Due to interest from some visitors to the site for the Rock Bodies program shown on VH1, I went back to that site and grabbed their exercise list in an effort to provide more info so here goes:
Rockstar Workout*:
Start with a 500 Calorie Burn (on cardio equipment such as elliptical, treadmill, or stationary bike until 500 calories are burned)
Push Ups - 4 sets of 15
Roundhouse Kicks - 40 each leg
Punches - 4 sets of 100
Sweep Kicks - 4 sets of 40
Snap Lunges - 5 laps
Squats - 5 one minute sets
Triceps - 4 sets of 40
Leg Throws (avi file) - 4 sets of 30
Crunches (avi file) - 4 sets of 30
Sun Salutes - 5 perfect form
Follow with another 500 Calorie Burn
*I am not advocating this workout plan simply providing a recap of the workout that was shown on VH1's rock bodies as the fitness test the participants had to finish for their makeover. This should definitely not be attempted by someone just starting out with exercise!
If you are looking for information to get you started, the Changing Shape site has lots of information on different programs with animations of the different exercises.