Apr 16 2014

Sweat Hard Workout

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Hi Bodyrockers,

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The mountain of success is littered with the fallen.

We all leave base-camp together full of hope and piss and vinegar.
This time will be different we tell ourselves.
24 hours into our climb 50% of people fall away for one reason or another.
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.
On the rest of us go to live another day – another step towards our goals.
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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. They read 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 at least some of your time watching wistfully as the real climbers reach up and above and disappear into the heights above.
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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.

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The Beach ….

I raced to the beach to catch the last rays of the setting sun to shoot todays workout.

No time to kid around – we filled the sandbag with white sand and hit the workout!

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Todays Workout:

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1) Sandbag Shoulder Lift & Drop (L & R Shoulder) – using the Pink Sandbag

Place the bag between you legs …

Core tight, Squat down, Holding the sandbag bag on either sides

Lift to the Left Shoulder & drive up into a strong standing position .. Drop the bag back down between your legs

Repeat with the Right Shoulder & continue to alternate left & Right Shoulders with a centre drop for the 50 seconds – (One shoulder = One Repetition)

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2) 1 Leg Push-up’s & jump over the Sandbag bag (Leg closest to the bag is lifted) – using the Pink Sandbag

Get into the Press up Position. Core Tight, Lift the leg closest to the bag

(Modification – Don’t lift the leg, just Perform a push-up to your level.)

Lower your body to the floor, keeping your body strong and your core tight

Return to the starting Position

Jump or Walk the Legs in

Jump or Step over the bag

Repeat exercise on this side – lifting the leg closest to the bag to perform the Push-up

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3) 10 High Knees & 10 Mountain Climbers – using the Pink Sandbag

Hold the sandbag in the above position – (Sandbag/Weight Optional for Modification)

Core tight. Perform 10 High knees (Modification – Loose the jump and just lift the knees as high as is comfortable – Weight Optional)


Drop the Bag

Using the bag as an extra stability core challenge – Perform 10 Mountain Climbers (Modification – Loose the jump between each climb and just lift the knees as high to the chest as is comfortable)

10 High Knees + 10 Mountain Climbers = 1 Rep

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4) Tuck Knees & Explosive Star Jump


Start in a standing position

Hug Your Knees (making sure your knees don’t go over your toes and you sit back into the squat – Hips First)

Explode into a Star Jump. Jumping as high as you can. (Modification – Squats. Weight Optional.)

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Ab Bonus:

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1) Star Abs – Alternate L & R arms & legs

Lie in the star position, engage your core

While maintaining the star position - Lift your shoulders and feet off the floor  - Touch the opposite hand to the opposite foot. (Modification – Straight abs.)

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2) Left Oblique Plank & Side Drop

Get into a strong side plank position. Straight body line, core tight. (Modification –  Come down onto your elbow and use the raised arm for support on the ground.)

Lower the hips to the floor (Modification – Hold the side plank for as long as possible and relax down when required)

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BEEP BEEP BEEP ….. Well Done …

Most importantly today, smile &

Enjoy Your Workout.

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Workout Breakdown:

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Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores and push as hard and you can to maximize your overall results.

1) Sandbag Shoulder Lift & Drop (L & R Shoulder) – using the Pink Sandbag

2) 1 Leg Push-up’s & jump over the Sandbag bag (Leg closest to the bag is lifted) using the Pink Sandbag

3) 10 High Knees & 10 Mountain Climbers – using the Pink Sandbag

4) Tuck Knees & Explosive Star Jump

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Ab Bonus:

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Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.

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1) Star Abs – Alternate L & R arms & legs.

2) Left Oblique Plank & Side Drop

3) Right Oblique Plank & side Drop

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Make sure that you record your time and post it in the comments below or on my Facebook page here. We want you guys to think of as not just fellow BodyRockers, but also as friends.

If you have any questions or need some help or even just a word of encouragement you can reach us on my Facebook page.

Please don’t hesitate for 1 second to reach out to us – the reward for us is connecting with our fellow BodyRockers and helping out.

 

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 Lisa-Marie x

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  • Angelique Lawrence

    Awesome workout as usual! I usually pace through high knees but definitely challenged me with the extra weight. oh and the ab bonus is just what i needed to fall into a pile of quivering muscle

  • http://www.heroesfitness.co.uk/ spencer

    Damn the weather looks great there, can I come and train there with you Lisa-Marie