Hi Bodyrockers,

First of all sorry for the delay – we have doing unscheduled site maintenance and we were not able to make any updates until now :) We hope that you enjoyed the extra rest because we have a killer workout for you!!!

Well we are storming into Tuesday with DETERMINATION. We have for you 12 mins work which is purely bodyweight (with equipment modifications). This Circuit is guaranteed to get you heart pumping and set you ready for the day ahead.

“Every accomplishment starts with the decision to try.” – If you are wanting to make a change… then make the Decision TODAY & join in !!

Lisa’s Workout Video & Tutorial:

[wobreakdown]

Set Your interval timer to 10/30. You will complete the following exercises as fast as you can performing as many reps as possible within the 30 seconds with a 10 second rest period. This looks easy ?  if you go all out and push to your maximum, you will defiantly feel the burn :)).

The amazing thing about Bodyrocking is that even if you are away, or don’t have an interval timer, these circuits can be performed by reps e.g, 10 reps of the exercise + 50 skips etc… that’s what body rocking is all about, because its so flexible, it can be adapted to suit your lifestyle and your home life – so there is never an excuse to miss your favourite workouts – Get mixing it up & seeing the results so many people have already achieved in only a few weeks with us !!.

Workout Breakdown:

1 Push-up + Burpee + Tuck Jump

*High Knees Skip

Switch Lunge (Modification using the Pink Sandbag)

*High Knees Skip

Press up with Spider Knee (Modification with the Dip Station or Equalizer & Stability Ball for feet)

*High Knees Skip

High Knees x 10 + Mountain Climbers x 10

*High Knees Skip

Side Burpee & Oblique Abs

*High Knees Skip

Push-up + Side Plank Twist + Oblique Drop (Using the Indian Clubs for extra Resistance)

*High Knees Skip

V Abs Left (Using the Indian Clubs for extra Resistance)

*High Knees Skip

V Abs Right (Using the Indian Clubs for extra Resistance)

*High Knees Skip

Hug Knees + Star Jack (Modification using the Pink Sandbag)

*High Knees Skip

Single Toe Touch Abs (Modification using the Pink Sandbag)

*High Knees Skip

Squat Jump (Modification using the Pink Sandbag)

*High Knees Skip

1/2 Burpee + 1 Push-up

*High Knees Skip

Your next workout will be posted on the site everyday to follow along with advice on diet & supplements to support your training. We will be posting pictures of some of our meals on our Facebook pages to give you guys a running idea about what we are eating a long with other tips and little pep talks so please “like” BodyRock.Tv on Facebook here to keep up with the diet portion of the 30 day challenge!

*The 30 Day Programme – click here for a downloadable version of the schedule.

Want to be part of the community ? Here are our pages so you can connect with us personally & share your food, get constant tips and tricks on ways to keep motivated and stay focused :

Lisa-Marie’s page: click here

Sean’s page: click here

Freddy’s page: click here

Make sure and connect with us and leave us your questions, comments and suggestions, we reply as soon as we can :).

Enjoy your workout!!!

Freddy, Sean & Lisa-Marie