry toiletries, workout clothes, & a change of some clothes with me in my bag. I clean up within 7 min after my workout. No one has said to me, “You stink.” I have asked… Also, I feel more alert & energized for the rest of the day!
I pick a few workouts at a time for work. I choose ones that have minimal equipment, or that can be modified with what I keep at work. 5min warm up + 12 min workout + 6 min cool down = 23 min. I have extra time to add in jump rope or a longer workout. Say I add 20 min skipping –> 43 min total. I can still clean up & eat fast. The key is to prepare everything ahead of time. I have coworkers who join me sometimes, & it’s nice to have someone else to workout with.
Since starting Bodyrock workouts, the longest period I’ve gone without working out is 4 days. If I don’t workout, I feel terrible. Not because I feel guilty, but because I feel so much better if I move. I say all the time that these workouts keep me happy, healthy, & sane.
WORKOUT INFORMATION
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Amazing websites with short, high intensity workouts for free.
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Link to Bodyrock.tv’s beginner guide (FAQ); Link to Visual Quick Start Guide 1/2012
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Link to Bodyrock.tv’s tips, including “How To Start Working Out With Us At Home”
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Link to warm ups on Bodyrock.tv
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Link to cool down & stretching posts Bodyrock.tv
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A great website that you can you to quickly search by various criteria (reps, intervals, time, etc)
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TIMERS, EQUIPMENT, & SUBSTITUTIONS
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A free interval timer for your computer
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The timer used on Bodyrock.tv
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This company sells the dip station, pull up bars, Indian clubs, & jump rope used on Bodyrock.tv. They ship to the USA, Canada, Europe, Australia, & New Zealand.
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Link to Bodyrock.tv’s dip station link. Here you can see posts about cheaper alternatives, ways others have saved money, & of course a link to the dip station.
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Link to the Lebert Equalizer
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You can buy one almost anywhere for very little. This is the one sold by the dip station people.
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Can be found many places probably, but this is the one sold by Ultimate Body Press.
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Link to Bodyrock.tv’s sandbag link. Here you can see posts about less expensive alternatives, ways others have saved money, & of course a link to the sandbag.
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Link to UGI
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Dynamax Ball
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Less expensive alternative, 14inch diameter. Multiple weights & colors.
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MISCELLANOUS
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Unsupportive Family?
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Possibly the best workout clothes ever….but pricey.
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T-shirts & more
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BODYROCK.TV TEAM
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Freddy & the rest of the team are very active on Facebook.
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Hello. Thank you for having all the BR workouts (Zuzka's) all searchable. Now that her picture has been pulled from the BR page sidebars and some of the older workouts, I'm getting nervous that the workouts themselves will be pulled. I've been trying to go through them all and adding them to my binder that is already full of BR workouts, if/when that time comes.
Hi Kelly,
I wish I could take credit for that searchable website! I found it randomly through a Facebook past one day. I love it, especially when I am indecisive about what to do. Recently I saw that Viddler.com also has many of the older workouts posted. http://www.viddler.com/explore/BodyRockTv/tags/bodyrock.tv
Hi, I am impressed by what you did here. I am a bodyrocker too and have plenty of time now as on maternity leave. I wondered how I will get organized when I go back to work. I have a question when you workout at lunch time, where do you go ? just outdoors close to you work? or in a gym still? I find myself loosing too much time under the shower (we do have showers at work, yay) So I do my stretching under the shower.
Hi Lababla,
Thank you. I have two places to choose from. Most days, I workout in a little room in my building that isn't used during lunch time & has ample space for me & 3 other people (usually I lead another person). The advantage of the room is that it is right near my office so I have more time for warm-up/cool-down/extra skipping or bonuses. If the weather is beautiful or the room is taken, I walk to a park that is just under half a mile away. I love the park, but if we go there it cuts into warm-up/cool-down time & we rarely have time for extra skipping. If those bother were unavailable, I would probably to a patio near the building's employee lunch room….or go for a run.
You are lucky to have showers at work! The biggest tip I have is to be prepared: make your lunch & pack your gym bag at night so that you have less to think about in the morning. Also, if possible, keep basics at your work space (mat, jump rope, weights, a bag to carry them, & shoes)so you won't have to carry so much to & from home everyday. I hope that helps!
thanks for your reply. I have definitely an issue with the place to workout. I can't do that indoors in my workingplace. I used to go run outside, and any place “quiet” is a mile away.(downhill)By experience, I know if I don't workout at lunch time, I won't do it when I get back home. However I should have the possibility to work from home 2-3 times a week.I guess I would rather have the days I work in the office as rest days and workout at home (week and week-end).
That sounds like a great plan. I have been known to stop mid run to do 10 pushups/20 walking lunges/10 squats every few minutes, too (I'm okay with looking like a crazy person in public).
Hi! Thank you for helping me to share my tutorial about the pink sandbag 🙂 Have fun!!!
Do you prefer Zuana's workout or Lisa-marie's?
I like them equally.
Wow! This blog is amazing! You are really good at explaining everything. I have been bodyrocking since last November and love it, but I wish I had found your blog back then! Thanks for sharing all this!
Thanks, Karli!
How often do you do your extra cardio?
Hi,
I almost always do extra cardio. The 3 days a week I workout on my day off, I usually add 12-20 minutes of jump rope in increments of 10sec rest/20sec work x 8 rounds (=4 min). The 2-3 days I workout on my lunch break, I do about 4-12 min extra jump rope depending on the day.
I love that you love love efficiency, and usually that means one is thorough as well, which is very evident on the blog. I hope every new bodyrocker visits your site! I've been bodyrocking for a few years but love the consolidation of information here.
I love that you workout during your lunch breaks, and may I suggest a couple of products for you: dry shampoo (Suave, Tresemme, Pssssst, lots of other drugstore brands available) and baby wipes.
Thanks!
I can't figure out why, but your comment & my reply won't show up on my site. I want you to know that I didn't delete your comment! I appreciate when someone takes time to comment. I hope that you received the reply I wrote earlier this week.
I don't know if you'll answer this but I was wondering if you can do bodyrocking with bad knees since a lot of it is squatting, lunging and jumping…
Do you see a doctor for your knees? I would ask them if there are exercises to avoid. My doctor would say, “If it hurts, don't do it.”
I know of BR's with bad knees who do these routines, but they modify the moves that are rough on the knees. Ex: squat jumps , substitute weightless squats, no jump. Jump lunges, substitute regular lunges without weight. For any combination involving jumping, step into place instead. Eliminate weight from squats, lunges, & step ups. Don't do ninja jumps or jump tucks. I hope that helps!
I'm sorry to hear that. Swimming is an excellent workout & couldn't be easier on the knees. You could do rep-based routines with upper body moves & abs from BR, but I understand what you mean about the effort to modify! Much of BR's appeal is that you can just go online to get a workout without thinking about it too much. I hope you find something you like to do that is easy on your knees.
I've got an angry knee right now, so I have been doing modified leg moves with a limited range of motion. Sandbag swings are a good one to do as long as you listen to your knee. Not being able to do the full workouts is extremely frustrating, but workouable.
That's “workable”. 🙂
Thank you for posting this information. All of my questions were answered on how this work out works! I will be back to visit!
I'm glad that you found my post helpful! Thanks for letting me know 🙂
Hi! it's Nehta (who did the sandbag on facebook)
Since I uploaded the tutorial on my website , completed with people's questions, would you mind if I ask you to replace the link to my facebook page to my website? It's as you want.
I will publish every picture of people's sandbags on it.
Here is the address http://www.nehta.ch/index.php/couture/pink-sandbag-tuto
Thank you very much and keep on bodyrock!
I recently updated my Disqus app & somehow wiped out all the previous comments. Oops!