What is BodyRocking and why do I talk about it so much? Because it is a life changer! In a recent visit to my hometown I shocked my family with my new appearance. They wanted to know what I’ve been doing to get so fit and how in the world did I find the time to do it? I hope to answer all your questions and help encourage you to try BodyRock.tv or to at least get started on your own road to physical fitness and health.

I first posted about BodyRocking back in January, click HERE to read it. BodyRocking is a free at home exercise site http://www.bodyrock.tv a friend turned me on to last fall. It is based on short, intensive circuit training that is timed using an interval timer. It took me a couple of months of studying their site before I got up the guts to try it. I am SO glad I did because it has changed how I will work out forever. BodyRocking is my new go-to exercise regiment that has given me incredible strength, muscle definition and confidence in a ridiculously short amount of time.

I know I know, I sound like one of those cheesy 3:00 a.m. infomercials. This is for real, I really do this every morning and I’m beyond enthusiastic to share it with you. It has made such big difference in my life and it is my hope that it will give you the changes you desire for your body and self confidence that you all deserve.

*I am not an official representative of Bodyrock.tv, just a fan. I am not a physical trainer or a doctor so please consult one before you start any fitness routine. The following are only my personal opinions and related experiences pertaining to Bodyrock.tv.

Photo: Bodyrock.tv

How do I find BodyRocking?

Go to BodyRock.Tv (www.bodyrock.tv) or BodyRock on Facebook (www.facebook.com/bodyrocktv)

What do I do?

It’s simple, go to Bodyrock.tv website, read the workout post, watch the video, write down the exercises, set your interval timer and GO!

How does the website work?

It is set up much like a blog, in date order, with the most recent post/exercise shown first with older posts following.

What is in each post?

Each post will contain a motivating message from the hosts Freddy, Lisa or Sean; which I suggest you read because they are awesome! It will also have a video clip of the exercise routine, number of rounds, number of seconds (or minutes) of work and rest, written list of the exercises from the video and what equipment to incorporate into the routine (if you have it).
Lately, they’ve been including bonus exercises to add on to your routine if you have the time.

How long are the exercise routines?

Most often they are 12 minutes long. A couple times a week they will throw in longer workouts to mix it up, usually 14-25 minutes.

What equipment do you need?

You only need an interval timer. You do not need to buy any other equipment, you can just improvise with things you have at home or modify any exercise to suit your fitness level or lack of equipment.

Ugi Ball – Use anything solid and roughly that height; I use a foot stool.

Weights – Anything at home could be used as weights, water bottles, canned goods, etc. I do own dumbbells and a kettle ball so I use those.

Sandbag – Fill a small duffle bag (or fold up a book bag) with bags or rice for weight. I used a kettle ball and dumbbells.

Swiss/Exercise Ball – Use the floor, couch or solid table depending upon the exercise.

Dip Station – Use a sturdy chair, coffee table or couch. Some people put a strong broom stick between two chairs (just be super careful whatever you come up with to ensure it will hold your weight).

Note: My most frequent exercise modification was for the reverse pull-up on the dip station. I did not have a dip station so I substituted bent over rows with dumbbells.

At the end of most video clips, they will show alternatives for each exercise for those of us who do not have equipment and for varying levels of fitness. Just get creative and check out what other people are substituting for equipment and exercise variations through the BodyRock Facebook page.

Photo: Bodyrock.tv

Tell me about the interval timer?

They use an interval timer that can clip on to your waistband; there is more about that particular model on the site. I just downloaded a free app to my Droid phone call the HIIT Interval. A friend who has an iPhone downloaded an app called Free Seconds.

The interval timer needs to be able to do three things: record the number of rounds (different exercises), the seconds/minutes of work and the seconds/minutes of rest. It should also have an alarm or beep to indicate when you begin and end each round so you do not have to watch it.

Tip: When you are working out DO NOT WATCH your timer, it will only distract you. Just listen for the beep.

What are rounds, work and rest times?

Rounds are exercises. When they say 12 rounds they mean 12 different exercises.

For work and rest times, they most commonly they use 50/10. Which means you will set your interval timer for 50 seconds of work and 10 seconds of rest. You will workout as hard as you can for 50 seconds and then you will rest and catch your breath for 10 seconds.

Sometimes they will switch it up by doing 30/10, thirty seconds of work and 10 seconds of rest. Make sure you read the daily post closely so you get the correct timing.

On occasion they will just have you do a stop watch timer workout. This means they will tell you exactly how many reps of each exercise to do and the timer will keep track of how long it takes you to complete that circuit. You are expected to go as fast as possible. For example: 25 Push-ups, 25 Burpees, 25 Dips, 25 Jumping Jacks….Completed in 17 minutes and 3 seconds.

Note: My HIIT Interval time does not have a stop watch but my phone’s clock setting does, so I use that. Some people use their microwave to time themselves or some other clock.

Which workout do I start with?

There is no right answer for this one but I say go with the most recent one that is posted. If you read it and watch the video and it seems too challenging, scroll down to the next workout and see if that one makes you feel more comfortable. The point is to START. Pick any workout, the order doesn’t matter.

Click here and watch this clip here from March 19. I thought this would be an excellent introduction to BodyRock.

If I’m just beginning how many days a week should I BodyRock?

I suggest 3 days a week, with a day of rest in between and work your way up to 5 days a week.

How much weight should I use?

Go slow and light at first and work your way up to as much weight as you can handle. For a woman try starting with as little as 5 lbs and for man try 10 lbs. If it feels too easy and you are not breaking a sweat than it is too easy and you need to add a little more weight.

How often do they post new workouts?

Five days a week, usually Monday through Friday. They usually recommend doing 5 days of BodyRocking and 2 days of “active rest”. Active rest means you are not BodyRocking on those days but instead doing something else, walking, running, playing with your kids, etc.

 What is keeping score?

Keeping score is when you write down how many repetitions of an exercise you’ve completed in a given period of time. For example, if your workout is 50/10, write down how many Push-ups you did in that 50 seconds. Push-ups -12, Burpees – 6, Dips – 18, etc.

Keeping score is a way to motivate you to beat your best score the last time you performed that particular exercise. It will give you a clear measurement of how your strength and agility is improving. Keeping score is also a way to keep you accountable for doing your workouts every day.

A little healthy competition goes a long way; I post my scores on BodyRock’s Facebook page and compare my scores to others.

If you are just starting out, I would not worry about keeping score until you are ready.

I’m confused. What about the workouts on the sidebar (the right hand side) and the top header pages of the website?

The sidebar workouts are reminder workouts from previous weeks. Don’t worry about those for now. Just stick to the main posts.

All Exercises and All Workouts (in the header) are the encyclopedia of BodyRocker workouts. It breaks down individual exercises and lists all the workouts from the beginning of BodyRock’s existence. Once you are comfortable with navigating the website you can start exploring those pages but until then, don’t worry too much about them.

Photo: Bodyrock.tv

Is BodyRock for men or for women?

Both. There are no separate workouts for men and women. The hosts Sean and Lisa alternate creating workouts for us to use. All the workouts are challenging but, I find it more mentally challenging and rewarding when I kill it during a Sean workout.

What about diet?

BodyRock does have its own food philosophy and diet challenges. You can read more about it on the site and especially on their Facebook page. Eating a proper diet is the key to getting results no matter what you do. You have to fuel the body with good wholesome foods and shed layers of fat in order to see the ripped muscles underneath.

I have lost a significant amount of weight; today I’m at a 16 pound weight loss from when I started 7 months ago. I lost the weight by working out, BodyRocking and counting calories. You can read more about what I did here.

Are those before and after pictures real?

Yes, I can attest to the BodyRocker results. I posted my own before and after pictures on my post from January.

Why do you love BodyRocking so much?

• I’m a super busy mom, I’m a wife, I’m an entrepreneur and I work full time. The workouts are fast. Fast in pace and fast for overall time spent. I do BodyRocking in the morning and I’m  done for the day.
• The results for my body are like nothing I’ve ever seen and I’m no stranger to the gym.
• I don’t get bored.
• The workouts are challenging.
• They show exercises I’ve never seen before.
• I love the hosts!
• I feel so accomplished when I complete a workout. Especially, if there is an exercise I’ve had trouble with in the past and I the next time around I slam it out.
• I feel stronger. I feel like an athlete.
• It’s not about skinny it’s about being fit.
• I’ve always been a fan and admirer of the builds of athletic women; you know, Jillian Michaels, Serena Williams, and Gabrielle Reese. My body is starting to look like that. It’s crazy! I love looking fit and muscular.
• I love their motivational posts and positive reinforcement.
I don’t have to think about it, the workout is already made for me, I just have to follow directions.
• I love the before and after pictures of BodyRockers from around the world. Nothing is more motivational than that!

What else do you do besides BodyRocking?

I run, walk, climb stairs, and chase my kid around and normal housework. All winter long I’ve been doing nothing but BodyRocking, one workout first thing in the morning five days a week. Now that it is getting warmer I’m back to running or walking outside three (or more) days a week in addition to BodyRocking. The most critical thing I do EVERY day is stretch for at least 10 minutes even on days I’m not working out. If I miss that stretch my body will let me know all day long.

Why are you talking about exercise on a style and fashion blog?

Because it never hurts to read a little bit about fitness and health every day. I believe personal style, beauty and fashion are directly linked to self esteem. It doesn’t matter what the label says or what the cost of your outfit is, if you don’t feel good about yourself then all of that is worthless. In this country and around the world, we have a very serious self esteem and poor body image epidemic. People hate their bodies and they hate themselves. This makes me terribly frustrated and sad. I plan on doing a lot more blogging on this topic but for now, I want all my readers to take a few minutes out of their day to read and understand the importance of having an active and healthy lifestyle. It doesn’t matter to me if you do BodyRock.tv or not I just want you to do something. Being fit is seriously fashionable.

Photo: Bodyrock.tv

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