Zuzana and I wanted to thank you guys for all of the well wishes on the last post We are working hard to make this little community of BodyRockers even better. Our Developers are in the middle stages of building fantastic new community features that will take our BodyRockers section of the site to a whole new level. If you are interested in blogging and sharing your stories, photos, recipes and workouts you will soon have a place to do that here for free. Each BodyRocker will have the opportunity to have a profile and log in to record their reps, scores or whatever else they like All of this plus other cool features are on the way soon. We are also working on a bunch of other major projects that will make it possible for us to deliver even more workouts and diet challenges. We are really excited and things will be moving fast so check in regularly and we will keep you updated.
Freddy & Zuzana
- Sandbag Squat & Backward Lunge30 reps
- Triple Knee Tuck/One Leg Push Up Combo30 reps
- Sandbag Combo - Full Body Exercise30 reps
- Forward & Backward Lunge with Sandbag30 reps
- Seated Pull Ups30 reps
- Sandbag Squat30 reps
- Plank Side Jumps30 reps
- Lift Split30 reps
- Pendulum30 reps
- One Arm Press Up15 reps on each arm
- Mountain Climber30 reps
- Ninja Jump Tuck5 reps
Get your gear for this workout here:
Set your interval timer as a stop watch and complete the following exercises as fast as you can. Try to beat our time. I did it in 33 minutes and 2 seconds. Freddy was faster and completed this workout in 28 minutes and 31 seconds.
Sandbag Squat and Backward Lunge Combo
Start in a half squat.
Lunge back with your left leg. Return into the half squat and then lunge back with your right leg. Each time you return into the half squat counts as 1 rep. Complete 30 reps total.
Triple Knee Tuck/One Leg Push Up Combo
The first knee tuck is diagonal across your body.
Lift the same leg up,
and do a push up.
This is the second knee tuck – straight forward towards your chest. Do another one leg push up.
The third knee tuck is sideways. Do one more one leg push up and then switch legs. Each push up counts as 1 rep. Complete 30 reps total alternating legs after 3 reps.
Sandbag Combo – Full Body Exercise
Starting position with the Sandbag next to your left leg. Reach for the Sandbag and throw it over your left shoulder.
Step to the side with your right leg into a half squat.
Lunge back with your left leg.
Throw the Sandbag down next to your right leg.
Jump your feet into plank.
Jump your feet forward.
Jump up. This is one rep. Continue the same thing towards the left side.
Complete 30 reps total – this exercise takes the longest time to complete but don’t give up and do all of the reps.
Forward & Backward Lunge with Sandbag
Put the Sandbag over your right shoulder and lunge forward with your left leg. Get back to the starting position and now lunge back with your left leg. Each lunge counts as 1 rep. Complete 30 reps on your left leg and then switch legs for the next 30 reps.
Seated Pull Ups
Sit in the middle of your Dip Station with your legs extended in front of you and grab the handles. Pull yourself up as high as you can and return back down to the seated position. This is one rep. Complete 30 reps.
Put the Sandbag onto your upper back or you can also hold it infront of you. When you are squating down make sure that your feet and knees are pointing slighly outwards. Push your hips back keeping your back straight and try to get your butt below your knees. The weight should be mostly towards your heels and you should try to keep your shins as vertical as possible. Squeeze your butt on the way up and push your hips slightly forward when you get all the way up.
Complete 30 reps.
Plank Side Jumps
Start in the plank position.
Jump both feet forward and to the right. Jump your feet back into the plank and now jump to the left. Each jump counts as 1 rep. Complete 30 reps.
Raise your legs up and do the split. If this is too hard for your you can bend your knees. Return to the starting position. This is one rep. Complete 30 reps.
This is your starting position. Jump and switch legs so that your left foot is now on the floor and your right leg extended to the side.
Each jump counts as one rep. Complete 30 reps.
Note: don’t round your back and keep your abs tight.
One Arm Press Up
Press up to lift your upper body off of the floor.
Push your hips up as far as you can. Think about keeping your back straight and legs fully extended. Reverse the movement and get back to the starting position. This is one rep. Do 15 reps on each arm.
This is your staring position. Jump up and switch legs in mid air. Both feet will land at the same time. Keep your hands underneath your shoulders and arms fully extended. Each jump counts as one rep. Do 30 reps total.
Ninja Jump Tuck
This is the starting position. Knee down onto your exercise mat.
Use the power of your core and jump into the squat.
Jump up and tuck your knees in – this is called jump tuck.
Complete last 5 reps of this exercise and stop your timer.
Note: If you don’t know how to do the last exercise or you don’t have the power yet, do 5 burpees instead.