Oct 18 2012

Day 4: Train from the Heart Workout

Hi BodyRockers,

Today’s post is special because we are welcoming our new guest host Mila all the way from Finland. Mila has been working out with us on a regular basis for a few years now and she brings a lot of energy, passion and drive to our routines. Please help us welcome her by liking this post below the main picture. This is her first video with us, and she was feeling a little nervous, but she absolutely killed it and smashed through in top form.

Remember that the point is to give it your personal best – to train from the heart – and to know that at the end of the 12 minutes when that timer beeps that you gave it your all. From there it’s just a matter of consistency before you start seeing massive shifts of positive change in your body and in your life.

All this week we have brought you new workouts and bonus routines and we are just getting started. We are going to keep training with you Monday-Friday every single day.

Enjoy your workout!

Team BodyRock

Get pumped up & motivated about today’s workout with our 30 second preview:

BodyRock Workout:

Set your interval timer to 12 minutes. 50 Seconds Work / 10 Second Rest minute rest in between rounds.

1. Plank Jump Tucks (Buzzed Chickens)
2. Back Lunge Kick Up using Sandbag
3. 5 Squat and press using the Sandbag 10 Mountain Climbers
4. Elevated Reptile L&R 2 Push Up using the Equalizer



Set your interval timer to 3 minutes. 50 Seconds Work / 10 Second Rest minute rest in between rounds.

1. Plank Bag Drag using the Sandbag

2. Get down and dirty plank

3. Towel It Off Abs


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

Haley’s Facebook page: here


BodyRock App – Find a Workout Buddy:

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


Around The Web
  • Alabina

    Lish is no longer a BR Trainer???

    • Anonymous

      Lish has started her own fitness business.

  • http://www.facebook.com/brenda.lopez.1029 Brenda Lopez Lopez

    so good i love it!

  • http://www.facebook.com/Latifah.Nadiyah Nadiyah Abdul

    love mila!  super strong, great form and she seems nice!

  • Mag

    love her!
    guys where is the bonus video?

  • Zmonky

    Love her! I also like the fact that she uses the army-style sandbag while Sean has the pink one :))

  • Anonymous

    plank jump tucks- 10/8/10
    back lunge kick up 10 kilo-19/19/15
    5squat and press and 10 mt climber 25kilo- 1 1/2 – 1 1/2 –  1 1/2
    elevated reptile and 2 push up- 6/6/7
    plank bag drag 25 kilo- 8
    10kilo weighted sit up-9
    reverse sit up- 30
    1000 skips

  • Gerri Lee Schafer

    so….if anyone wants some real great work outs please check out lovingfit.com

    • Anonymous

      less drama anyway

    • http://www.facebook.com/Latifah.Nadiyah Nadiyah Abdul

      nice site..thanks

  • Anonymous

    Ha ha I like her! She’s like lets just do it, forget about talking! And yah, she kind of killed you a little sean!

  • Anonymous

    Thank you,Sean and Mila,you are great guys.I used 4kg dumbells for tih workout,here is my score :)
    push up & knee tuck- 9 9 9 10
    backward lunges-10 10 10 9
    5 squat & press & 10 mountain climbers-2 2 2 2
    elevated push ups with knee tuck(I used a chair)-12 12 11 10
    Abs bonus:
    plank with drag-6
    plank pulses-8
    knee to elbow Abs-7

  • Anonymous

    What happened to the workout breakdown?

    • Anonymous

      Hi wellie! The breakdowns are there but not where it says breakdown! They are under each video :)

  • Elena

    Welcome Mila!!! You’re a machiiiiiiine!! :) I loved it!!!

  • missfoxx85

    Why are these host so shy? geeze im so greatful for finding bodyrock you wouldnt be able to shut me up! lol 

  • Gerri Lee Schafer

    ooohhhhh…schooled by a girl…lol…nice job Mila…but all I can say is run far and fast

  • Ash

    You did stellar Mila!