May 25 2012

Hot Pink Workout – BodyRock Sculpt

Posted by Frederick | In All Exercises, All Videos, All Workouts, Featured Articles, Hardcore Workout - Abs Attack, Sculpt, Today's Workout, Uncategorized

Hi BodyRockers,

Three generations ago my ancestors were working a plot of land not much bigger than my living room where we shoot the BodyRock workouts. They were tilling potatoes out of the stony earth in Ireland.  At some point, after watching friends and family die of starvation and sickness one of them made a choice to leave everything that they knew and board a ship to the new world. They came with the arse out of their pants and not a pot to piss in or a window to throw it out of as my dear old grandfather would have said. Imagine the courage it would take to say goodbye to everything you have ever known – the people and places – to board a ship as human cargo knowing that you would never see any of it again. When we talk about life’s journeys it helps to put what ever challenges we are facing into perspective. Fitness can be a rough row to hoe, but it’s nothing compared to digging potatoes out of a thin scratch of earth and watching your loved ones say goodbye forever. I believe that our forbearers pass on some of their strength – and I may not go to bed and wake up with the soil of Ireland under my fingernails, but to be sure I have some of that pioneering spirit inside me that I can draw from. Look into the roots of your own past for examples motivation and courage – you might be surpassed what power you discover.

Best,

Freddy

You can download the app for the iphone here: http://bit.ly/BodyRockApp and the android version is here: http://bit.ly/AndroidBR

 BodyRock Sculpt:
BodyRock Sculpt Workout Video:

Set your interval timer to 4 rounds of 50 seconds work with a 10 second rest – You will complete the following exercises below, each for 50 seconds

1) Oblique Plank Twists Left – Using the Ugi ball

2) Oblique Plank Twist Right – Using the Ugi ball

3) Circle Chest Left  - Using the Ugi ball

4) Circle Chest Right – Using the Ugi ball

 Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here,

Freddy’s Facebook page: click here




Around The Web
  • Anonymous

    hmmm, maybe I’m blind but I don’t see the burn she’s talking about or the flow?  only video I see is a 4 minute sculpt?  is it on another page that I can’t see?

  • Anonymous

    Hi,guys,I’ve just done it:
     Oblique Plank Twists Left – 28
     Oblique Plank Twist Right – 26

     Circle Chest Left  - 29

    Circle Chest Right –28
    Thank you very much and have a great day :)

  • Cindy

    I will hug this Hot Pink Workout in my arms soon!

    Thanks

  • Cindy

    I did it in my living room today.
    Oblique plank twist L 20
    Oblique plank twist R 20
    Circle chest l 20
    Circle chest R 20
    First, I did #19.

    Thanks!

  • ZoeRocker

    I loved your words today Freddy. Very inspiring. I’m hobbled here on the couch, 4 very long days after knee surgery and can barely move around the house. I have WAY too much energy to be sitting here unable to do anything. I am going crazy, and living vicariously thru Lisa-Marie. Give ma a shout out PLEASE!!! Love you’s!!!

  • Jules

    Had a 2 hour river valley run this morn. So this is about right for an active rest day workout.  Hope everyone’s having a fabulous weekend :):) <3

  • Cindy

    This was my Workout for today.
    Tank Top Arm workout for 10 minutes with 5 pounds DB
    4 Rounds of
    1 High Knees Skipping 50-50-50-50
    2 Clapping push up on knee 10-10-10-10
    3 Jumping Squats 20-20-20-20
    AB Bonus
    1 Woodchop L 10-10-10-10
    2 Woodchop R 10-10-10-10
    3 Figure 8 20-20-20-20 (both with 5 Pounds DB)
    Wishing All Bodyrockers a Nice Memorial Day!

  • Dreamgirl1888

    I dont see the real time/reps in  row for an entire workout? im new

  • Backtomobay

    This could be caused by a number of different things, but yes, if your body fat percentage gets super low, it could cause amenorheea.  Not a good thing…..  are you having these symptoms?  Make sure to see your dr.

  • Backtomobay

    Which supplement are you referring to?  You can achieve so much with eating clean, proper portions (don’t go hungry) and working out. 

  • http://tinyurl.com/7b3um4f Chris__L

    Hi Guys,

    Heard a rumor that Freddy and Lisa-Marie were getting married!  This would be really cool if it’s true!

    –Chris

  • Myhayyalife

    Wow! What you said about digging into the bloodline for inspiration touched me deeply on many levels. I started to not workout today, but, I know that my ancestors are in me encouraging me to be the best I can be. They also, went through soooo much to make a better life for themselves and their offspring to come. Thank You so very much for the encouragement. It’s not really just about the physical alone. It is a mind, body, spirit connection that keeps us going.