Nov 8 2012

Keep Climbing to Your Goals.

The slopes of the mountain of success is littered with the fallen.

We all leave base-camp together full of hope, drive and passion to reach the summit.
This time will be different we tell ourselves. 24 hours into our climb 50% of people fall away – that initial energy spent like the quick burn of kerosene on a fire.
The least inspired and most common things often trap us into becoming a sluggish grease stain on the side of the mountain. The McDonald’s drive thru special beckons or the TV traps you on the couch and the heroic quest is lost like loose change in the cushions of the sofa. If your sofa and the idiot box can stop you from training with us for just 12 minutes a day what chance do you really have in life to achieve anything?

On the rest of us go to live another day – another step towards our goals. Some that continue on pitch their tents during the accent and decide to settle. These are the dabblers, the habitual gym regulars, the people who have been on the quest forever but never actually realize any change. You can spot them in every gym around the world reading on the elypical machine. They get to feel like a climber without moving their game up. The vast majority live here – occasionally slipping back down to base camp, but mostly just hovering in their comfort zones. It’s a social place to hang out and you get to take trendy sneakers to work with you – you get to enjoy the moniker of someone who “works out” but because you never commit to achieving what you are capable of you spend your time watching wistfully as the real climbers reach up and above and disappear into the heights.

The climbers climb. Up, beyond, ahead. They come in all shapes and sizes – all body types. We recognize them because we sense their power and we are inspired by it. They are the ones still moving, still striving. What powers these dynamos of discipline and motivation? What makes them power through that extra rep? I believe that they measure themselves not against the photoshopped silhouette from a magazine or even the other climbers around them – they push against their own personal bests and they do it consistently.

If you push to beat your own personal best you will always rise above where you are now. Day by day – 12 minutes at a time you will gain altitude. This measure of success comes from the heart – it’s a truth between you and your soul – and it defines the true climbers in life.

Best,
Freddy

Workout Break Down

Set your interval timer to 50 seconds work 10 seconds break.  You will go through these exercises 3 times.

1) Touch Floor Jumping Jacks

2) Bag Drop & Burpee Tuck Jump – Using the Pink Sandbag

3) Elavated Plank Knee Tucks – Elbow & Cross (Alternate between L&R Legs)

4) Burpees

Workout Break Down

Set your interval timer to 50 seconds work 10 seconds break.  You will go through these exercises 3 times.

1. Elbow to Knee jumps 10 x each side

2. Clean & Press & Squat & Press & Push Up using the Sandbag

3. 10 x High Knees & 10 x Mountain Climbers

4. Centre to Elbow Jump (L&R) & 2 x leg jumps

5. 2 x Squat Jumps & 2 x Push-ups & 1 x Tuck Jumps

6. Switch Lunge & Press using the Sandbag

7. Side Lunge x 2 & L & R Side Punch  & 2 Tuck Jumps

8. Spider Knee Push up & Straight Leg Push Up (L&R) using the Sandbag

9. Speed run

1. Box Jump + 1/2 Burpee (Alternative sides)

2. 3 point jumps + R & L Knee to Elbow using the Ugi Ball

3. Lunge & Swing using the Pink Sandbag

4.  Side Leap using the Ugi Ball

5. Tricep Dips + Knee Tuck using the Dip Station

6. Walking Pike Push-ups

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  • Anonymous

    I climbed the summit today! :)

    Meal 1 Oatmeal, 1/2 banana, egg white, peach, 1/4 cup Greek yogurt & raisins
    Meal 2 1/2 can tuna, olive oil and chopped cucumber, 2 crackers w/ almond butter, slice of provolone and a handful of mixed nuts :p
    Meal 3 Grilled salmon, carrots, asparagus, 1/3 potato w/ butter, 4 x truffled coffee beans
    Meal 4 Coconut oil fried kale with egg over easy
    Snack Handful peanuts

    Dinner will be baked spicy chicken with couscous & veggies

    WORKOUTS!!!

    SEXY KILLER CURVES
    1) Touch Floor Jumping Jacks 29 27 26

    2) Bag Drop & Burpee Tuck Jump – 5 6 6

    3) Elavated Plank Knee Tucks – 18 18 20

    4) Burpees 12 12 12

    12 MINUTE SIX PACK
    1. Box Jump + 1/2 Burpee (Alternative sides)- 9 8

    2. 3 point jumps + R & L Knee to Elbow – 7 6

    3. Lunge & Swing (15 LB KETTLEBELL) – 22 21

    4.  Side Leap – 34 31

    5. Tricep Dips + Knee Tuck- 11 11

    6. Walking Pike Push-ups- 6 6

    Happy active rest during the weekend – it’s my mum’s Birthday tomorrow – workout in the am and Medieval Times with mum and the other half in the afternoon – CHICKEN FEAST! :p

  • Anonymous

    Thank you,Lisa,I did all of the workouts,I used 2x4kg.dumbells.Have a great weekend everybody :)
    1) Touch Floor Jumping Jacks 22 17 17

    2) Bag Drop & Burpee Tuck Jump – 4 5 4

    3) Elavated Plank Knee Tucks – 20 22 22

    4) Burpees 13 14 14

    1. Elbow to Knee jumps 10 x each side-3 3 3 sets

    2. Clean & Press & Squat & Press & Push Up-4 4 3

    3. 10 x High Knees & 10 x Mountain Climbers- 4 4 4

    4. Centre to Elbow Jump (L&R) & 2 x leg jumps-10 10 11

    5. 2 x Squat Jumps & 2 x Push-ups & 1 x Tuck Jumps-3 6 7

    6. Switch Lunge & Press -13 13 13

    7. Side Lunge x 2 & L & R Side Punch  & 2 Tuck Jumps-5 6 7

    8. Spider Knee Push up & Straight Leg Push Up (L&R)-12 13 12

    9. Speed run-136 139 140

    1. Box Jump + 1/2 Burpee (Alternative sides)-11 10 10

    2. 3 point jumps + R & L Knee to Elbow -9  9 8

    3. Lunge & Swing-14 14 15

    4.  Side Leap -48 62 63

    5. Tricep Dips + Knee Tuck-10 13 13

    6. Walking Pike Push-ups-8 7 7