Hi Bodyrockers,

Sometimes it seems like no matter how good you are with your diet, or how hard you try to be good & train everyday nothing seems to work. Once you get stuck in that rut doesn’t it seem almost impossible to get back on track? Thats where we come in, you don’t need to have a gym membership, expensive trainers, or know a special handshake to BodyRock, you just have to get involved and give your body and lifestyle the kick in the ass it needs to get your heart pumping & your metabolism burning. The feeling you get after sweating through and completing a 12 min workout with us will leave you energized and ready to take on the day, feeling empowered, strong and accomplished. 12 minutes of BodyRocking with us will make you feel like a better parent, friend, partner and reach into all areas of your life giving you greater strength and confidence in yourself. Looking hotter in and out of your clothes is just a natural by-product.

BodyRock may not be as slick as the fitness personalities you see on TV, but we shoot in a real living room, we do real exercises and we pour real sweat into every rep that we do. Our sweat comes from our pores – not a misting bottle :) This is as real as it gets – and the Word of Body that proves that all of this works belongs to the tens of thousands of BodyRockers who have changed their lives – not just their clothing sizes – by following along with us each and everyday. We are building the world’s largest free workout movement – and busting our asses to bring you new and fresh moves and exercises that are responsible for the cancelization (is that a word?) of gym memberships everywhere! This is your movement so make sure and get involved – post your scores, subscribe to the Facebook pages for your daily workouts – support each other and be kind to those BodyRockers taking their first steps.

If you are here for the first time, don’t worry we have beginners, intermediate and advanced workouts that have been broken down and modified to suit every level. If you want to see changes then this is where you need to be !! No DVD’s, no gyms, no signups or contracts – just your trainers and a space to bust your ass is all you will need to BodyRock :)

Ps, Don’t forget theres Diet Challenges & Help & Advice on our Facebook Pages everyday.

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

Beginners Workout:

[wobreakdown]

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

1) Squat Jumps

2) Side Jumps

3) Push-Up Hand Raise

4) Knee Lifts – Using the BodyRock Equalizer or Dip Station

5) Lunge & Twist (Left Leg) – Using the Ugi Ball

6) Lunge & Twist (Right Leg) – Using the Ugi Ball

Abs Bonus!

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

1) Tuck Abs

2) Reverse Crunch

3) Oblique Twists

Intermediate Workout:

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

1) Walking Push-Up & Tuck Jump

2) 3 Way Plank Jump & Clean & Press  – Using the Ugi Ball

3) Low Jack & V split abs – Using the BodyRock Equalizer or Dip Station

4) Superman Push-Up – Using the BodyRock Equalizer

5) Stand Up & Jump Abs – Using the Pink Sandbag

6) Sumo Kness & Half Burpee – Using the Pink Sandbag

Abs Bonus!

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

1) Tuck Abs – Out & Raise Arms

2) Reverse Crunch – Diamond Legs

3) Touch Toes – Left & right Alternate

Advanced Workout:

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

1) Towel Drag Push-Ups – Using a Towel

2) Push-Up & Pike Ball Rolls – Using the Stability ball & 2 x Kettle Bells

3) Side Plank Inner thigh leg lifts – Left Leg – Using the BodyRock Equalizer or Dip Station

4) Side Plank Inner thigh leg lifts – Right Leg – Using the BodyRock Equalizer or Dip Station

5) Low Jacks & L Pull Up – Right Leg – Using the Pull Up Bar

6) Stand up Abs & Jump – Using the Pink Sandbag

Abs Bonus!

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

1) V Sit-tall & Touch – Left & Right Alternate

2) Touch Toes Sit & Reverse Touch Toe Reach

3) Ball Plank & Under Knees – Using the Stability Ball

[wobreakdown]

.

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

.

Enjoy the feeling of the 12 min satisfaction ;)

Freddy, Sean & Lisa-Marie

Workout Breakdown