Hi BodyRockers,

This is where we start our 30 Day Journey Together – Are You Ready to Push Yourself & Take on the Challenge ?! Gather up your courage, find your inner strength and we will guide you to places in the next 30 days that you never dreamed were possible. We are here for you and the time to finally break free of your fears and doubts about exercise and healthy and delicious eating. To all of you experienced BodyRockers out there – welcome back. Let’s make the new members of our family who are just joining us here feel welcome and supported.

We will all be following the Following Programme – 30 Day TimeTable – post this to your fridges, desks etc… as this is your Free Personal Training programme for the next 30 Days.

The First Step you need to take is to watch the video below & then Perform today is the Fit Test below and see where your fitness level is at from day one.

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You will complete 8 exercises for 50 seconds on with a 10 second rest in between each exercise.

Make sure you write down your scores in your journals/diet books and post them on the site to share.

Then once the 30 day trial is complete – you will be able to look back and be proud of how far you have come in such a short time with a noticeable difference in your strength & fitness.

We are going to push hard with intense total body workouts that will leave you feeling muscles you never knew you even had! In 30 days you will feel leaner stronger, fit healthy, and completely energised & ready to take on the world. Start today and be challenged, get fit & reach your true potential-without expensive gym membership, this 30 day program is guaranteed to take your regular workout routine to the next level !

All you need to do is do as many of the following exercises below at your own pace and your own level in the 50 seconds.

Note: Remember to write down what level you performed each exercise at i.e on your toes, or knees etc – this way, you can also keep track of your progress over the 30 Days. Remember tho, this may effect your time as well but overall will show a huge progression in strength, and the speed will come as your strength improves :).

The Fit Test:

Set your interval timer to 50/10 and complete as many as the following exercises in the time as you can. We will be using our interval timers in every single workout of this 30 day challenge and it is basically the only must have item for BodyRocking. Our timers let us know when to switch exercises and the “beeps” keep us all pushing harder then a regular clock ever could. Ask any seasoned BodyRocker and they will tell you that working out with our timers takes it to a whole different level.

1. Squat Jumps

2. Push Ups

3. Burpees

4. High Knees

5. Switch Lunges

6. Tuck Jumps

7. Tricep Dips

8. Straight Abs

Your next workout will be posted on the site everyday to follow along with a NEW Diet Challenge & also supplement information to support your fitness & training programme. If you still need convincing, Just read this from last months 30 Day Challenge – Click Here

We will be checking in everyday on Facebook, giving tips and little pep talks so please “like” BodyRock.Tv on Facebook here to receive these updates.

No Excuses …. Let’s make this summer one to remember !!

Let’s Do This !!!

Freddy, Sean & Lisa-Marie

Workout Breakdown