Hi BodyRockers,

You know you have reached a certain age when as a guy you get excited about finding the perfect dining room table. I’m turning 37 on March 11th and all kinds of things that would have sent me running for the exits or falling asleep from Boredom are now catching my attention and capturing my interest. To name a few things on this list: facial scrubs and toners, kitchen utensils and gadgets, home decor magazines… the one saving grace here is that I have a newfound interest in sports cars – otherwise I would be essentially turning into my mother. Am I nesting or is this early onset mid-life crisis? My musical tastes have shifted all over the map as well. Everything from Ed Sheran (highly recommended) to a lot of very loud Jay-Z. Anyone else out there start to go through some kind of weird stage in their mid to late 30’s?

Getting back to my table – I spent weeks looking for a table I would love. I went to a dozen furniture outlets, and while there were some great deals out there I didn’t compromise. I waited until I found the perfect table. I think it’s important in life to surround yourself with people and things that make you feel good. If everything and everyone that you surround yourself with makes you feel good it will reach into all aspects of your life. I feel great sitting at my table, I enjoy eating at it with my friends and family. Pay attention to what you surround yourself with. Hold out for what makes you happy and what makes you feel good. Build harmony into your life one table leg at a time :)

P.S.

Thanks to everyone who sent in their prayers and well wishes for my family over the weekend. After a few tense and scary moments it looks like everything is going to be ok. My uncle is home from the hospital, resting and doing much better. Your support is appreciated :)

Enjoy your workout!

Freddy

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Set your interval timer to 10/50 for 12 rounds. You need to complete the following 6 exercises twice through – Pick your Fitness Level, watch the Video & Just Go For It !!

Beginners Workout:

Complete 2 Sets of the following exercises for 50 Seconds on with a 10 Second Rest In-between

1) Mountain Climbers

2) Squat Lunge Back & Side Lunge

3) Ugi Jump – Using the Ugi Ball

4) Push Ups

5) Straight Arm Plyo-metric Jump

6) Reverse Pull Ups – Using the BodyRock Equalizer or Dip Station

Abs Bonus!

Complete 1 Set of the following exercises for 50 Seconds on with a 10 Second Rest In-between

1) Side Oblique Twist – Left Side

2) Side Oblique Twist – Left Side

3) Bicycle Abs

Intermediate Workout:

Complete 2 Sets of the following exercises for 50 Seconds on with a 10 Second Rest In-between

1) High Knee Skip – Using the Skipping Rope

2) Squat Lunge & Side Lunge – Using the Pink Sandbag

3) High Knee Skip – Using the Skipping Rope

4) Monkey Push up & Jump

5) High Knee Skip – Using the Skipping Rope

6) V Towel Corner Slide & Push Up – Using the BodyRock Equalizer or Dip Station

Abs Bonus!

Complete 1 Set of the following exercises for 50 Seconds on with a 10 Second Rest In-between

1) ½ Burpee Jump

2) Tuck Abs

3) ½ Burpee Jump

4) Tuck Abs

Advanced Workout:

Complete 3 Sets of the following exercises for 50 Seconds on with a 10 Second Rest In-between

1) 3 Point Surfer Jumps

2) Push-ups & Cross Kick

3) Pull Up & Bent Knee Oblique Twist – using the Pull Up Bar

4) Elevated Plank Spider Knee & Push Up – Using the BodyRock Equalizer & Stability Ball

Abs Bonus!

Complete 1 Set of the following exercises for 50 Seconds on with a 10 Second Rest In-between

1) Oblique Plank Drop & Knee To Elbow Touch – Left Side

2) Oblique Plank Drop & Knee To Elbow Touch – Right Side

3) Overhead Abs, Press & Twist – Using the Pink Sandbag

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This months 30 Day Challenge incorporates:

  • Intense Total Body Workouts – 12 Minute Workouts specifically designed to maximize fat loss.
  • Specific Isolated Weighted Program to run alongside the Fitness Component – To Dramatically Improve Overall Toning & Strength.
  • Diet Challenges – Focusing on Portion Sizes, Recipes, Tips & Help with all aspects of Diet & Food – Ensuring you keep focused and on Track through the 30 Day Programme.
  • Support – Everyday we will be personally checking in with you on Facebook to keep you motivated, share food & give constant tips and tricks on ways to keep motivated, stay focused & on track. For Lisa-Marie’s Facebook page click here,Sean’s Facebook page click here, Freddy’s Facebook page: click here

New to BodyRock:

Hello :) & Welcome to the worlds biggest Free workout class.:)

We are 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 click the links below and watch the videos & then Perform the Fit Test. This is to see where your fitness level is at from day one. Then visit the Website or The Facebook Pages to get your daily workout & diet plans.

Fit Test Introduction & Timetable: Click here

Fit Test Day One : Click here if you are just starting the Fit Test

Download the Timetable on Facebook Here (Click the Download button below the Picture to enlarge)

Push really hard today & make sure you post your progress on the Facebook & Website

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Enjoy the feeling of the 12 min satisfaction ;)

Freddy, Sean & Lisa-Marie

Workout Breakdown