Hi BodyRockers,

I learned the term “Taking the Piss” from Lisa. It’s something from the UK that essentially means that someone is being “cheeky” with you. It might mean that someone is ribbing on you or teasing you or taking little jabs. For some reason when you express the intention to start training, or you take action to eat clean or make changes to your diet people around you tend to “Take the Piss” out of you. It’s a common reaction that some people might take around you because they feel challenged by the positive direction you are taking. The little shockwaves that starting something new can cause in your pond are fascinating to witness. Some people take the piss, some people become inspired, other effects might go right off your radar. The truth is training with us can be a profound agent for change – in your body, mindset and for those around you. So let them take this piss if they want – the world is changing for the better from the inside out, and that is something that we can all feel good about.

Best,

Freddy

Beginners Workout:

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Set your interval timerto 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results.

1) Prisoner Squat Jumps

2) Straight Abs – Click Here to watch the Fit Test Video for Abs Advice & Technique

3) Reverse Push Ups – using the Equalizeror Dip Station

4) Step Ups – (Left & Right Leg Alternate)

Beginners Ab Bonus:

Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.

Complete Three Rounds of abs as in the video. To make the exercise more advanced place the hands on the chest or on the head :)

Intermediate Workout:

Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results.

1) Hug Knee Star Jump, 3 Point Jump & Push-Up

2) Over Chair Elevated Circle Abs – using the Equalizer or Dip Station

3) Reverse Elevated Push Ups – using the Equalizer or Dip Station

4) Step Ups – (Left & Right Leg Alternate) – using the Pink Sandbag

Intermediate Ab Bonus:

Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.

1) Side Plank & Extended Toe Touch – Right Leg & Left Hand Touch

2) Side Plank & Extended Toe Touch – Left Leg & Right Hand Touch

3) Wall Hold & Knee Tuck – (Left & Right Knee Alternate)

Advanced Workout:

Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results.

1) Hug Knee Star Jump, 3 Point Jump & Push-Up – Using the Indian Clubs for extra Resistance

2) Hanging Circle Abs – using thePull Up Bar

3) Pull Up & Knee Lift  -using the Pull Up Bar

4) Step Up & Press – (Left & Right Leg Alternate) – using the Pink Sandbag

Advanced Ab Bonus:

Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.

1) Wall Walk & Push Up

2) Wall Plank Hold & Knee Tuck – (Left & Right Knee Alternate)

3) Wall Walk & Push Up

Following our BodyRock clean eating approach is a delicious and healthy way to support your training. There is so much food you can enjoy – today we had this lean pork cutlet and sweet potato for lunch. If you have never tried adding just a little bit of a coconut topping to your sweet potatoes give it a try – it’s absolutely delicious. To get the fastest BodyRocking results possible check in with Lisa and her Diet Challenge on her Facebook page here – it’s super simple and easy to follow.