Freddy here :) I was thinking today that we each bring something unique to our training. Superman can fly and shoot lasers out of his eyes, Batman has his cool car and bullet proof cod-piece and each of us has our own unique superpower that we bring to do battle with our arch enemy Brutus. Our powers come from the energy of our lives – the events, experiences and challenges that each of us face in all of the roles that we take on each day. You might get an extra boost of power for those final reps by thinking about how great you will look this summer as you strut by the pool, or you might pull on the residual energy from a fight you had with a co-worker, channeling that power into your workout in a positive way that releases stress. We each have our own stories, any of which can generate massive amounts of emotional energy. Start looking at this power source as the rocket fuel that will propel you through your workouts and towards the kind of positive changes that you want to make to your body and in your life. So the next time you are pissed off, or happy, or afraid or ecstatic – harness this power and drive it into your training. What is good for the body is also good for the mind :)
Freddy and Zuzana
- Jump Squats10 reps
- Diagonal Knee Tuck2 reps
- Side Step Push Ups2 reps
- Lunge Pulse & Side Kickmax. reps
- Diagonal Dead Lift with Sandbagmax. reps
Get your gear for this workout here:
This workout takes 20 minutes and there are 2 parts that you will go through once if you are new to bodyrocking and twice if you are already bodyrocking for some time with us. The important thing to remember is to push at your maximum effort and use all of the strength and energy that you have, but keep good form.
The first part of this workout is a sequence of Jump Squats and Side Step Push Ups. You will set your Interval Timer for 4 minutes and try to complete as many sets as you can during this short period of time. I like to point out that 4 minutes go really fast so don’t try to hold back your energy – give it all you have!
Start standing with your feet together, then jump your feet appart and touch the ground pushing your hips back and keeping your back straight. Jump your feet together. This is 1 rep. Do 10 reps and switch arms after each rep. Check out the workout video above to see this exercise in motion.
After the 10 jump squats, get into the plank postion.
Take a step sideways (with your right hand and right foot) and bring your body down bending your elbows. Keep your body in a straight line – don’t drop your hips.
Take a step towards the right side (with your left hand and left foot) to get into a plank. Do a Knee Tuck with your left leg – try to touch your right elbow.
Do another Knee Tuck with your right leg.
Do another Side Step Push Up and get up on your feet. This is one set. Now start with the 10 Jump Squats again and move your way towards the other side of your exercise mat. Complete as many sets as you can during 4 minutes.
I did 10 sets in the first and the second round of this workout.
The second part of this workout is 6 minutes of interval training. Set your Interval Timer for 9 rounds of 5 seconds and 35 seconds intervals. The 5 seconds is very short time to write down your reps, but it is do-able. I did it so you can try it as well but be super fast. You will be doing the following exercises in this order until the time is up.
1. Lunge Pulse and Side Kick - Right Leg
Start in the Lunge position and do 2 short pulses before you stand up and kick your leg to the side. When you are kicking make sure to bring your knee up first and then extend your leg to the side. Lean with your upper body away from the kick. Watch the video to see the exercise in motion.
round 1 – 11, 9, 10
round 2 – 11, 9 , 9
2. Lunge Pulse and Side Kick – Left Leg
round 1 – 11, 11, 11
round 2 – 11 11, 10
Diagonal Dead Lift with Sandbag – Alternating Legs
Start with your feet shoulder width appart holding your Sandbag in front of you. Step back with your right foot but diagonaly towards the left. Alternate legs.
round 1 – 13, 13, 12
round 2 – 14, 13, 13
Enjoy your workout!
Today I discovered this song from Nicole Scherzinger on youtube and I love it. It made my day and gave me new energy. Here it is, let me know what do you think: