Hi Bodyrockers,

We are pushing into week 2 from the beaches of the Turks & Caicos and the warm weather and beautiful surroundings are a mid-Febuary reminder of the summer that is approaching. We have enough runway ahead of us before the summer arrives that we can make a massive difference in our fitness, health, agility and appearance before the warm weather arrives. The sooner you start BodyRocking with us the greater the results you can achieve. It’s as easy as just visiting the site and following the workouts each day as they are posted. Starting next week we are going to make it even easier for you guys by introducing 3 levels for each workout – a beginner, intermediate and advanced. Each level will have it’s own video for you to follow with the appropriate variations of each exercise so that no matter where you are in your fitness level you will be able to BodyRock at home with us and get in the best shape of your life. We don’t want to leave a singe BodyRocker behind so if you know of anyone who would benefit from this approach please let them know that they are welcome to our community and as always we will do everything to offer our help and support.

Trying something new – especially workout related – can be intimidating and outright scary. Our beginners program will get people moving after a long break from exercise and introduce them into bodyweight training basics. The intermediate level will largely be what you are used to if you have been with us for a while. The advanced level will push you with the most challenging moves we can come up with :) It’s something for everyone, and it ensures that we are open to everyone and always striving to push beyond our comfort zones and take things to the next level :)

PS, Don’t forget we have extra ab and butt bonus workouts Monday. Wednesday & Friday !! – What more could you want from a Fitness Programme ?

New to the Challenge?  Click Here for the Timetable & Introduction.

Remember this is a full programme designed to compliment Lisa-Marie’s Workout & Sean. The combined two workouts bring you five days of workouts with ab and butt bonus workouts which include various all over body moves with modifications on how to switch them up – so make sure you push yourself  everytime.

Today’s Workout:

The Location … Paradise !

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Todays Workout:

1) 2 x Push-up’s + Burpee + Tuck Jump

Get into the Plank Position. Straight Body Line.  (Modification –  Modify the Push-Up onto your Knees. – Click Here to watch the Fit Test Video for Push-Up Advice & Technique)

Lower the Chest to the floor, Ensuring your core is tight & return to the starting position.

Bring the Legs in toward the hands and get ready to Tuck Jump as high as you can. Reeaaddyy, Steady …. Go !! =D

Tuck Jump. Make sure your knees are soft when you land. (Modification – Just do a jump, take out the Tuck)

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2) 10 HIgh Knees + 10 Mountain Climbers

Mountain Climbers – Core Tight. Straight Body Line. Bring the knees into the Chest as far as comfortable.

High Knees – Bring the knees as high as possible. (Modification – Slow down the move down)

*Repeat Mountain Climbers and High Knees for the 50 Second Period.

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3) 2 x Push-Ups + Jump Over Bag – using the Pink Sandbag

Get into the Plank Position. Straight Body Line. (Modification – Modify the Push-Up onto your Knees. – Click Here to watch the Fit Test Video for Push-Up Advice & Technique )


Lower the Chest to the floor, Ensuring your Core is tight & return to the starting position. Complete 2 x Push Ups.

Jump over the bag. Whhoosshhh … Knees soft on landing. (Modification – Step over the bag)

*Repeat 2x Push-up’s & Jump over the bag until the 50 seconds is up.

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4) 1 x Frog Jump + One Push-Ups

Core Tight. Sit Back into a Squat. Making sure your knees are behind your toes.

Drive and Leap as far forward as far as possible. Making sure you land with your knees soft.

Drive the legs Back. Get into the Plank Position. Straight Body Line. (Modification – Modify the Push-Up onto your Knees. Step the legs back into the Push Up Position don’t jump back – Click Here to watch the Fit Test Video for Push-Up Advice & Technique ) Complete One Push Up.

Lower the Chest to the floor, Ensuring your Core is tight & return to the starting position.

Complete 1 x Push Up & Jump up into the Squat position ready to Jump again & repeat the Push Up for the 50 seconds time period.

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Ab Bonus!:

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1) Wood chop – Knee to Shoulder (Left Side) –  using the Pink Sandbag


Stand with your feet shoulder-width apart, toes turned out slightly, and your knees in line with your feet. Your back should be flat and your thighs almost parallel to the floor. Hold the Sandbag in both hands on the outside of your thigh.

Twist your torso to the side. Lift the sandbag and across your body with straight arms. At the same time, stand up and turn your torso. Keep your core muscles engaged at all times, using them to control the movement. Rise up onto your toes as you twist. (Modification – Change the weight or Perform Straight abs – Click Here to watch the Fit Test Video for Straight Ab Advice & Technique)

*Repeat on the opposite side for the 50 second period.

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3) Knee Raises – Using the BodyRock Equalizer or Dip Station



Slight Bend in the Elbows. Hold your Core Tight. Straight Body Line.

Lift the Knees to the Chest. Control the Movement up and down. (Modification – Let the feet touch the floor on the down. Extend the legs to advance the moves)

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Today Workout:

Set your interval timer to 50/10 and complete the following 4 exercises twice 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) 2 x Push-up’s + Burpee + Tuck Jump

2) 10 HIgh Knees + 10 Mountain Climbers

3) 2 x Push-Ups Jump Board (or Jump Over Bag ) – using the Pink Sandbag

4) 1 x Frog Jump + One Push-Ups

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) Wood chop – Knee to Shoulder (Left Side)-  using the Pink Sandbag

2) Wood chop – Knee to Shoulder (Right Side) –  using the Pink Sandbag

3) Knee Raises – Using the BodyRock Equalizer or Dip Station

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.

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Workout Breakdown:

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