Hi BodyRockers,

I know it’s the 6th day in a row but we are not resting until Tomorrow.

Sean is taking you through your workout today. I hope you are staying focused & getting your workout in everyday without fail. If you are wanting to intensify your workouts why not invest in a BodyRock Vest, they make you work 10x harder & the added weight will increase your strength & lean muscle.

They are no Joke. If you use any of our equipment – or use anything as an alternative share below to help other BodyRockers that are looking for ideas & reviews.

When you’re all done, head over to the Challenge Facebook Page and share your experience with the community!

Miss a day?

Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 & 7 – Rest Days
Day 8 | Day 9 | Day 10 | Day 11 | Day 12 | Day 13 | Day 14 – Active Rest Day
Day 15 | Day 16 | Day 17 | Day 18 | Day 19

Today’s Motivation:

It’s never too late. Ever. It doesn’t matter how old you are, or how many times you may have tried before and fallen. Each of us has within ourselves the power to be the best versions of ourselves possible – the kindest, the truest, the most compassionate, the strongest. This is not about achieving the perfect body – the ideal dress size or looking like anyone else. This is about being you – the best version of you possible. BodyRocking is about training for a life well lived. We are here to support each other and encourage those who are struggling to find their motivation. All of this comes from that positive place within each of us and each of us owns it – it’s as open and free as a smile from a friend and as easy to share.
Following our BodyRock clean eating approach is a delicious and healthy way to support your training. There is so much food you can enjoy.

Get the fastest BodyRocking results possible by using our Nutrition Guide!


Workout Breakdown

  • This workout is only 12 minutes long (thanks god) interval training. Set your Interval Timer for 12 rounds of two intervals - 10 seconds and 50 seconds.
  • The workout is made up of a circuit of 4 different exercises and you have 50 seconds for each exercise during of which you should complete as many reps as you can.
  • There are 10 seconds of rest in between each exercise so that you have enough time to write down your reps. You will go through the circuit 3 times.
  1. Push-Ups
  2. Dip
  3. Fly Side Push-Ups
  4. Tricep Front Raise