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Question for those who BodyRock

cyndispot
cyndispot Posts: 135
edited December 2024 in Fitness and Exercise
Two things -

First what kind of warm up do you do before these workouts? Or do you have to or should you? I just found their site and have been doing them after a run, but lately - I have found that I don't have time right after my run so may have to move it to a time of day I don't typically exercise...so wondered.

And second - can these be done everyday? or should you take a day or two off per week? They are only 12 minutes on average, but then I also know that it's important to have a day of recovery each week. Wondered if I did this if it would "affect" the rest day since it's so short.

Thanks in advance for anyone who can help.

Replies

  • BruteSquad
    BruteSquad Posts: 373 Member
    I do them four times a week. Because of the impact, I have stopped doing them four days a week and take one extra day of rest. In September they plan to have daily workouts posted, but I will probably still only do them four times a week.

    I have added an extra circuit most nights, so I am doing more like 16-18 minutes per workout. I use the sand bag and I am about to add weight to that, but I have the big sandbag, not just the pink sized one. I also have the Ugi ball and the yellow dip bars. Not needed of course, but I love them.

    BTW, seeing the size of the pink sand bag in real life. Fred and Sean are not big guys.

    Edit: Forgot. Warm up.... I don't. I start cold, but my first set is usually lower reps than my second set.
  • Tilran
    Tilran Posts: 627 Member
    BodyRock? I PartyRock....that is not the same is it? :(
  • alcon79
    alcon79 Posts: 193 Member
    There are a couple warm-ups that I found on the bodyrock site - 1 is from 2011 with Zuzana and the other 2 were posted recently by Lisa. There was one 7-9-11 min workout she posted in August. So I'll generally do one of those before the actual workout. Or I just set my timer to 30/5 x 8 sets and do some jumping around and stretching.

    If I have the time, I try to push my workouts with warm-up, bodyrock, abs and cool down to as close to 30 mins as possible.

    They recommend 5 days of bodyrock with 2 "active rest" days. I generally take 1-2 days off of working out per week, so I do about 3-4 bodyrocks plus trips to the gym.
  • Yrla
    Yrla Posts: 19
    I do bodyrock occasionally and always warm up for a couple of minutes as i work out first thing in the morning, so really do need to get the morning stiffness out of my muscles. I always do dynamic stretches as soon as I get out of bed in the mornings anyway, just to wake up. If you've already done some form of exercise earlier in the day, even if it's not right before doing the bodyrock workout, perhaps there's no need - but only you will know that. As a rule, I'd say you should always warm up before any workout to prevent injury, but to be honest, if I'd been for a run earlier in the day I probably wouldn't bother warming up before working out again. I'd still stretch after though.

    In terms of taking a rest day, I think it's an individual thing that you have to determine according to how you feel (e.g. how sore you are). Since the workouts are different and you won't necessarily be working the same muscle groups to the same extent every day, you might not need to take a rest day. A 'day of recovery' is not a universal gospel, it's only necessary if you actually need to recover (so, for example, if you train very hard 6 days a week then a rest day would be important). I exercise every single day, unless something actually prevents me from doing it, and I've been doing this for years without injury or exhaustion. But if I do a hard strength session one day, I might go for an easy run or a bike ride the next day, and so on.
  • cyndispot
    cyndispot Posts: 135
    Thank you all so much. This is helpful. I will go and look for their warmup videos....and will take it slow and see how it all fits together as part of my new routine.
  • qtiekiki
    qtiekiki Posts: 1,490 Member
    I used to do bodyrock 5 days a week. I didn't warm up. I found Lisa's warm up to be too long for me. If anything, I would probably just do some jumping jacks and high knees.
  • avir8
    avir8 Posts: 671 Member
    I do bodyrock twice a week, used to do it everyday and not a lot of warm up, simple stretches and warm up jumping jacks is enough.
    They don't post everyday, so you could go to their previous workouts and do those if you wanted to do them everyday. If you want this as a strength training you could do it 3 times a week, they vary the exercises so that sometimes it is more cardio and other times it's more weight based, and since you run, just search those with more weight training so that way your whole body gets a workout.
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