Nov 16 2012

Sexy & Lean Workout

Workout Break Down

1. Push Up Walk Over

2. Tricep Dips using Equalizer

3. Push Up Clean And Press Row Using the Sandbag

4. Lunge and B’Ball Twist Ugi

5. 3 Point Bicep Curls using the Power Blocks

6. Upright Back Row using the Power Blocks

7. Plank Row Spider Leg Twist Power Blocks

8. Chest Press using the Power Blocks

Work Out Break Down

1. Summer Abs using the Equalizer

2. Straight Abs

3. Vertical Sit Up

4. Around The World using the Sandbag or the Ugi ball

5. Straight Leg Ball Sandbag or the Ugi ball

6. Ugi Crunch Sandbag or the Ugi ball

7. Punch Abs

8. Balance Leg And Back Lift

Maybe things have broken down.

Maybe you have lost your job – your feeling of purpose.

Maybe your heartbroken or wounded emotionally from some great quiet loss that sits just sunder the surface of your thoughts.

Was it a deception or betrayal? Something that set your knees to the ground and threatened to take away your breath?

Have you had your faith stretched from it’s sockets and your sense of fairness sucked away like a cigarette that has been greedily smoked down to the filter? Were you discarded – used and then flicked away without pause or a second thought?

Some of us are welcoming the end of this year because the promise of turning the page to the clean boxes of 2013 might be our only way out of the many long painful defeats of 2012.

Loss is loss – and heartache kindles even when soaked in tears.

I find myself starring out the windows that surround me looking into a past that could trap a million thoughts of what if.

We don’t have to wait to hang next years calendar to have experience a rebirth of hope.

Lisa looked me in the eyes today – and my girl has the most beautiful brown honey pools – and she told me gently to be here in the now.

She threw me a life line to the present moment and reminded me to be thankful for all of the simple joys and pleasures of my life.

You can get lost in the past – trapped under the weight of a distant memory that grows heavier every time your thoughts come to rest on it.

Claw your way back into this moment and be careful when your eyes linger and your vision blurs and dissolves into old hurts. The past has a gravity that pulls you backwards even as the hands of time spin forward and you lose precious moments and opportunities retracing your fingers over old scar tissue.

Live in the now. Your scars make you beautiful. Character makes you strong. Having suffered loss blesses you with empathy. Take this life one rep at a time.

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


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  • Stephanie

    I missed you Bodyrock! I’ve been on and off the wagon… Good thing is I always come back. I’ve been Shredding for the moment, on day ten and have been itching to Bodyrock… so added on this workout to days 10th and final day on Level 1.
    I ran through the workout twice, at 15s rest and 45s work.
    -Walk over Pushups – 15-12
    -Tricep Dips – 22-20
    -Pushup+Clean+Press+Row – 4-4
    -Lunge + Dumbell Pass Under – 12-12
    -3 Point Bicep Curls – 6-7
    -Upright Row – 16-18
    -Plank Pushup + Row + Spider + Twist – 4-5
    -Chest Press – 16-16

    Thank you Freddy, Lisa, Sean…. the team. Thanks for always being here. x

  • Hanna

    Hi there. I haven’t posted anything for months and months because I was too busy at work and was already happy when I could fit in two workouts per week. The last two days was the first time since I bothered to read the texts and the comments. It seems I have missed a lot of heated conversation.
    So, dear Freddy, Lisa, Sean and the other hosts, let me just say that I started bodyrocking 2 years ago, and I’m still sticking to it even though quite a lot of aspects are really not “my style” and some of them never were. But the workouts do me the world of good, and I’m glad that this site exists. And lets face it – try to meet my style and you’ll lose hundreds of others whose style you’re meeting at the present.
    I just don’t see the necessity of posting hate comments when everyone is free to leave the site whenever s/he wants to. No one’s forced to stay, really. Respectful discussion yes, but no personally affronting hate mails.

    So, keep on rocking everyone!

  • Anonymous

    Beautiful message Freddy. Thank you. Lisa is so right on!!