We thought it would be fun to slam together two workouts and combine them together for something that kicks major butt so that is exactly what we did. This workout is full body and will leave no muscles untouched :)
Lately you guys have been writing in and asking about when it’s ok to take a break from training. Our schedule is set up so that there is something going on almost every day of the week, because we have people following from all over the place, and each of you has your own life schedule. We like to have something new for you guys on the site everyday, so that no matter what is going on with you there will be something new here for you to try that day. That said, we encourage each and everyone of you to listen to your bodies – if you feel like you need a break that day then take it. We will still be BodyRocking when you come back to the schedule :) Just make sure that it is your body telling you to take a break and not “Brutus” – you can usually tell the difference. Your body will feel like it needs a day off – Brutus will try to talk you into it with whatever excuses are handy. If it feels like someone is trying to talk you out of working out and suggests you sit on the couch and watch Friends reruns on the tube then that’s probably Brutus lulling you into being lazy. The other thing Brutus is famous for is telling you that you can workout later. Later, later, later, and pretty soon it’s midnight and who wants to workout then? Just keep an eye out for him, he gets a particular thrill out of talking BodyRockers out of their workouts.
Enough about Brutus… We are heading somewhere for the week – so starting tomorrow all of our workouts will be “on location” from this mystery spot. Hopefully it will help us jump start our drive towards getting in the best shape for summer by placing us in a summer like environment :) We will see you guys from there tomorrow.
Enjoy your workout!
Zuzana & Freddy
- 1. Snow Boardermax. reps during each 30 second interval
- 2. One Leg Squat & Side Kick (left leg)max. reps during each 30 second interval
- 3. One Leg Squat & Side Kick (right leg) max. reps during each 30 second interval
- 4. Push Up/Lunge Combo Exercise Challenge8 minute count down
- 5. Shelf Butt Exercise max. reps during each 30 second interval
- 6. Half Pistol & One Leg Pike Press (left leg)max. reps during each 30 second interval
- 7. Half Pistol & One Leg Pike Press (right leg)max. reps during each 30 second interval
Get your gear for this workout here:
The only thing that you need for this workout is your Interval Timer. This workout has 3 parts and is 20 minutes short :)
For Part 1 set your timer for 9 rounds of two intervals. The first interval is your 10 seconds of rest and the second interval is 30 seconds of max effort. Your goal is to complete as many reps of each exercise during the 30 second intervals as possible. This part of workout takes 6 minutes.
Part 2 is a maximum sets challenge. Set your timer to count down 8 minutes for you and your goal is to complete maximum sets.
Part 3 is the same as part 1 except that you will be doing different exercises. Again set your timer for 9 rounds of two intervals. The first interval is your 10 seconds of rest and the second interval is 30 seconds of max effort.
After this workout do another 20 minutes of skipping. Today it’s your choice. I think I will do 20 rounds of 50 seconds of skipping and 10 seconds of rest.
Part 1 – Interval Training 6 minutes
One Leg Squat and Side Kick
Part 2 – Time Challenge 8 minute count down – do maximum sets of
Push Up Lunge Combo Exercise
Part 3 – Interval Training 6 minutes
Shelf Butt Exercise
Half Pistol & One Leg Pike Press