Body rock 30 Day challenge

Posting here for some accountability,......

I started the bodyrock 30 days challenge today - OMG I am soooo unfit!

Basically day one you do the fit test - a series of 8 exercises, 50 seconds each with 10 second rest in between. You record how many of each you can do and aim to improve that by the end of 30 days. I've written the number of each I did....

1. Squat jumps 30
2. Push ups 31
3. Burpees 9
4. High knees 51
5. Switch lunges 31
6. Tuck jumps20
7. Tricep dips 21
8. Straight abs 15

You do one 12 min intense session a day and 2 active rest days a week. How I would love to look like some of the women on their site!

I am so shaky I can hardly type. That list looks so easy until you do it.
I've taken before photos - semi clothed and will take afters and measured and weighed - more about the measurements though.

Cheer me on please ladies!

What the heck is a burpee?!

That sounds awesome! Is there a website for it?

That looks ace hun! I can't quite work out where to find the list you posted - I wanna join too! I will support you but in spirit because I have put in a for a 6 week ban on BB so won't be around!! I love anything I can do quickly and easily at home rather than having to hoof it to the gym!!

How exciting. I'm looking forward to following your progress.
I think your figures are ok for the fitness trial - most of those exercises are pretty tough when done with correct form.

Keike, a burbee is when you stand then drop to a squat then to a plank then do a push up and then squat back to the stand again.

Thanks - I can't post a link I don't think - it's kinda commercial......put body rock tv into a google, it's the first on the list. Their website is pretty confusing to navigate - click on fitness tips in the middle and you get an run down of how the site works. Click on all workouts and scroll down, the fitness test is at the bottom as we are up to day 5. However I started a week behind due to it being my birthday last week haha. The fitness test template they mention, I still haven't managed to find.

My burpee was slightly modified - instead of both legs back together I stepped one at a time for the 3rd-9th! They hurt!! As was my push up - on knees.

Day 2 done and dusted. Arms feel like jelly, but muscles burniing = must be doing something!
Today's workout focused on arms, abs and thighs/butt:

Descending pyramid starting at 10 reps and reducing by 1 each round all using sandbag or some form of weights (I am using a green bag full of tin cans):
1. Alternate hand sandbag
2. Shovel lift left
3. Shovel lift right
4. Clean and jerk left
5. Clean and jerk right

Abs:10/50 timer
1. Reptile push up
2. Mountain climbers (ouch)
3. Star push ups (double ouch)

I made it! Push ups modified to on elbows.

Day 3: Scales say I've lost one kg since Monday -:o what??? Not getting too het up about that......

Todays exercises 50/10 interval:

1) Sandbag Shoulder Lift & Drop (L & R Shoulder) – using the Pink Sandbag

2) 1 Leg Push-up’s & jump over the Sandbag bag (Leg closest to the bag is lifted) using the Pink Sandbag

3) 10 High Knees & 10 Mountain Climbers – using the Pink Sandbag

4) Tuck Knees & Explosive Star Jump

Ab Bonus:

Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.

1) Star Abs – Alternate L & R arms & legs.

2) Left Oblique Plank & Side Drop (modified on arm - ouchies)

3) Right Oblique Plank & side Drop

Hurt again and really puffed out - but oh it feels so good to have sore spots that I know I've been working!

Day 4 done and dusted, but oh dear, it was torrid!!!

A decreasing pyramid of 10 reps of the following horrible excercises!!

1. Double knee jump, weight press, backwards lunge left leg
2. Double knee jump, weight press, backwards lunge right leg
3. Raised push ups, knees on ground
4. Half burpee, weight press and repeat (killer)
5. Bicep presses in sit up position

Doesn't look like much, but that was one mother killer of a workout!!

I 'd better find me some muscles under this flab soon!

Week one down- wooohooo!!

Today's workout:
4 rounds of:
1. 15 sandbag squats
2. 15 plank knees alternating (30 total)
3. 15 Shoulder presses
4. 15 bentover rows

5. Cardio portion 8 x 50/10 high knees (only managed 4)


4 rounds of
6. 15 sandbag squat
7. 15 push ups (on knees)
8. 15 press ups

Again doesn't look alot but ouch!

A little positive reassurance wouldn't go astray to any readers :)

Weigh/measure day:

I am down 1.2kg!
I've lost 1cm from tummy and hips. 4 cm from the top of my tummy!!

That's enough motivation to keep going with it.

Ausgirl I'm going to go google it and give it a go. My weight is ok BMI around 23 but I feel fat and wobbly as I have no muscle. Maybe its just what I need to feel in shape. Awesome news on the weight and cm loss.

How long does it take you to do the session?

Supposedly a session is meant to be 12 minutes. But I assume that is if you are really fit - generally it takes me between 20 and 40 mins depending on how difficult the work out is.

Today's workout:

50/10 timer, complete 3 rounds of each:
1. 2 pushups, burpee, tuck jump (repeat for 50 seconds)
2. 1 pushup, jump over sandbag (repeat 50 seconds)
3. 10 high knees, 10 mtn climbers (repeat 50seconds)
4. 1 frog jump, 2 pushups (repeat 50 seconds)

Abs section 1 round 50/10 of:
1. Lumberjack lift left side
2. Lumberjack lift right side
3. Knee lifts - which I had to modify because I don't have the thingos to hand off.

Day 2 week 2:

Complete a descending pyramid from 10 reps of the following:
1. Keg squat (squat, pick up weight, lift above head, drop, 1 tuck jump, 3 squats)
2. Sandbag hugger (in squat position, holding weight to chest, do jumping jacks with legs in squat)
3. High knees, mountain climbers
4. Rotational abs (using weight bag in sit up position with body at 45 degree, lift weight above head and down on opposite side of body).

Actually quite enjoyed this one.

I have never been a sweater, but am now, so maybe there is something to this!

Day 3 week 2:

Complete 2 x 50/10 intervals of the following:
1. 1 push up, clean and jerk, press squat
2. 1 push up, alternate left/right side jump
3. Backward lunge right, press up
4. Backward lunge left, press up
5. Knee lifts to chest (on back)

Abdo bonus:
complete 1 round 50/10 interval of the following:

1. Leg lift -on back, core tight, feet flat on floor, bottom raised, back straight, straighten one leg, raise as high as possible
2. As for 1 on opposite leg
3. Weighted sit up, press up over head

Just realised I didn't update day 4 or 5! So IF anyone is interested in the slightest.....I am still going and week 2 is done!!


Day 4 week 2:
Pyramid workout 10 reps reducing of:

1. Tuck jump reverse lunge
2. Tricep pushup
3. Weighted upright row
4. Exploding upright row

Day 5 week 2:
50/10 x 3 rounds of:
1. Squat prisoner jacks(with weight bag)
2. Push ups
3. Straight abs
4. Step ups

wow Ausgirl! you're doing great!

Just looking at all those exercises makes me shudder! LOL, I am so hopelessly unfit at the moment, am about to start doing my daily walk thing again... I take my hat off to you!
How are your measurements going now?

Monday is weigh and measure day (though af is here so I usually retain fluid for a few days) so I will let you know then!! I am feeling less jiggly!

Weigh and measure day!
Weight 77.8kg - only 200g down, but as mentioned I have af and I expect to see a loss on the scales in a few days when she's gone.
However the tape is showing movement:
3.5cm off waist
3cm off hips
2cm off top of tummy
1.5cm off thighs

So that's pretty exciting! And the weight may also be due to the muscle mass that I am building.

Today is mid challenge fit test to compare so stay tuned for this afternoon!!

those measurements are great Ausgirl! :clap:

Fit test done:

Day 1 & Today
1. Squat jumps 30 , 40
2. Push ups 31 , 43
3. Burpees 9 , 10
4. High knees 51 , 90
5. Switch lunges 31 , 52
6. Tuck jumps 20 , 27
7. Tricep dips 21 , 30
8. Straight abs 15 , 20

Quite happy with the improvement

Week 3 day 2 done:

Complete 3 rounds x 15 reps of:
1. Split squat jumps (weighted)
2. Push up combo (pushup, left knee in, right knee in, pushup) done on knees
3. Squat jacks (weighted)
4. Raised pushups on toes - arms on saw horse
5. Tuck jump, push up combo (jump over weightbag, tuck jump, pushup, jump back to starting position)

Sweaty, very sweaty!!

Week 3 day 3 and day 4 done:

Day 3
Complete 2 sets of 50/10 of the following:
1. Squat jumps
2. Side jumps
3. Push ups hand raise
4. Knee lifts (using supports to have legs off ground)
5. Lunge and twist left
6. Lunge and twist right

Ab bonus: 1 round 50/10 of:

1.Tuck abs
2. Reverse crunch
3. Oblique twist

Day 4 complete 5 rounds of 10 reps of the following:
1. Push up combo
2. Weighted step up knee lift right
3. Weighted step up knee lift left
4. Weighted squat comb using raised bar to step over
5. Weighted step up high leg kick right
6. Weighted step up high leg kick left


So I got on the scales today as af is well and truely gone - 76.7kg! First time under 77kg in a looong while. So that is 2.5kg down since I started 18 days ago!

Day 5 week 3 completed!!!!!

When I looked at this one I thought, no way will I get through it, but I did!!

100 high knees
50 lunge kicks left
50 lunge kicks right
100 high knees
100 squats
100 high knees
25 straight abs (sit ups)
25 v abs left
25 v abs right
25 bicycle abs

600 reps intotal.

Ausgirl that is brilliant hun! Do you watch each video or do you know now how to do each exercise? What equipment do you use for the sandbags and bar things? I did the first test day 2 weeks ago and that's it. I find the posts hard to follow but really need to do something so might follow your posts on here and print them off !!! Easier to read :rofl:

I usually watch the videos first as I don't know the exercises very well. I agree their posts are hard to follow sometimes. They've just started providing beginners, intermediate and advanced options which I like much better.
For the sandbag I have a couple of 2.5kg hand weights that I have zipped up in a cool bag! Not as heavy as theirs, but enough for me.
For the bar things I usually adapt and do something different - using the same area - like working the biceps, etc.
For the knee lifts on the bars, I use the kitchen bench and tucker box freezer!
I've also used a saw horse!

Week 4 day one and two down.....

Weigh and measure day - weight 76.7 - 2.5kg down.

Tummy - another 2cm down - total 7cm
Hip - 3cm - total 7cm
Top of tummy - 1cm - total 7cm
One thigh - 2cm - total 3cm
Both thighs - 3cm - total 5cm
Top arm - .5cm - total 1cm
WoooOOOO

Day 1 week 4:
2sets 50/10 of the following:
1. Mountain climbers
2. Squat lunge back and squat lunge side
3. Ugi jump
4. Push ups
5. Straight arm jump
6. Reverse pull ups

Ab bonus 1 set 50/10
1. Side oblique twist left
2. Side oblique twist right
3. Bicycle abs

Day 2 Week 4:
Repeat the combinations for 40 seconds rest/4 minutes on
1. 20 split jumps, 10 staggered push ups (total of 4 mins)
2. 20 regular push ups, 10 plank side hops
3. 20 squat jumps (ouch) 20 mountain climbers

Doesn't look much, but feel those legs burn!

Day 3 week 4:

Complete one round 30/10 of:


1) Push Up & Twist

2) Sandbag Swings – Using the pink Sandbag

3) Switch Lunge

4) Bentover row – Using the pink Sandbag

5) Side Lunge – Left Leg – Using the Pink Sandbag

6) Side Lunge – Right Leg – Using the Pink Sandbag

7) Push-Up & Touch Shoulder

8) Lunge & Twist – Alternate legs – Using the Pink Sandbag

9) Shoulder Press & Squat – Using the Pink Sandbag

10) Elevated Push Ups

11) Mountain Climbers

12) Reverse Pull Ups – Using the BodyRock Equalizer or Dip Station

13) Plank

14) Side Oblique Plank – Left Side

15) Side Oblique Plank – Right Side

16) Tricep Dips

17) Goblet Squats – Using the Pink Sandbag

Day 4 week 4:

Complete 8 rounds 20/10 of the following:
1. Mountain climbers (my favourite)
2. Split lunges

Complete 1 round 50/10 of the following:
1. Plank leg lift
2. Push ups
3. Plank leg lift

I pushed myself and did 4 rounds 20/10 of extra:
1. Mountain climbers
2. Split lunges

Feeling so much fitter and toned

Tomorrow is the fit test for the final day!

Final day of the 30day challenge!! I made it!!





Day 1 & mid challenge and today in red
1. Squat jumps 30 , 40,45
2. Push ups 31 , 43,47
3. Burpees 9 , 10,11
4. High knees 51 , 90,137
5. Switch lunges 31 , 52,57
6. Tuck jumps 20 , 27,21
7. Tricep dips 21 , 30,33
8. Straight abs 15 , 20,22

Congratulations Hun!!!!! Awesome achievement! Bet you look and feel incredible!!!!! :clap:

Thanks, i'm feeling great. Am going to continue with it next week and for as long I enjoy it.... they are posting new challenges every week.

Hey hun - just wondering how you are going?? I am thinking of starting up but still find the page so confusing!!! Also have you seen Lisa's new boobs?? - she is such a tinsy thing!!!

Hi Tanstar- I've fallen off the wagon right now! Sitting here eating Easter eggs while typing! No I haven't seen Lisa's new boobies - I must take a look and I must get back on the wagon soon!

If you are on FB, all her photos and posts are about her boob job! ;) Bit of trivia for you! I just ate some too - dame those 50% off sales!! I got Jillian Michaels Shred and Shed today so might see how I go with that instead but will keep the BR in mind when I need to mix it up a bit! Good luck!!

Well, they are some major norks!! I do hope she's bought her self some reinforced workout tops!