New to BodyRock? Start here!

sarahkatara
sarahkatara Posts: 826 Member
in Fitness and Exercise
Hi all! I noticed a lot of people interested in BodyRock (bodyrock.tv) who get discouraged by their sometimes hard-to-navigate website. I created this document to take the guesswork out of it. It includes a calendar that you can personalize, descriptions and links to a 30-day challenge, and information on the equipment and some alternative options to each one. The suggestions are all from what I have learned so far in my few months of BodyRocking and what has worked for me. I have lost fat and increased my lean muscle mass. I can see more definition and areas of my body that I forgot about working are all telling me they feel the workouts!

The 30-day challenge I've used here is the "May" challenge from the BR website. Use it for whatever month you'd like. You don't need equipment and these routines are between 12-30 minutes each. There are not a whole lot of excuses to be found for NOT doing a BodyRock!

Here's the link. If there is anything you might add or improve, let me know. CONSTRUCTIVE criticism is appreciated, all others is ignored. :flowerforyou: I hope you all enjoy!

https://docs.google.com/open?id=0Bz4JD-fVgThfbEx6dC0xWmFJOHM
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Replies

  • sozzell
    sozzell Posts: 166
    Wow, this is amazing!

    I can't believe that no-one else replied to this!

    Personally, I will definitely be using this as I am more than halfway through the 30 day challenge but couldn't figure out the rest of the challenge as the website is so hard to understand!

    Thanks a million, you are a STAR! :o)
  • missdaisy79
    missdaisy79 Posts: 566 Member
    Tagging this up so I can refer to it later! Thank you :smile:
  • 1a1a
    1a1a Posts: 761 Member
    Thanks, I didn't get past the main page on that site, this is a rad idea.
  • chivalryder
    chivalryder Posts: 4,391 Member
    That looks like a great resource for people to use! I'm sure a lot of people will find that quite useful. It's too bad Zuzana left BR. She was much better than the current hosts.
  • Crystal0827
    Crystal0827 Posts: 244 Member
    bump, Thank you for the time and effort you put into this.
  • GemmieNoWobbles
    GemmieNoWobbles Posts: 398 Member
    Thanks for this...
  • Linzight
    Linzight Posts: 8 Member
    This is great thank you!
  • aray1107
    aray1107 Posts: 75
    Thanks! Bump.
  • AJ_MotherRunner
    AJ_MotherRunner Posts: 175 Member
    bump...

    One of the ladies from my FL does BR and I have tried to navigate through their site and it is very confusing! I am currently in 1/2 marathon training, but will definitely look into this once it is completed.

    Thanks for this...
  • yecatsml
    yecatsml Posts: 180 Member
    Great info! I have been doing BodyRock for about 3 months now and loved the May challenge. I also integrate Zuzana's workouts (http://www.youtube.com/channel/UCrd4Hfglr4EczsLXKdGvCLA/videos) as they are similar in how short and intense they are. My strength has for sure improved (I could barely do 1 burpee or push up when I started!) and I'm seeing muscle definition even iny abs.

    The spreadsheet wouldn't open for me, but I can just say that I use my treadmill handles instead of the equalizers! They work great for reverse push ups and knee lifts!
  • Amber86queenbee
    Amber86queenbee Posts: 102
    Thanks. This will be useful for me to start. I looked at their page and marked it for later only as I wasn't quite sue where to begin compared to some other sites like fitness blender & blogilates.

    There are so many workouts to choose from but it was a little like info overload to find ones that are mainly body weight as I don't have some of the equipment.
  • kc4173
    kc4173 Posts: 22 Member
    bump for later
  • knk1553
    knk1553 Posts: 438 Member
    bump for later. Starting it back up in the mornings once I finish my final paper for my summer school class
  • tkordi01
    tkordi01 Posts: 1
    bump for later. Thanks!
  • sarahkatara
    sarahkatara Posts: 826 Member
    Wow guys, I am SO glad this helped! It was my pleasure.

    Someone else commented about Zuzana's (she is the old BR host) workouts that she has on youtube. I should have mentioned them too. They're KILLER. Look up "Zwow" or "zuzana" on youtube and have at it. I did a few routines of hers last night and my body definitely knows it today!

    Also, I just built a homemade equalizer! It's possible! as a tip- buy at least 1" PVC pipes in order to make this sturdy. It took me about 30 minutes to put together!

    2r59kxk.jpg
  • sozzell
    sozzell Posts: 166
    That Equalizer looks ace! Might have to take a trip to B&Q this weekend.

    I would also point out that for those that don't have equipment, they always give you alternatives to do instead.

    Also, where I am not able to do the exercise in a particular workout (whether it's coz I don'y have the equipment or I just can't do the move I will replace it with something similar from one of the other workouts). I really think the key is being prepared before you start the workouts.

    Also, I recently purchased the Iron Gym by JML and it is AWESOME for hanging knee raises/ chin ups etc. I do hanging knee raises as a replacement for moves using the Equalizer (although thanks to the post above ^^^ I now want to build a homemade Equalizer!).

    Thanks again sarahkatara :-D
  • SaraBrown12
    SaraBrown12 Posts: 277 Member
    saving this thread so i can give br a go to mix it up a bit :) TY for your efforts and sharing them.
  • themommie
    themommie Posts: 5,033 Member
    thanks for sharing, I love bodyrock, but admit I have only done a few of the workouts. I will check it out and possibly do a few more....
  • twinmama1987
    twinmama1987 Posts: 566 Member
    bump for later
  • workout_junkee
    workout_junkee Posts: 473 Member
    Bump for later. Thanks!
  • ara005
    ara005 Posts: 32 Member
    bump- thank you !!
  • avasano
    avasano Posts: 487 Member
    I am checking it out thanks!!
  • perfect10isha
    perfect10isha Posts: 200 Member
    bump
  • sarahkatara
    sarahkatara Posts: 826 Member
    That Equalizer looks ace! Might have to take a trip to B&Q this weekend.

    I would also point out that for those that don't have equipment, they always give you alternatives to do instead.

    Also, where I am not able to do the exercise in a particular workout (whether it's coz I don'y have the equipment or I just can't do the move I will replace it with something similar from one of the other workouts). I really think the key is being prepared before you start the workouts.

    Also, I recently purchased the Iron Gym by JML and it is AWESOME for hanging knee raises/ chin ups etc. I do hanging knee raises as a replacement for moves using the Equalizer (although thanks to the post above ^^^ I now want to build a homemade Equalizer!).

    Thanks again sarahkatara :-D

    You're very welcome!

    I will second your advice on modifications. If I can't do something or don't have equipment, there are alternatives. You can always use things like chairs or couches to elevate certain moves or for tricep dips for example.

    I've gotten very familiar with the moves but i still watch the entire tutorial to ensure i have perfect form. I'm paranoid about injuries! Modify as you need. If you can't do "real" push-ups, get on your knees and put all the effort onto your arms and shoulders. Can't do jumps yet? just make the move as deliberate as possible and concentrate on engaging your muscles. You can be successful and see results by respecting your body's limits but also pushing yourself appropriately. Starting slow is 100% ok.

    I also have a pull up/push up bar and substitute hanging knee raises for other moves using the equalizer. they are KILLER! i love them! The pull up bar is pretty inexpensive. you can get one at walmart for $20.

    I'll probably be rebuilding my equalizer to be stronger but i'm excited to use this one in the meantime!
  • sarahkatara
    sarahkatara Posts: 826 Member
    Here are the instructions I followed for my equalizer. They are easy!

    http://www.lovingfit.com/fitness/fitness-equipment-on-a-budget/

    I used 3/4 inch PVC pipe to build mine. While it seems it will hold up for certain moves, it is nowhere near sturdy enough for things like dips. I recommend using at least 1 inch pipe or slightly larger. Make sure to carefully measure and cut all of your pieces beforehand and watch the entire video before starting. Also, if you have NO clue what the materials below are or where to find them, go to the plumbing dept of your local hardware store and ask for help. that's how i figured out where everything was and what i needed!

    You will need:

    (8), 1' (12 inch) sections
    (4), 6 inch sections
    (4), 20.5 inch sections
    (4), 30 inch sections (I would personally make these a bit shorter, which i will be doing next time i build it. The whole thing is pretty wide for its use. Maybe try cutting it down to about 25-27 inches? Just make sure they're all the same length!)
    (4), end caps
    (8), tee sections
    (4), 90 degree elbows
    PVC glue/cement
    PVC pipe cutters (I got some for $10 and they are very easy to use and does not require crazy strength to use them)
    Spray paint if you want to make it pretty :)
  • Maggies90
    Maggies90 Posts: 27 Member
    THANK YOU bump:wink:
  • riportner
    riportner Posts: 1
    Did you know she is on youtube...look up Zuzana Light/ZWOW. She is still rocking!
  • cheshirechic
    cheshirechic Posts: 489 Member
    Bookmarking. Thank you!!! <3
  • hooperkay
    hooperkay Posts: 463 Member
    bump... wow havent seen this.. i don't usually do workout video's but with these changing I think i might like them .
  • MissFuchsia
    MissFuchsia Posts: 523 Member
    Thanks for posting!!

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