Hi BodyRockers,

Sean is taking you through today’s workout. After your Ab workout yesterday you should be ready to kick this workout into touch & push hard.

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

Today’s Motivation:

If you find yourself looking for that one magic bullet, that one killer exercise, that new diet “secret” that will unlock the mystery of having a perfect body, then you might be in danger of shifting focus away from what actually delivers results. You are what delivers results, and those results come a day at a time – every time you choose to BodyRock with us and all the rest of the time that you choose to support your training by making diet choices that bring you closer to your goals. You have everything inside of you that is needed to succeed in this and every other area of your life. BodyRockers develop amazing “core strength” and I’m not just talking abs here people. Each time we reach within for that strength to pound out that extra last rep that power, strength and confidence inside us becomes that much easier to access when we need it.
Enjoy your training.


Workout Breakdown

  • This workout is only 12 minutes (thank god) of 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 four 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.
  • Advanced BodyRockers - Wear your BodyRock Vest & try to complete this workout twice through.
  1. Jack Touch Downs
  2. Boss Push-Up
  3. Switch Lunge Hold
  4. Dips