We were suppose to kick off this week with a new workout, but Zuzana’s leg is still a bit sore, so she decided to rest it for one more day. We will be back tomorrow with a new workout, but in the meantime you guys can take a shot at The Hard Bodies Workout routine from November 29th, 2009. This is going to be new for a lot of you guys so give it a try. Remember that it is always a good idea to listen to your body – if you need a break then take it – you can always resume BodyRocking as soon as you feel better
When I was home visiting my family in Kingston, Ontario, Canada, I had the opportunity to begin Bikram’s Hot Yoga practice. I am lucky in that both my Aunt Beverly and her long time partner Patrick are both certified teachers. We attended a lot of classes together and it was a great way to discover this incredible practice. I did a class almost everyday and life as I knew it changed. Beverly made this great statement that really stuck in my mind – she said “you leave it on the mat”. What she meant, is that you go into your training full of thoughts, worries, fears – all of the hectic chaos of the busy mind – and by being in your body and pushing beyond your limits your mind clears and quiets, your worries drip away, and the anxiety about life that most of us carry around get’s left behind on your exercise mat. What I came to realize is that our home workouts offer a similar mind-body-spirit cleanse. When you put your heart and soul into each rep you can experience this same sense of calm and peace. It’s a powerful gift to give yourself. Try this workout and see what you leave behind on your mat
Freddy & Zuzana
Start on your knees. I prefer to kneel on my exercise mat. Get ready to force your body up into. It is a dynamic movement and you will have to engage every muscle in your body.
Jump up and land on your feet into a squat. As soon as you land, jump up again and tuck your knees in. This counts as 1 rep. Complete 5 reps of Ninja Jumps.
2. Elevated Bridge Leg Lift – 10 reps on each leg
Lay on your back and put the heels of your feet up on a chair. Lift your hips up to get your body in a line. Lift one of your extended legs up with your toes pointed and knee locked. Drive the leg as far as your flexibility allows you. Do 10 reps on each leg.
3. Dynamic Push Ups – 5 reps
Start in a plank position with your body completely rigid.
Drop down to get your chest as close to the ground as possible while jumping with your feet wide apart. Immediately push up jumping your feet back together. This counts as 1 rep. Complete 5 reps of Dynamic Push Ups.
4. One Arm, One Leg Bridge – 20 reps total
Lay on your back with one knee bend. Sit up and push off of the standing foot while supporting yourself with your arm on the same side and push your hips up. This counts as 1 rep. Complete 20 reps total by switching the sides after each rep.
5. One Leg Burpees – 5 reps on each leg
Start by standing on one leg. Bent over and place your hands on the floor in front of you. Jump with your foot back into a one leg plank position. Jump with your foot forward towards your hands and then jump up reaching with your arms towards the sky. This counts as 1 rep. Compete 5 reps of One Leg Burpees on each leg.
Enjoy this workout and try to beat my time
- Ninja Jump5 reps
- Elevated Bridge Leg Lift10 reps on each legs
- Dynamic Push Ups5 reps
- One Arm One Leg Bridge20 reps total
- One Leg Burpee5 reps on each leg