I really enjoyed our workout today because I was able to add another 2 completely new sandbag exercises that we have never done before here. You should have seen Freddy after his workout – he made a swimming pool in our living room :) I was reading through the comments and so many of you guys have posted positive results and the number of emails rolling in describing how you guys are changing your bodies is just so motivating! We read through so many incredible stories of how you guys are loosing extra weight, becoming more toned – how you guys are getting stronger, faster and fitter – Freddy and I can feel the energy here and as a group I really feel like we are building up this incredibly powerful and positive momentum :) It’s difficult to put into words, but you know that feeling when something just feels great? I hope that you guys understand what I mean :)
On that note, I want you guys to really put an extra push behind yourselves today. Very often we are capable of so much more than we realize. This is me gently placing my boot on your arse and giving you that extra shove :) Remember that BodyRockers never quit – tell Brutus to go fly a kite :)
Zuzana & Freddy
- Lunge Chopmax. reps
- Side Jump & Santana Push Upmax. reps
- Round Trip & Santana Push Upmax. reps
- High Knees with Jump Ropeat max. effort
Get your gear for this workout here:
This workout is 16 minutes long Interval training and is made out of 3 parts. You will need your Interval Timer and Sandbag.
This is 6 minutes of Interval Strength Training. Set your timer for 6 rounds of 10 and 50 second intervals. Your goal is to complete max. reps for each exercise during each 50 second interval. Write down your reps during the 10 second intervals.
10 seconds of rest
1o seconds of rest
2. Side Jump & Santana Push Up
10 seconds of rest
3. Round Trip & Jump Squat
Repeat this circuit one more time
4 minutes of high intensity interval skipping – High Knees with or without Jump Rope. Set your timer for 8 rounds of 10 and 20 second intervals. You will be skipping at your max. effort during each 20 second interval.
Part 3 = Part 1