Thread: BODYROCK FREE 15 Minute Hot Body Workout

15 Minute Hot Body Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv

That P90X thread got me thinking and a friend of mine suggested this to me as a free alternative. I'm going to give it a try!

Oh my gosh her body! I am interested in giving this a try too. I couldn't find on her site though where to go to start. I clicked on the workouts and there are specific ones for each area of the body. Do you just start threre and do 15 min. of buns for example, or is there an all over body 15 min workout?

Oh yeah, this looks like fun. I will give it try.

http://www.bodyrock.tv/category/daily-workouts/
http://www.bodyrock.tv/category/archives/

I still don't get it....where do ya start?

You can start anywhere : )

Psychopath Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv

I'm trying this tonight...made an attempt at 5am this morning and failed...we will see how far I get LOL!

I ended up buying a small Gymboss interval timer (PINK) and it has been easy to use and set up. I'm sure you can do everything without the timer but i'm a gadget person....especially if it's pink or orange.

POST WORKOUT

OMG!!!


Burpees: 5,3,4,3,4,4,5,3
One leg dead lift: 10,10,10,10,10,10,10,10
Mt climb: 27,11,16,15,10,16,17,15
Side crunchers: 18,17,18,18,18,18,17,18
Side lunge touchdown: 10,10,14,13,8,13,11,12

I'm so spent.....

oo la la! great list of workouts! i'll totally be doing these every morning. need to set my alarms back a little. wow, these look so awesome! so how hard was the Psychopath? post back here tomorrow morning and let us know how sore you are! woo woo!

I'm definitely interested, too! Can't wait to hear how day 2 goes!!!

Just did the stretching and it was good! A little to fast but stretched out everything well before bed.

Just did it this morning! so tired. my clothes are drenched. haha my first leg dead lift i could not balance myself for the life of me!!

Psychopath:

Burpees: 4, 5, 3, 3, 3, 4, 3, 5
Single leg dead lift: 5, 10, 9, 10, 11, 10, 11, 11
Mtn Climbers: 30, 19, 11, 18, 16, 17, 16, 20
Side Crunch: 9, 10, 12, 11, 11, 10, 9, 11
Side Lunge with touch down: 12, 12, 11, 11, 12, 11, 10, 11

http://www.bodyrock.tv/category/arch...minute-cardio/
I did this one tonight but didn't count...i was lazy! It kicked my butt again though.....I'll try to take my numbers next time.

eden eyes - you are a badass!!!! I didn't do the leg lift with the side crunch...it would have killed me LOL (Psychopath workout)

haha thanks you are too lylagus! i did the leg lift with the side crunch but it was sooo hard! it was hard to do it in the first place, like positioning wise, and harder to keep doing it!! and my obliques were already sore from doing so much Samba the day before! ah well, such is the psychopath ;)

and oh geez that looks crazy! totally doing it tomorrow!

20 min workout - I didn't do the weights with the bicycle crunches because i lack coordination and I'm not strong enough....other than that i pushed through... i'm still feeling it today LOL

dang you are just on top of this. if we keep this up, our butts will be RIPPED haha. just imagining a six pack on each cheek...ew lol

eden_eyes - I'm shooting for every other day to start...it takes me a day to recover ..... but eventually I would like to do one every day and maybe work up to 2X a day since they are so short (but intense).

yeah true dat. i was feeling it yesterday in my glutes and hams mainly. i'll be forcing my bf to undergo the psychopath with me today and have my mom do it tomorrow, that or the cardio routine. my glutes feel fine today, but my hams are still pretty tight. the boyfriend is a AirForce guy so he's always bragging about being in great shape, so i wanna see him actually get tired today lol. yeah i thought i could do one every day, but they are so brutal! i'll keep trying, but yesterday was definately a no thankyou day haha.

15 Min Hot Body Workout 15 Minute Hot Body Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv

side jump lunge - 45,45,45
reptiles - 15,11,11.5 (went down couldn't get up so that is the .5)
V Crunch - 25,15,10 OMG!!!!!
Prisoners - 38,35,38
Girlie style pushups (I don't have a hanging place) - 10, 8,8 (I need to work on my pushups which is why I picked this)

OMG!!! 550 Rep Workout 550 Rep Muscle Murder Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv
I'm going to work up to that..

I might try this one tomorrow
Sexy Beast Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv

crap! i did the Hot Body at my parents' house and left my results there. I will say though, I was not as impressed with the hot body as i was with the psychopath. i didn't sweat hardly at all (don't get me wrong it did hurt!!) and i was totally drenched with the psychopath.

i'm going to do the cardio one tomorrow.

I did the Sexy Beast one the day before yesterday...OMG I wrote down my results but can't find them...i need to organize a little better : )
The Hot Body one will be good for low energy days : )

I tried the Ab Torture last night but had too many interruptions and I think i'm coming down with something.

I did get through the first sequence with one repeat. I used a 5 lb kettle bell

These look great, totally hardcore, but I think I'll be starting with the absolute beginners workouts!

cripes I'm getting old. I've been following this thread and I'm still clueless.

Will spend some more time on the site to gain more knowledge. But keep up the good work ladies. If you are doing these exercises in any capacity, you are on your way I'm sure.

I think I need a body rock for dummies....;-)

Originally Posted by HOOKEDNOVICE

cripes I'm getting old. I've been following this thread and I'm still clueless.

Will spend some more time on the site to gain more knowledge. But keep up the good work ladies. If you are doing these exercises in any capacity, you are on your way I'm sure.

I think I need a body rock for dummies....;-)

20 Minute Cardio 1: Lunge Variation | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv

does this link work for you?

hmm i posted my results a few days ago, oh well here they are again. this is for the cardio workout:

lunges: 13 15 10 8 17 12 11 8
Push ups: 13 11 9 7 7 5 6 6 (so hard!)
back lunges: 12 10 11 10 10 12 10 10
bike crunches: 11 16 13 14 14 14 13 12
side lunges: 22, 21, 17 15, 19, 17, 14, 26!! (i modified these into the side lunge with a touchdown)

this was pretty rough! I'm getting inspired to start writing my own Tabata workouts!

Let me know what you write..i was thinking up some as well. I'll try yours : )

20 min cardio workout
lunges: 17,17,17,17,17,17,16,18
Push ups: 8,8,8,8,6,6,6,6 (i'm weak with these..my nemesis!!!)
back lunges: 10,10,10,10,8,10,10,10
bike crunches: 26,26,25,25,25,25,25,25 ( I thought i would die)
side lunges: 12,13,11,12,13,13,13,(i used little 2 lb soft weights in each hand)

Eden_eyes you are rockin it!

All right I've got one that focuses mainly on the core, thighs, and glutes.

20 seconds high intensity, 10 seconds rest, 8 rounds, 4 minutes per exercise, just like Tabata style. 20 Minutes.

Double Cockroach: lay on back with arms straight overhead, legs straight and feet together. Crunch, bringing your arms and legs up to the ceiling, like you're trying to touch your hands to your feet together, keeping legs and arms straight as possible. Return to start and repeat

Jump Squats: this is where the sneakers come into play, especially if you have weak ankles. Start feet hip width apart and squat as low as you can while keeping good form, and JUMP! Landing back down into a squat, repeat until 20 seconds are up. Feel free to extend your arms overhead when you explode up.

Side-Side: Lay down on back, legs bent, feet on floor. Extend arms past legs, pointing hands toward your feet. Lift shoulders off floor and, utilizing your obliques, bend side to side, horizontal to the floor, trying to reach your hands to your feet one at a time.

High Knees: Basically jogging in place but bringing your knees up as high as you can. Try focusing on an object like a tv, a frame, flower, or have a friend hold their hands out so you can gauge your knee lifts.

Leg Lifts: Lay on back, hands under butt or grabbing on to something sturdy behind your head. Keep legs extended and lift to 90 degrees, dropping again to a few inches off the floor. These can be modified into flutter kicks, but these are hard to keep track of because they go so fast. You choose! Both are extremely effective, but I feel flutter kicks more, personally.

I'm going to try it tomorrow and smooth out any bumps i find. By the way! I developed a new shoulder, pectoral, core, hamstring, and booty workout move! It's difficult to explain in writing, but I'll try. It's VERY hard to keep up with. My roommate, who is a regular yogi started getting butt cramps after 5 of them, and I had to give up not long after. Maybe you can help me name it :D

Start out in table pose: on hands and knees, flat back. Get into "girlie push-up" position. Do a push-up. As you go down, extend one leg behind you, straight, toe pointed. Swing the leg out and towards your face, trying to keep it from going up above the head. As you come back up, swing it back to starting and switch sides. If you remember from the Hot Body workout, it's kind of similar to a Reptile Push-up, but worse. Be sure to do it slowly so you can get the most of the moves and to be safe and keep good form. Be sure to warm-up before you do this as the stretching of the glutes can hurt! To make it better for your core, push you knees a little farther back instead of staying in table pose.

Let me know what you think!!

Originally Posted by eden_eyes

20 seconds high intensity, 10 seconds rest, 8 rounds, 4 minutes per exercise, just like Tabata style. 20 Minutes.

Double Cockroach: lay on back with arms straight overhead, legs straight and feet together. Crunch, bringing your arms and legs up to the ceiling, like you're trying to touch your hands to your feet together, keeping legs and arms straight as possible. Return to start and repeat

Jump Squats: this is where the sneakers come into play, especially if you have weak ankles. Start feet hip width apart and squat as low as you can while keeping good form, and JUMP! Landing back down into a squat, repeat until 20 seconds are up. Feel free to extend your arms overhead when you explode up.

I'm a visual person so let me know if these are similar to what you are talking about.
Double Cockroach - i'm trying to visualize..it it like a pike position on your back? Like this vid?
[ame=http://www.youtube.com/watch?v=sTYdRiLfuO0]YouTube - V-ups Abdominal Exercise aka Pike crunch abs exercises[/ame]

Jump Squats?
[ame=http://www.youtube.com/watch?v=kxmVHBqa1gg]YouTube - How to do Jump Squats[/ame]

I have done the high knees before and the leg lifts....i'll have to try the side to side and work it out in my brain

yeah, the pike is pretty much it, but i go straight up, like 90 degrees to work my lower abs more, since my diaphragm is really strong. and that jump squat is exactly like what i was saying!

so yeah!

omg i just did my workout, it kicked my butt! my quads are on fire and are currently bulging, mainly from the jump squats lol.

Double Cockroach: 6 7 6 5 8 6 6 6
Jump Squats: 14 12 12 11 11 10 11 14
Side to Side: 26 25 19 18 18 21 23 25 (I played around with this one, trying to find a deeper pull on my obliques)
High Knees: 45 37 30 31 32 34 33 35 (started out with a hop-thing but that worried my ankle, so did high knee marching basically)
Leg Lifts (went to flutter kicks immediately lol): 5 17 15 13 12 16 16 16

this was hard and i'm shaking and drenched. ughhhh i'm proud of myself