Hi BodyRockers,

In today’s coffee talk I mentioned how important it is to be consistent. It’s much harder to try and get in shape for special occasions, because you have to suddenly start working out 3 or 4 times harder than you would if you were exercising on a regular basis – not to mention that it’s a mental and emotional drain. If you can find 20 minutes 4 times a week for our short and super intense home workouts, than you will never have to struggle to look great for life’s important events. If you can start to establish this routine, exercise will eventually become as natural to you as your hygiene. Consistency is important when it comes to your eating habits as well, otherwise you will be jeopardizing the effort that you put into your workouts.

Today’s workout  is a combination of interval training and a time challenge. All of the exercises in this workout are bodyweight exercises so the only equipment that you will need is your Gymboss Interval Timer. This workout is made up of 3 parts which you will do back to back with a very short break in between. I completed today’s workout in 12 minutes, so if you can beat me in the time challenge, you can be done with this workout even faster. Remember that the intensity is more important than the length of the workout. It has to feel really hard and intense. If you feel like you gave your training all of your energy, then you will get all of the great benefits right back.

Part 1 – 4 minutes of Interval Training

Set your Interval Timer for 6 rounds and two intervals. The first interval is 10 seconds and the second interval is 30 seconds long. You will be exercises during the longer interval and your goal is to complete as many reps of The Triple Sumo Squat (Jump Squat, Jump Tuck, Side to Side Knee Up) as you can. During the 10 seconds of the rest interval try to write down your reps so that you can compare it with my score. Add all of the reps for this part and check if you managed to beat me. I completed 27 and 1/2 reps.

Part 2 – Time Challenge

Set up your timer as  a stop watch. Your goal is to complete 6 rounds of the two exercises as fast as you can. Write down your time and compare it with my score (4 minutes and 5 seconds).

Plank Side Jump – 10 reps (each jump counts as one rep)

Roll Over and do

One Leg Toe Touch – 10 reps (each toe touch counts as one rep)

I went over the proper form for each exercise in the workout tutorial where I also shared some tips and modifications for beginners. The instructional video is on it’s way and will be embeded here as soon as it’s processed, so please be patient.

Part3 – 4 minutes of Interval Training

Set your timer again for 6 rounds and 2 intervals of 10 seconds and 30 seconds (the same as part 1).

You will be doing Side Burpees with Push Up and Knee Tuck. I completed 27 reps total so try to beat my score ;)

P.S. It seems that the comments and everything else that is currently not working on this blog will stay this way until we have the new design. It’s kind of frustrating right now, but lets be optimistic – the new BodyRock.Tv design will be amazing and it’s only a few weeks away.  I hope that you guys will be patient until then.

Sumo Tripple Squat

Start standing with your feet wide apart. Do a jump squat, then jump tuck and then knee up on each side. This counts as 1 rep. Do as many reps as you can during each 30 second interval.

Plank Side Jump

Start in the plank position and jump forward towards one side. Jump your feet back into the plank and then jump forward towards the opposite side. Each jump counts as 1 rep. Complete 10 reps and then lower your body on the ground.

Roll Over

Side Burpees with Push Up and Knee Tuck

Your goal is to complete as many reps as you can in each 30 second interval. Do the Side Burpees towards one side and switch sides for each interval.