Hi BodyRockers,

Today’s post is special because we are welcoming our new guest host Mila all the way from Finland. Mila has been working out with us on a regular basis for a few years now and she brings a lot of energy, passion and drive to our routines. Please help us welcome her by liking this post below the main picture. This is her first video with us, and she was feeling a little nervous, but she absolutely killed it and smashed through in top form.

Remember that the point is to give it your personal best – to train from the heart – and to know that at the end of the 12 minutes when that timer beeps that you gave it your all. From there it’s just a matter of consistency before you start seeing massive shifts of positive change in your body and in your life.

All this week we have brought you new workouts and bonus routines and we are just getting started. We are going to keep training with you Monday-Friday every single day.

Enjoy your workout!

Team BodyRock

Get pumped up & motivated about today’s workout with our 30 second preview:

BodyRock Workout:

Set your interval timer to 12 minutes. 50 Seconds Work / 10 Second Rest minute rest in between rounds.

1. Plank Jump Tucks (Buzzed Chickens)
2. Back Lunge Kick Up using Sandbag
3. 5 Squat and press using the Sandbag 10 Mountain Climbers
4. Elevated Reptile L&R 2 Push Up using the Equalizer



Set your interval timer to 3 minutes. 50 Seconds Work / 10 Second Rest minute rest in between rounds.

1. Plank Bag Drag using the Sandbag

2. Get down and dirty plank

3. Towel It Off Abs


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BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

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Freddy’s Facebook page: click here

Haley’s Facebook page: here


BodyRock App – Find a Workout Buddy:

You can download the app for the iphone here: http://bit.ly/BodyRockApp and the android version is here: http://bit.ly/AndroidBR