When life pushes us up against the wall or puts an obstacle in our path BodyRockers don’t quit. We don’t focus our thoughts on how unfair everything is – we choose to use our thoughts instead to find the opportunity in what is happening around us. Most of the time the greatest victories and successes in life come after you overcome something difficult – just like after our workouts, we emerge stronger, wiser and more powerful than before. Ready to face life straight on and strive towards our dreams. BodyRockers never give up – it’s part of the code – and all it takes is putting in your max effort – in life and in your workouts because in the end it’s all the same game.
Freddy & Zuzka
- Low Jacksmax.reps
- Get Upmax.reps
- One Leg Ugi Bridge (left)max.reps
- One Leg Ugi Bridge (right)max.reps
- Flying Jump Lungemax.reps
- Ugi Leg Liftmax.reps
Get your gear for this workout here:
Watch the video above to see how I pushed myself through the workout and also to see proper form of each exercise. I have included easier variations for beginners and those of you who don’t have the fit ball.
Today’s workout is 20 minute long interval training dedicated to BodyRocker Natalia who had an accident and fractured her arm. I think that it’s really brave of her asking for a hands free workout so that she wouldn’t have to skip her training completely while she has her arm in a cast. This workout routine is not only for Natalia but for all of you BodyRockers who want to try this challenge and have fun with a workout that we have never done before. Your upper body will get some rest but you will get amazing burn in your legs and abs – that’s a promise!
Set your interval timer for 20 rounds of 10 seconds and 50 seconds long intervals. The first one is your rest interval and your goal is to complete as many reps as possible during each 50 second interval. There are 5 exercises (listed in the workout breakdown) in the circuit and you will go through the circuit twice. Here is what it looks like and my reps for both rounds:
You will start with 10 seconds of rest to get ready for the first exercise
1. Low Jacks – 50 reps, 40 reps (50 sec)
(10 sec. rest)
2. Get Ups – 9 reps, 8 reps (50 sec)
(10 sec. rest)
3. Low Jacks – 45 reps, 47 reps
4. Ugi Bridge (left) – 20 reps, 16 reps
5. Ugi Bridge (right) – 20 reps, 16 reps
6. Low Jacks – 52 reps, 47 reps
7. Flying Jump Lunge – 27 reps, 21 reps (click the blue link to see the instructions for this exercise – it’s not in the video)
8. Low Jacks – 34 reps, 35 reps
9. Ugi Leg Lift – 12 reps, 11 reps
10. Low Jacks – 48 reps, 47 reps
+ Burpee for Erin as always :)
Workout tip: Push yourself during each exercise as if it was the last one in this workout – you have to give it your max!
Enjoy your training and share your scores!