Hi BodyRockers!

We are heading in hard again today with Lisa. Anyone who completed Lisa’s HIITMax 14 weeks will know that Lisa likes to go hard & fast & try things that keep you pushed & challenged.

We are working on weights today – Go as heavy as you can – you shouldn’t be able to do another rep when the beep goes.

If you are new to us, please remember that we are online on our Facebook Pages 24/7, If you need any help with alternatives for our more advanced moves just post below and one of our amazing Trainers or BodyRockers will help you but always try to your best to follow along at your own level.

Are you ready ?

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

Today’s Motivation

Negative Self-Talk:
Don’t beat yourself up. If you observe your thoughts you may notice that you are constantly making statements and judgements about your life. Many of them are self-judgements and negative thoughts that you have learned in childhood from your parents, teachers, or peers or through painful experiences.

Negativity will only sabotage you as your strive to achieve your goals. If you feel that you are not worthy or are inferior, your behaviour will reflect it. People will not show you respect if you don’t respect yourself, just as they will not be able to love you if you don’t love yourself.

Conversely, if you think positively, you will bring positive results to pass. You must eliminate and negativity from your internal dialogue and start believing that you are a wonderful person who deserves the best life has to offer.

Eliminate the phrase I can’t from your vocabulary. If you think you can’t then your won’t, but if you think you can … you will.

BODYROCK GEAR


Workout Breakdown

  • Set Your Interval Timers to 30 Seconds on with a 10 second rest. Complete the following workout three times through.
  • Advanced BodyRockers - up the time to 50 seconds and HIIT it twice.
  1. Bicep Curl
  2. Bicep Curl Half Way Bottom
  3. Hold & Up + Down Half Way
  4. Kick Back
  5. Upright Row
  6. Forward Lift (L+R Alternate)
  7. Back Extension
  8. Wall Sit-Up + Down Toes
  9. Shoulder Press
  10. Tricep Dips
  11. Push-Ups
  12. Bent Over Flys
  13. Lay Down Flys
  14. Hammer Curls
  15. Hammer Curls Half Way
  16. In & Out Bicep Curl
  17. Standing Flys
  18. Tuck Abs + V