there it is everyone.
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I don’t know how many of you follow the “drama” going on at BodyRockTv (NOT drama caused by the lovely folks running the site, but rather by those who USE their FREE service to get in shape). Some of the comments are truly upsetting, and while change is never easy, it’s all about how you react to that change.
I’ve been Body Rockin’ a long time, and I love their workouts AND their challenges. It’s truly passion that drives them: something that inspires me on a day to day basis. People seem to forget that these are FREE workouts for their fans: it’s not a job they have to do, it’s a PASSION they are following.
I LOVE Body Rock TV workouts. They’re fast, effective, and suitable for all fitness levels (I know some of them look nutty, but don’t be intimidated! There are ways to modify everything and if you’re not sure how, ask me!).
When Body Rock first started, equipment was kept to a minimum and the workouts were mostly body weight based. While they still offer amazing body weight exercises, more and more of their workouts incorporate equipment that you may not have at home. This has left some Body Rockers feeling as though they can’t keep up and newbies confused about what to do. (Keep in mind, there’s no reason to feel that way! Most of the equipment based exercises have body weight alternatives that are just as effective).
When there’s a will, there’s a way. You can mimic the equipment if you don’t have them on hand, or simply do your own thing. But, since the gear they use aren’t items you’re likely to find at your local store, I’ve added links below to show you where to pick them up online. I really do LOVE my Body Rock equipment (and do recommend picking up a few), and they are the best option to make sure you have quality equipment that you’ll use for a LONG time. But when I started, their equipment wasn’t in my budget and I had to make do with what I had on hand.
Whether you’re looking to invest in something new, or trying to find alternatives that are in line with your budget, there are ways to get the same benefit from the workouts using materials you have around the house.
BODY ROCK TOOLS (and budget friendly ways to fake ‘em).
It seems like every other Body Rock workout is using the dip station these days, and with good reason. It’s a versatile piece of equipment, with a range of exercises to keep your whole body challenged. It’s also easy to assemble and portable (unlike a chin up bar). From abs to reverse pushups, there’s little you can’t do with the dip station.
There are tons of expensive models out there (up to $200), but the Ultimate Body Press Dip Stand will run you less than half of that. (I’ve seen it for slightly cheaper on some other sites, but the shipping cost ends up making the purchase more expensive. The link above is for Amazon, and shipping is free for most locations, saving you more moola in the end - check out the details before you buy).
Fake It: Before I had my station, I used 2 sturdy surfaces & a metal broomstick rod (must be metal, or sturdy enough to support your weight. I don’t recommend wood or plastic - they snap and bend). I’d move my two couches back to back, and make a space for me to fit in between. The couches were sturdy and heavy enough that they didn’t move, which made me feel safe. I’d use the stick for reverse pullups, and just my hands on the back of the couches for ab work or leg lifts. Some kitchens have parallel counters that can also work, and chairs are another option (though it’s important you make sure they won’t move - weights at their bases, or up against the wall can work too. Tip: place a pillow or soft surface below you if you’re not sure that it will hold and be careful! I feel confident using mine, but I have no way to tell if your D.I.Y station is SAFE.
Literally, a Body Rock staple (and something everyone should have). It’s lightweight, clips on, and is pre-programmable. Most Body Rock workouts follow the same interval patterns, so it’s unlikely you’ll need to change your timers for each workout. You can also invest in a Gymboss ARMBAND if your workout wear isn’t clip friendly. What sets it apart from a regular stopwatch is really just the beeps and being able to save the intervals: we respond better, push ourselves harder and get a better workout when there seems to be a sense of ‘urgency’. For less than $20, it’s not a bad investment and one you will use for a LONG time.
Fake it: interval timer Apps (including GymBoss), online programs and stopwatches are all easy & free options. Even egg timers can help, though it’s annoying to reset them. Personally, I find the beeps really motivating, so the App is the best free option for me (though I don’t like to have my phone with me at the gym: hence why the clip on timer is better for gym time).
Another Body Rock staple. The sandbag is different than weights, and you can swing it, push it, heave it, carry it on your shoulders and more. Because if it’s shape and weight distribution, it can target more muscle groups (instability) and is a wee bit more versatile (easier to throw on your back, do example). You also don’t have to worry about damaging your floors when you put it down. This model is the cheapest I’ve seen that comes WITH the weight (four packs of 10lbs, that you can insert yourself). Plus, it has handles.
Fake it: I used to wrap my dumbbells in pillows (literally put them INSIDE the pillow) and then stuff them in an old strudy gym bag. The handles weren’t usually strong enough, so I used old belts to wrap around the bag. It wasn’t pretty, and I can’t say I didn’t need to mend my bag from time to time, but for most moves it was a decent alternative. Spread the weight out evenly, use towels or pillows as a buffer, and reinforce the whole thing with a pillowcase before strapping on the belts.
The Ugi is another tool that Body Rockers can’t live without. Essentially, it’s like a medicine ball, but softer and squishier. It’s also portable, comes in a few colors, and is perfect for functional training.
Fake It: A regular medicine ball will do just fine and cost you significantly LESS, though it’s not as squishy. Small sized stability balls filled with sand/water can also mimic the Ugi (though I highly advise you tape/seal it up tighter with reinforcements.
For today’s workout, I thought we’d try to go one on one with Zuzana! Don’t be scared, you can tailor this to your own level.
Some of you have mentionned that it’s hard for you to do the interval workouts on your own or without a DVD. No excuses for this one! GET READY TO PUSH PLAY and follow along!
Watch the tutorial before you start: practiving some of the moves can certainly be part of your warm up. Each move will go for 50 seconds, then you’ll rest for 10 seconds. Push yourself: it’s a cardio/strength interval BLAST.
You don’t need ANY equipment: just a mat, a bottle of water and a good attitude. If you don’t want to follow along move for move, you will need an interval timer.
Printable workout & pics here: http://www.bodyrock.tv/2010/10/29/bang-bang-workout/
Tip: Try to keep up, but take breaks when you need to! It’s intense but do-able! There’s a pause button for a reason.
BEGINNERS: REALLY watch the tutorial for modifications. It’s more important that you do this workout at YOUR OWN LEVEL: you’re already a rock star, you don’t need to compete. :)
Workout: 30 minutes, plus warm up.
Cool down: Try this Tone It Up Stretching routine to stretch and work on your flexibility after you’re done. :)
Get your sweat on! Kill it!
Hot off the presses! This one was JUST posted.
Quick workout (12 minutes), so no excuses!
Set your Interval Timer for 24 rounds of 10 and 20 second intervals. This workout is a circuit of 4 exercises that you will repeat 6 times. You have just 20 seconds for each exercise and 10 seconds of rest in between so try to really push at your max effort.
Warm up BEFORE this workout. Stretch afterwards.
1) Side Jump Lunge – 17, 18, 18, 16, 18, 17 (with Fit Ball)
2) Pendulum – 36, 35, 35, 32, 34, 34 (with Fit Ball)
3) Sandbag Clean – 6, 6, 6, 6, 6, 6 (with Sandbag)
4) Ugi Squeeze – 34, 34, 36, 34, 35, 33 (with Fit Ball)
See the 12 minute workout below & more details on the Body Rock site.