On Friday we wished all of our Canadian BodyRockers a Happy Canada Day, and now today we would like to wish all of our American BodyRockers a Happy 4th of July This is the first time that either Freddy or I have been in the States for the 4th of July celebration, and we have tried to get into the spirit of things On Saturday we drove down to Malibu and enjoyed the sun and the beach (you can see the pictures from our trip in the life section), and today we are going to see if we can catch some fireworks somewhere
This week we will be training everyday, so don’t miss a workout For all of you newbie Rockers, the full workout explanation including modifications for beginners is in the video so make sure to watch that so you get the most benefits from your training. We will see you guys tomorrow!
Zuzana & Freddy
- High Knees with Jump Ropemax. reps
- Sandbag Squatmax. reps
Get your gear for this workout here:
Set your Interval Timer for 18 rounds of two intervals. The first interval is 10 seconds (rest) and the second interval is 30 seconds (max. effort). There are only two exercises (high knees with jump rope, and sandbag squat) that you will be going through back and forth until the time is up. Write down your reps for each round during your rest intervals and then add all of the reps for each exercise. The next time you do this workout, your goal will be to beat that number by at least a few reps. Remember that as long as you see improvement in your workout performance (even by just a few reps) you are on the right track.
The workout flow looks like this:
10 seconds rest
High Knees with Jump Rope (30 second interval)
10 seconds rest
Sandbag Squat (30 second interval)
You will complete 9 rounds of this circuit.
I did 583 High Knees with Jump rope and 114 Sandbag Squats total in this workout. Try to beat my numbers and share your scores in the comments below.