Adapting Bodyrock Workouts

Hi friends! How are ya? Hope you’re having a lovely Indian Food Wednesday 🙂

I started mine off with a weights workout with the Pilot and a smoothie in a bowl:


-1 C almond milk

-1/2 C goat’s milk kefir

-1 scoop Vanilla Sun Warrior

-frozen organic blueberries and strawberries

-hefty sprinkle of oats

-crumbled amazeball

smoothie (2)

Perfection 🙂

So as you guys know, I’ve become a huge fan of the Bodyrock workouts. They’re short, intense, and can be done at the comfort of your own home. Bonus: they will make you sweat like a BEAST and are a fun way to challenge yourself. You don’t have to follow the workouts in a particular order, and every weekday, new workouts are posted on the website.


(doing some Bodyrock in the Valdosta hotel)

The only kicker is that some of the workouts require expensive equipment.

Here are the supplies that you may need to complete the Bodyrock workouts:

1. Jump rope and interval timer:

jump rope

2. Sandbag:

sandbag Source

3. Dip station:

Dip-Bar-Dip-Stand-Dip-Station_ACBF7DCE Source

4. Pull-up bar:

Best-Doorway-Pull-Up-Bar Source

The only supplies I currently own: jump rope and interval timer. These are the only two that I think are *worth* the expense, as many of the exercises can be modified using gym equipment or other variations of the move.

Let’s be real here: if I bought all of the supplies for all of the workouts I enjoy, we would be in the poor house and I’d have nowhere to store everything. The interval timer and jump rope have been great investments- sometimes at night I’ll jump rope while watching E! –that gets your heart rate up FAST!- and the interval timer is the #1 thing you’ll need for the Bodyrock workouts. The timer is SUPER easy to use, and has different sound settings, so you can even clip it onto your workout clothes and set it to vibrate if you’re working out in the gym.

Substitutions for the rest of the equipment:

Sandbag: For these exercises, I’ll usually use a heavy dumbbell or a medicine ball. A reader also let me know that you can buy a duffle bag and fill it with bags of rice. Boom- instant sandbag 🙂

Dip station: For these exercises, I’ll evaluate the muscle groups she’s trying to target and usually they’re a back/bicep combo move. Instead, I’ll use the ballet bar at the gym to hang from, or just do the same move by using the cable machine. At home, you can do a bent-over row combo instead of the reverse pull-ups. To make your own dip station, check out *this link*

Pull-up bar: For these, I’ll use the assisted pull-up station at the gym. You can also do lat pulldowns to work the same muscle groups (back and biceps). These are actually pretty reasonable—you can find a pull-up bar for around $20 if it’s something you’d like to invest in.

Hope this helps those of you who were curious about how to adapt the workouts without equipment. If you can, I recommend doing the workouts at the gym, so you have access to other supplies. Nothing will make you feel hardcore like sporting an interval timer and busting out a Bodyrock workout 😉

We’re off to take Bella to the park and then see where the day takes us.

bell (2)



Something to talk about: Are you a home workout or gym workout fan? Do you own any home gym equipment?

Today’s tip: Protein powder is an excellent supplement to one’s diet, but shouldn’t be used as the sole provider of high-quality protein. Our body goes through protein powder extremely fast, so it’s a good idea to use *real food* for protein and muscle repair. Use the powdered stuff as it’s intended: as a supplement. Need help choosing a protein powder? Check out *this post* 😀

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  1. Katelyn @ Chef Katelyn on March 30, 2011 at 5:22 pm

    Hahaha I love your substitutions! I would be in the poor house too if I bought all that. Thank gawd for heavy furniture.

  2. Allison @ Food For Healing on March 30, 2011 at 5:28 pm

    bella looks so soft and fluffy!!
    that smoothie in a bowl looks awesome. i like workouts with minimal equipment, because I definitely dont have the money or space for all that crap lol

    *i still have a giveaway going on! too bad I didn’t have amazeballs or ‘roons to give away tho 😛

  3. Doc (The Healthy PhD) on March 30, 2011 at 5:40 pm

    I’ve been doing the bodyrock workouts twice per week for about a month and I already see crazy results…arm muscles are growing, abdominal wall is super tight, and muscles in my legs are popping.

    I use my sports watch as a timer, and there are also free ones on the internet. And I also use a larger weight or kettlebell instead of a sandbag. I just don’t do the workouts with the dip station or pullup bar. Since I don’t do these everyday, it works out ok. I haven’t had to double up on a workout yet!

  4. Cara Craves... on March 30, 2011 at 5:43 pm

    I’m an “at-home” workout girl. I love the convenience of it.
    When ever my husband goes to the gym I then have time for my own workout.
    I usually do a video or use a Nike app on my itouch. I switch it up
    a lot.
    I really appreciate your thoughts on the bodyrock workouts. I have been
    wanting to give them a try, but they intimidate me a little.

    • Fitnessista on March 30, 2011 at 7:13 pm

      don’t be intimidated- she’s great at giving modifications

  5. The Get In Shape Girl on March 30, 2011 at 5:44 pm

    All of my clients doing at-home workouts just have a couple of different sets of dumbbells and a stability ball. I can do so much with those pieces of equipment.

    And I imagine the duffle bag filled with brown rice is a lot cleaner than a sandbag. Sandbags usually leak and are messy! And no Fitnessista wants dirt in her eyes or hair!

    • Fitnessista on March 30, 2011 at 7:13 pm

      true dat!

  6. Rhea on March 30, 2011 at 6:37 pm

    when you get a goat, can you teach it to do this?

    • Fitnessista on March 30, 2011 at 7:13 pm

      omg. YES

  7. Pure2raw twins on March 30, 2011 at 6:44 pm

    Great tips girl! You know we are huge bodyrock fans, have been doing them for almost one year now, crazy 😉 We make our own sand bags, hope to do a post on it soon 😉 Gymboss and jump rope is all we have too! Home workouts are the best!

  8. pawsitivelife on March 30, 2011 at 7:05 pm

    I am so scared of the gym. it intimidates me. I usually run outside, year round which living in cold Canada is quite a feat. For strength training I do yoga in a studio. I need to motivated myself to start some weight training, as I’m currently prepping for my first marathon and need to build a bit of muscle!

  9. Angie (Losing It and Loving It) on March 30, 2011 at 7:26 pm

    Bella looks so happy! I adore seeing her smiling face.

    As for workouts, I like both home and gym. IF I had to chose, I would say I like home workouts better.

    The only home gym equipment I have are workout DVD’s, boxing gloves/mitts/bag, rebounder, old weights in various sizes, steps, bands and little things like that. My dream is to have a home gym and we already know exactly what we want. One treadmill, one elliptical, 2 spin bikes, deluxe home gym and multi-functional trainer would be a great start.

  10. Jena on March 30, 2011 at 7:47 pm

    Can I just say that I think your back looks fantastic? Awesome MUSCLES girl!

    • Fitnessista on March 30, 2011 at 8:32 pm

      thanks girl!

  11. rebecca lustig on March 30, 2011 at 8:07 pm

    i definitely don’t have as much motivation to do a FULL workout at home. I feel like I’ll start one and then find something better to occupy my attention after about 10 minutes ha. just being honest!

  12. Carrie on March 30, 2011 at 8:22 pm

    The Bodyrock workouts are so intense. I do them every so often. I like the idea of a quick workout, but what do you think the intensity does for our cortisol level? Just curious what your thoughts would be about that….

    • Fitnessista on March 30, 2011 at 8:32 pm

      i think if you did them all the time, for a long amount of time, cortisol would definitely spike a little. i think as in any intense exercise, moderation is the kiey

  13. Tessa @ Amazing Asset on March 30, 2011 at 8:59 pm

    I have been reading your blog for a few weeks, but this is my first time commenting 🙂
    I actually JUST tried two of the Bodyrock workouts on Sunday… I am still sore! I work out regularly with weights, running, etc, but these really kicked my bum! It’s a good sore of course ha
    When I saw that both you and Janetha from Meals and Moves were using the site, I wanted to give it a try too!

  14. joanna on March 30, 2011 at 9:06 pm

    Thank you for the link re: protein powder. I have just been looking for info. I am a veggie, and i started working out more in the past year and I am disappointed that I haven’t gained as much muscle as I would like. So.. I decided to introduce more protein powder into my diet. One question- How many grams of protein should one serving have?

  15. Lindsey @ SoundEats on March 30, 2011 at 9:18 pm

    not sure if anyone said this already, but there’s a free gymboss interval timer app for any iphone peeps out there! super easy to program, and it can save your programs (i.e. you can save a workout of 24 rounds of 30 sec on 10 sec rest).

    • Fitnessista on March 31, 2011 at 1:07 am

      whoooa that is awesome!

  16. Chelsea @ One Healthy Munchkin on March 30, 2011 at 9:36 pm

    I’m definitely a gym workout person. I would never get past 5 minutes into my workout if I only exercised at home. 😛 The gym keeps me motivated!

  17. ali on March 31, 2011 at 12:26 am

    i prefer gym. I have a program for my week: M- arms weights T-run or body attack W-leg workout T- indoor soccer F-body attack. my weekend usually consists of 1 body attach session and/or run and/or a rest day.

    ive only ever heard of body rock on your blog here, and after looking at it… it seems insane!

  18. Busybabesfitcoach on March 31, 2011 at 1:53 am

    I love the bodyrock workouts they are fast and intense, although I can see that they wouldn’t be for everyone.
    Quick workouts are by far the best and give the best results in most cases.
    Great tips at modifying the workouts – as for the cortisol levels i think that because the workouts are quick cortisol shouldn’t be a problem.

  19. KB on March 31, 2011 at 7:00 pm

    Thanks for the Bodyrock tips. Since I haven’t got a timer yet, I’ve been using this online one, it works great.

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