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* 😀

Post Navigation:


  1. Courtney @ Sweet Tooth, Sweet Life on March 30, 2011 at 1:27 pm

    I was just recently introduced to the Body Rock workouts, and although I have yet to try one, they look and sound INTENSE! I tend to switch back and forth between working out at home or at the gym. Lately, I’ve been diggin’ the at-home workouts. 🙂

  2. Kelli on March 30, 2011 at 1:30 pm

    Lver her workouts I do them all the time the only equipment I own is a pull up bar, I use an online interval timer or the interval timer app on my iPad:)

  3. Laura on March 30, 2011 at 1:31 pm

    Bodyrock workouts uhh… rock?! 🙂 They are super intense! Even the warmup on the site gets me all sweaty and winded. I love it! Glad you liked the gym/duffel bag sandbag substitution. My sis is crafty, fo sho!

    Have a great day, Gina!

  4. alicia on March 30, 2011 at 1:33 pm

    We do have a home gym, consisting of an elliptical (craigslist steal!!), pull up/dip station, those dial free weights, and a boflex machine (husbands buy, rarely used :/ ), but with three kids, one being with me at all times, this really helps me get in my workouts, if I have the motivation! Right now, I’ve been doing Jillian M’s 30-day shred, and some elliptical with a zumba class tossed in the mix. I’m not really in love with anything right now, and that’s annoying. I need to find a good routine.

  5. Brenda@Year25 on March 30, 2011 at 1:35 pm

    I prefer to workout outside, but the weather in Missouri often precludes that so I head to the gym. Working out at home is nearly impossible with my dogs. They jump on me while I do crunches, push ups, etc, but they are the best walking companions!

  6. Tamara on March 30, 2011 at 1:35 pm

    I bought a walker(you know like old people use??) for $3 at goodwill and that’s my dip station. It works perfectly AND it’s portable…I even took it with me to a hotel….LOL

  7. Holly @ The Runny Egg on March 30, 2011 at 1:36 pm

    I’ve done a few BodyRock workouts — They were really rough. I just use a regular old timer and pause for about 10 seconds between sets (or whatever Zuzana requires). But there are some days that I like working out for a long time, so I don’t really want a workout that lasts 15 minutes — so I could definitely not ever do these every day.

    I love working out at home though — TurboFire and Jackie Warner dvds are my favorite, or I just use my dumbbells and workout while watching tv.

  8. Angela @ Eat Spin Run Repeat on March 30, 2011 at 1:37 pm

    Great post Gina! I have been doing a couple of BodyRock workouts this week and plan to post about how I’ve adapted them next week. I’m so glad you introduced me to them! I love your adaptations. I’ve just been subbing out some of Zuzanna’s exercises that involve equipment with others that don’t, but I’m going to try some of your switches too when I’m at the gym. 🙂

  9. Lana Wilson on March 30, 2011 at 1:37 pm

    I’m a half home, half gym kind-of-gal. I own a ball and some weights, so usually just stay home to run outside and do abs and some weights. For heavier weights (that I do no own) I hit up the gym. I also like using the weighted equipment. Because I’m on a college campus, its nice to go to the gym for social reasons.

  10. Ashley @ Feeding Ashley on March 30, 2011 at 1:37 pm

    I love body rock, but I have to modify a lot of the workouts. I use an online timer, and then substitute moves if I have too. I don’t have a jump rope so when I’m supposed to jump rope I just pretend, or I alternate jumping jack circles with jumps.
    I had no idea what a sand bag was, or where to find one, so I filled up my purse with with jars of peanut butter, which didn’t really work, but it was funny.
    I used to be a gym rat, but now I love working out at home.

  11. Stefanie @TheNewHealthy on March 30, 2011 at 1:41 pm

    I’ve also been loving the Bodyrock workouts–so I love all of these substitutions! I don’t have an interval timer, but I’ve been using one I found online. The duffel bag + rice is a great idea! 🙂

  12. Sheena on March 30, 2011 at 1:42 pm

    Amen for keeping it real with the fitness equipment! I hate how some programs almost make you feel guilty for refusing to invest in gear that will most likely remain unused due to inconvenience. And I must say that your smoothie’s color is GORGEOUS. I would luuurrvveee a nailpolish in that color!

  13. CathyK on March 30, 2011 at 1:43 pm

    thanks for the substitutions, gina! always great to know there is a work-around to stuff you may not have.
    i like going to the gym, both for the quality of equipment and for the social interaction.
    enjoy your walk!

  14. Dana Marie on March 30, 2011 at 1:49 pm

    Re: protein powder – I agree it is a supplement – and part of the reason I started to incorporate meat in my diet, I would end up eating bowls of sunwarrior because I never felt like I was getting what I needed.
    I have thera bands and resistance tube bands and yoga mats and a little balance bubble thing – and a cheap rope and just do workouts at home – it’s not cost effective to do a gym thing these days.

  15. Vanessa @ Swift as Shadows on March 30, 2011 at 1:51 pm

    Thanks for the equipment modification ideas — they really help! I’ve been wondering about BodyRock ever since your “Stages of Bodyrock” post. I must say that I’m a little apprehensive because of all her heavy breathing…it’s kind of…weird. Do you turn your music up when you do the workouts?

  16. McPinks on March 30, 2011 at 1:51 pm

    I do both gym and home – mainly home right now and when I get bored I pay a drop in fee at the gym.

    I own a treadmill, some weights, a bosu trainer, bench and exercise ball. Just got the Gymboss timer but haven’t used it yet….would love a jump rope but my home gym is the basement so don’t have the clearance.

    Found Bodyrock but haven’t had the courage to try some of the workouts yet…little scared. She looks so hard core!

  17. Katy @ A Healthy Shot on March 30, 2011 at 1:55 pm

    Thanks for the tips! I’ve tried some BodyRock workouts since you started talking about them and they’re INTENSE! I usually have to adapt the number of reps/time in addition to the equipment. 😉
    I can’t afford a gym membership right now, so I guess I’m a fan of home workouts. Although it would be so much easier to go to a gym, I do have a few different dumbbells, resistance bands, and a home weights machine. I also do a lot of DVDs and running outside.

  18. Katie @ Nourishing Flourishing on March 30, 2011 at 2:08 pm

    I prefer to go to the gym — if I leave the house, it helps me to really commit mentally to getting a workout in that makes it worth my while. I also have fallen in love with strength training, so the gym is the perfect place for me to play 🙂

  19. Katherine: Unemployed on March 30, 2011 at 2:10 pm

    I hear the weather there is crazyy today! workouts indoors to boot

  20. Megan @ Healthy Hoggin' on March 30, 2011 at 2:12 pm

    I go back and forth between doing workouts at home, or at a studio/gym. I love the BodyRock workouts while I’m traveling! I did them during my last business trip, and felt like I was going to be limping in my heels! 😉

    I, too, only bought the timer and a jump rope, and I’ve been making it work!

  21. Heidi @ Food Doodles on March 30, 2011 at 2:25 pm

    Love bodyrock workouts. I know when she didn’t have a pull up bar she used a broom stick across two chairs or even a really high wall she could grab onto when they lived in Europe somewhere. And for the dip station I have two counters in my kitchen I can use for dips, otherwise I just use the broomstick across two chairs for the pull up type motion. It works good for me for now 😀 Amazing what you can use when you don’t have any equipment, haha. I reeeeeeeaaally want to make my own sandbag!

  22. Katie~ Run For The Bikini on March 30, 2011 at 2:32 pm

    I use an online timer as well. I use Kettlebells in place of the sandbag. And I usually run or run stairs as my extra cardio, occasionally I’ll jump rope.

    I do think a door pull-up bar is a great piece of equipment to have whether you Bodyrock or not. I hop on it almost daily and originally was using resistance bands for assistance (still do sometimes), but I’ve worked my way up to only needing a small hop. Also flexed hang and hanging knee raises are great with the pull-up bar.

    I only workout at home/outside currently. I have a treadmill, spin bike and the above equipment. When I work at the beach during the summer I also have the luxury of swimming for free. Plus we have a small gym room there.

  23. Lisa on March 30, 2011 at 2:37 pm

    Can you explain what you mean by this? “Our body goes through protein powder extremely fast.”


    • Fitnessista on March 30, 2011 at 7:17 pm

      (you tinkle a lot of it out, so it’s not used to repair muscles as effectively as real food)

  24. nicole on March 30, 2011 at 2:39 pm

    I guess I should try to do one of these now… I actually just found my jump rope and resistance band last night! And I have a perfect pull-up that I never use and a cell phone for a timer. Thanks for the tips!

  25. Beth on March 30, 2011 at 2:45 pm

    I want to like the bodyrock workouts but… she’s a little heavy on the breathing :p I find it way too distracting. I just got Shaun T’s Insanity tho! I am watching it right now, sitting here on my netbook 😀 I am 37 weeks pregnant tho, I’m just trying to get my motivation on! Can’t wait to get the baby weight off!!!

  26. Sana on March 30, 2011 at 2:59 pm

    Bella looks sooo white and pretty 🙂 Nice job Mama!

  27. Bex on March 30, 2011 at 2:59 pm

    Thanks for the adaptations. I really want to do Body Rock workouts when I miss days at the gym, or as an addition but have been put off because I don’t have the equipment. I have no equipment at home aside from a resistance band and a skipping rope. I would really like to invest in a TRX which would be super beneficial for adapating some of those workouts.

    Right now I do group training 5-6 days a week at the gym and when I can some extra cardio if the weather is nice. Come summer my contract will be up at my gym and I don’t think I’ll renew there as it’s pretty expensive so I’m not sure what I will do. I find I do better if I leave my house so I don’t get distracted so I might join Only Women’s Fitness and there I could do whatever, Body Rock, etc. I’m just concerned because I don’t always know what to do to get the results I want, I like to be told…

  28. Julia on March 30, 2011 at 3:04 pm

    In your video post you mentioned to holla blog ideas at you. I have one. Or two in one.

    1. How on earth do you get motivated to work out at home? I am so bad at working out at home, but a gym membership requires mucho planning with a babysitter involved.

    2. I have an extra huge backyard. I ran hurdles in high school and remember a bunch of drills we did as warm ups. Do you have workout suggestions that would involve moving around outside track style (not running – more warm up stuff) Like buttkicks, kneeups, a way to do tire drills without actual tires.

    I’d be stoked to see a fitnessista post based on my sad little situation. 🙂

  29. Nic on March 30, 2011 at 3:11 pm

    I totally splurged for the dip station last week. I know I know! I had been using a broomstick across two barstools, but I started to get afraid that they were going to topple over on me because they were swaying a bit. As for the sandbag, I am currently studying for a big test on April 8th so I put my textbooks into a small duffel I already had and use that. I’m beginning to really like jump roping, but I’m not very good at it. I can only really do one type of jumping, sort of low knees style. Anything else I trip over the rope every 5 seconds.

    I love the at home workouts, in theory I would love to just work out from home, but I still don’t trust myself to be consistent, so I’m keeping my gym membership for group classes like spinning or tabata or whatever sounds interesting that week. Besides, the atmosphere there is just very zen and relaxing.

  30. Dani on March 30, 2011 at 3:17 pm

    I love bodyrock! And Z is so endearing. For the sand bag I use a small North Face backpack I have filled with items around my room. I just hold the top of the shoulder straps, works surprisingly well.

  31. Kristen on March 30, 2011 at 3:27 pm

    I used to sorta do P90X (sorta meaning I only did the workouts that I liked, i.e. Core Synergistics). Now I sometimes do Jillian Michaels’ 30 Day Shred when I want a quick yet intense workout (I know you’re not a fan, but it’s a good workout!) I’m also a huge fan of Tracy Anderson & plan on getting her new Metamorphosis Series after I’m done training for my 1/2 marathon =)

  32. Charlotte on March 30, 2011 at 3:27 pm

    I wasintroduced to bodyrock workouts via your blog (had no idea what they were and that they were free) and honestly my bum cheeks are still sore from a bodyrock workout i did on monday.. HA. worth it though if i can get a bod like my girl Zuzana. hahah I love how she greets the bodyrockers: “haiii buddyruckerzzz”

    • Fitnessista on March 30, 2011 at 7:16 pm

      hahah! that’s exactly how she says hi! so cute

  33. Averie (LoveVeggiesAndYoga) on March 30, 2011 at 3:35 pm

    I love that you adapt the workouts to what you have on hand, and can make due with things. Because as you said, if you didnt you’d be in the poorhouse or have gear overtaking your home!

    Just yesterday I posted that I Quit the Gym. Yep. Gave up my membership (well I stopped going months ago) but stopped paying for it this week and posted about it. I would rather run outside for 20 mins and come in and do things like yoga, lifting with the 12 lb dumbbells I have on hand, my stability ball…and am happy to workout at home, and make due with the equipment I have (which is very! little).

    I need to get on the Bodyrock train next!

  34. Tami on March 30, 2011 at 3:37 pm

    i really want to try one of her workouts-do you have any recommendations as to which one would be a good “first try”

    they scare me a little, i did insanity so I think i should be able to do it (or some of it!)

  35. Katie on March 30, 2011 at 3:37 pm

    I hope the day takes you guys somewhere lovely : )

    I actually have been working out at home more! I have medicine balls, 2 different weights, dumbbells, jumprope, stability ball, and a balance board! I have been doing intense 20 minute interval workouts at home and love it!

    Have a great day girl! xoxo

  36. Tara on March 30, 2011 at 3:42 pm

    Your shoulders look A-mazing in the pic of you in working out in the hotel! That is the one part of my body that I’ve always been super unhappy with. Any tips? I’ve got a wedding in the fall that I’ve got to wear a strapless, would love to tone that area!

  37. Caree @ Fit-Mama on March 30, 2011 at 3:44 pm

    thanks for the tips on bodyrock! I have been wanting to try them…tonight may be the night!!

  38. Mary (What's Cookin' with Mary) on March 30, 2011 at 3:45 pm

    I really love working out at home! Saves so much time. Don’t get me wrong, I still go to the gym for a variety of machines and gear to use… but at home I have a ball, a couple of dumbbells and a yoga mat and most of the time, that’s all I need.

  39. Heather (heathers dish) on March 30, 2011 at 3:48 pm

    I’m terrified of the hurt my body will feel after my first bodyrock workout but I’m going to see if u can get my hubby to do it first…a bodyrock taste tester if you will!

  40. Namaste Gurl on March 30, 2011 at 3:52 pm

    I’ll have to try bodyrock workouts… i’m always looking for affordable, fast and convenient exercise methods that I can do at home. Looks like a wonderful alternative to running, walking, and hiking!
    Enjoy your day, Gina!

  41. Eimear Rose on March 30, 2011 at 3:56 pm

    I actually bought the timer, dip station and pullup bar recently, as well as a barbell/dumbell set and cancelled my gym membership. So it’ll even out. Also, my gym was just too busy to get a good weights workout in, and all I was using the gym for was aquajogging, and atm I’m sick of long cardio workouts. Bodyrock has come into my life at just the right time! I love how the workouts are sort of like a game (although it often feels more like torture, hehe), so much more fun than a 6 mile run. All in all, I found my busy gym and running stressful, whereas lifting and bodyrocking at home is exercise as I’ve always wanted it to be- stress*relieving*

  42. Annette @ EnjoyYourHealthyLife on March 30, 2011 at 3:56 pm

    Nice! Thanks for the info- I’ve never tried bodyrock, but it sounds fun and really hard–right up my alley 🙂

  43. Fit Girl NW on March 30, 2011 at 3:59 pm

    I love my TRX – it’s pricey @ $190 but you can literally take your workout anywhere! And it challenges all levels of fitness. That a jump rope and a gymboss!

  44. Valerie @ FreshMutz on March 30, 2011 at 4:03 pm

    I have an elliptical at home and while I really appreciate the convenience, I must admit that I push myself harder at the gym with other people around.

  45. Erica June on March 30, 2011 at 4:15 pm

    Hi! I’ve been reading your blog for about a month now–I love it!
    I have a gym membership but I also do a lot of workouts at home. I LOVE Patrick Goudeau dvds–his new “Lean Hot Body” is killer. I also love to add workout dvds to my Netflix queue and play them on my TV–it’s great if you are interested in purchasing a dvd but you want to give it a try first before purchasing. They don’t have everything I want, but there is a big selection to choose from. I have 5, 8, and 10 dumbbells, jump ropes, and a stepper. I love doing dips and push ups off of the step as well as regular step workouts.

    • Fitnessista on March 30, 2011 at 7:15 pm

      i haven’t heard of him yet- will have to check those out!

  46. Faith @ lovelyascharged on March 30, 2011 at 4:21 pm

    That smoothie is such a gorgeous shade of purple!

    I definitely work harder at the gym – at home it’s too easy to roll from a difficult-sounding position right onto my bed!

  47. Kelly b on March 30, 2011 at 4:42 pm

    I have just started doing the BodyRock workouts. They are great! I like to work out at the gym, mainly because it has a nursery for my kiddos. I have done 2 BR workouts at home while kids are at pre-school, one when my 2 year old was home (he climbed on me the whole time), and one at the gym. I prefer to do it at the gym, but I feel a bit silly doing some of the moves in front of people.

  48. Sable @ SquatLikeALady on March 30, 2011 at 4:47 pm

    My goal is bodybuilding (note, not testosterone-riddled, drug-enhanced female bodybuilding…NATURAL. lol) and sometime in the future to participate in a powerlifting competition, so I workout in a gym. I do 5 days of heavy strength training per week and do cardio when I feel like it — usually 2-3x per week depending on how crazy school and work are.

    Nice to know how affordable pull-up bars are! TBH I’ve never looked into it even though my goal by the end of this year is to be able to do 5 consecutive bodyweight pull-ups with perfect form…I miiight be making an investment here!!

  49. Erin on March 30, 2011 at 4:47 pm

    Finally made your protein pancakes….didn’t think they’d be very good…specially wiht the rice protein i have currently….but they were pretty good!! Considering they have 25g of protien! I’m pretty stoked! because I am trying to eat more protein these days and having problems doing so…these are great…and with 1/2 a banana and 2 tsp maple, made for a great treat lunch. 🙂 THANKS! and good job coming up with these suckers. 🙂 lov ya blog by the way

  50. What Katies Baking on March 30, 2011 at 5:13 pm

    get it girl! look at you workin’ that body rock!
    that smoothie in a bowl looks suuuppperrbbb!

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.