Hi BodyRockers,

Today its all about the BOOM !!!

How will you tackle today workout ? Advanced BodyRockers – Maybe you will Max this week out and HIIT every workout together ? Maybe add it to another workout.

Whatever your level, as long as you push yourself to the limit within the 50 seconds given thats all I ask.

We always encourage you guys to keep a journal of your scores and times – going back to old workouts and challenges and competing against your old personal bests is a great way to measure your progress. As you get fitter, faster and stronger you will see the by-products: increased tone, fat loss and an overall glow of confidence that let’s face it is the sexiest thing ever. Push it hard, write down your scores and share your progress with us in the comments below and head over to the Challenge Facebook Page and share your experience with the community! If you beat your old time we want to hear about it. If this is your first time doing this challenge then congrats because you have set a new personal best.

Miss a day?

Day 1 | Day 2 | Day 3 | Day 4

Today’s Motivation

Nip It In The Bud:

Nip It In The Bud – Don’t Let The Slump Start. Often for me it’s the little things that lead to a motivational slump. It’s skipping one workout to hang out with friends, then two. By the next week, in the back of my mind I’m already rationalizing why today is a bad day for the gym – there is so much momentum working against me that it’s hard to get started again. Don’t fall into that trap – recognize the activities you do to procrastinate, and nip it in the bud. Take action right away, no matter how small the victory, and use that momentum for further tasks … it’s a team effort

Tomorrow is an Active Rest Day!

No Workout tomorrow, but look out for an email that talks about active rest days!

Workout Breakdown

  • Set Your Interval Timers to 30 Seconds on with a 10 second rest. Complete the following workout twice through.
  • Advanced BodyRockers - Wear your BodyRock Weighted Vests & HIIT it again.
  1. Suicide Drills
  2. Pike Up + V Push-Up
  3. Scissor Kicks
  4. One Arm Squat Press (Right)
  5. One Arm Squat Press (Left)
  6. Plank Rotations
  7. Shadow Box
  8. Side Plank Twist
  9. One Legged Burpees