Hi BodyRockers,

The old site finally crashed and died. We kept it going for as long as we could, but finally it just completely burst at the seams. This new layout is only temporary. Our web designers tell us that we can expect to launch the new and improved version of BodyRock.Tv sometime after the 20th of October. We are still ironing out some of the bugs here, but over the next day or two we should have things sorted out.

Today we are in a big rush because we have to check out of the cottage and move to our new home, so I didn’t have the time to actually do my workout yet, but I do have the instructional video for you so that you can try it first :)

Today’s workout is 12 minute long High Intensity Interval Strength Training. There are 3 bodyweight exercises in this workout so all you need is your Gymboss Interval Timer and courage!

Set your timer for 12 rounds and two intervals of 10 seconds and 50 seconds. The 10 second interval is your rest interval and your goal is to work at your maximum effort during each 50 second interval. Try to do as many reps as you can for each exercise and write your score down into your exercise log.

You will be doing this circuit of 3  exercises and you will repeat it 4 times:

10 seconds rest

1. Sumo High Knees

10 seconds rest

2. Pendulum

10 seconds rest

3. The Santana Lift

I will do my workout from our new home and I will post my score and the workout video later. Enjoy!

Sumo High Knees

Pendulum

The Santana Lift