Today’s workout is bodyweight only, and apart from the interval timer you don’t need any equipment to do it. This whole workout, including the bonus at the end takes just 7 minutes. If you have been BodyRocking with us for a while, you will know that we are always demanding that you push at your absolute max effort. This is your personal 100% – it’s different for each of us, and it’s also a place where we rarely get to hang out, because let’s be honest its quite a jump outside of our normal comfort zone. In whatever you are doing it’s honestly quite rare to say you gave it your full 100% – but BodyRocking demands it. We look for it in each other and savour the glow of touching that space of excellence within ourselves when we hit it. Damn right :) If you give these workouts your 100% – no matter what fitness level you are at, you will see the results – they will come up and smack you along side the head when you look in your mirror so get ready for it :) BodyRockers don’t plod through life or exercise – we ROCK IT for real – and it shows.
Enjoy your training!
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Freddy, Sean & Kyla
- Mountain Climbers ???
- Split Lunges???
- Plank Butt Squeeze???
- Reptile Pushups ???
Get your gear for this workout here:
There are two parts to this workout. The first part is a 4 Minute Tabata style interval. Set your interval timer for 8 rounds of 20/10. The 20 seconds is your work interval and you will be pushing the whole 20 seconds at your absolute max effort. Use the 10 seconds to get set and into position for the next round. At the end of the 4 minutes you should be toast. If you feel like this was a “warm up” then guess what – you didn’t push to your max. Bad, bad BodyRocker!!!! :) Move back and forth between the two exercises until your timer beeps and releases you from the sweet, sweet torture.
The “bonus” is a 3 minute interval. Re-set your timer for 3 rounds of 50/10. You guessed it – the 50 second interval is your max effort time. Move between the exercises and keep in mind that this whole workout from top to bottom including the bonus is just 7 minutes long. Honestly a proper shower takes longer – even if you skip the conditioner :) If you can’t handle the reptile pushups then blast away some regular pushups. If you are a beginner crack off some pushups from your knees. Make this workout work for you!