Jan 24 2014

Catching Fire 30 Day Challenge – Day #10

Hi BodyRockers,

Did you sign up to the NEW 30 Day Challenge ? If you didn’t get an email or need to sign up click – Here  ,

Post your scores below & share you’re progress on the Facebook Page.

I really love hearing how you did & following you everyday – Thats what this community & being a BodyRocker is all about – so get posting & supporting each other.




Day 10 … Let’s HIIT this  …



Direct Video You Tube Link  – Here



Workout Breakdown:

Set Your Screen Shot 2013-08-17 at 8.22.17 PM  to 10 seconds rest & 30 seconds work. You will Complete the following exercises 3 x through. .

If you haven’t had time to get your equipment yet, or it’s on it’s way – There are Free Home Equipment Ideas - Here

If you are training in your Gyms or on your own  – Complete as many rep’s of the following exercise’s before the 30 seconds is up: Post your scores below to remind yourself how far you have come when you HIIT this again. . .


Workout Breakdown:


1) Lateral Lunge & Cross – Using the Sandbag

2) Lateral Lunge & Cross – Using the Sandbag

3) In & Out Plank Jumps – High To Low

4) Pop Squat

5) Pull- Ups – Using the Dip Station or Equalizer

6) Floor Wide Leg Frog jumps


Get the most out of the Challenge!


Why not do Day #1 of the Last 30 Day Challenge BodyRock Launched ?  Up the intensity & make this summer the best bikini body ever  (and it will be with the two together as well #hardcore) – Here




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Looking to get the most out of the next 30 days?

We’ve created a custom guide to accompany this 30 Day Challenge and help you Burn Fat and Ignite Your Metabolism.

With over 20 never before seen recipes, a master grocery list for the entire challenge, your challenge progress calendar, a portion control guide, a full meal plan, an optional build-your-own meal plan guide, gluten-free/vegetarian/vegan swap out options – this is your key to success in our challenge.

We have already given you a Nutrition Guide to get you started on enjoying whole foods and reducing refined and processed food. But this guide, “Catching Fire: Burn Fat & Ignite Your Metabolism” is taking things to a whole new level! Our resident Holistic Nutritionist Ciara Foy is here to give you a gluten free, cow dairy free, inflammation-reducing meal plan as well as some tips and tricks you’ll be holding up your sleeve for years to come!


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The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!

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Let’s Start Together …. TODAY !

 Lisa-Marie x



Around The Web
  • Katie

    I never write comments for any blog, but I just finished your Catching fire 30 day challenge, and the change I have seen in my body and the strength I have gained is incredible. The workout was hard but not impossible and I never got to the point of discouragement. I actually looked forward to working out and picking out a favorite day to re-do whenever I wanted to challenge myself on a rest day. This is my first time working out with you guys/bodyrock and I am so excited to start the next challenge (although I really don’t want anyone else besides Melissa and Rita! You ladies are awesome!) Thank you so much for everything :)

  • Carol E.B. Choksy

    Killed it! It’s wonderful to see the trainer get tired. It makes it clear how much work we are really doing: a lot!

  • CMani

    Can the videos be posted to the YouTube channel directly? They are only accessible through the link and it is harder to watch on a phone than a TV screen.