If you find yourself looking for that one magic bullet, that one killer exercise, that new diet “secret” that will unlock the mystery of having a perfect body then you might be in danger of shifting focus away from what actually delivers results. You are what delivers results, and those results come a day at a time – every time you choose to BodyRock with us and all the rest of the time that you choose to support your training by making diet choices that bring you closer to your goals. You have everything inside of you that is needed to succeed in this and every other area of your life. BodyRockers develop amazing “core strength” and I’m not just talking abs here people. Each time we reach within for that strength to pound out that extra last rep that power, strength and confidence inside us becomes that much easier to access when we need it.
Enjoy your training.
Freddy, Sean and Zuzana
Get your gear for this workout here:
There are 3 parts to this workout and it is 12 minutes long. Set your interval timer for 3 rounds – 40 seconds will be the rest interval and 4 minutes the work interval. The 40 second rest interval should be enough time for you to get into position for each part and also grab a quick mouthful of water. In each part you will be moving back and forth between 2 different exercises – push at your max effort and don’t forget to record your scores in your exercise journals and post your scores in the comments below
Part 1: Wait for the first 40 seconds to count down and then when you hear the beep get cracking!
20 Split Jumps with the Sandbag
10 Staggered Push Ups
Sean managed a total of 103 Split Jumps and 50 Staggered Push Ups
Part 2: Get into position during the 40 seconds rest interval.
20 Reverse Pull Ups with the Dip Station
10 Plank Side Hops
Sean did 62 total Reverse Pull Ups and 30 Side Hops
Part 3: Enjoy the 40 seconds rest then grab your Sandbag!
20 Sandbag Squat Jumps
10 Dive Bombers
Sean scored 58 total Squats and 20 Divebombers!