Hi Bodyrockers,

It’s never too late. Ever. It doesn’t matter how old you are, or how many times you may have tried before and fallen. Each of us has within ourselves the power to be the best versions of ourselves possible – the kindest, the truest, the most compassionate, the strongest. This is not about achieving the perfect body – the ideal dress size or looking like anyone else. This is about being you – the best version of you possible. BodyRocking is about training for a life well lived. We are here to support each other and encourage those who are struggling to find their motivation. All of this comes from that positive place within each of us and each of us owns it – it’s as open and free as a smile from a friend and as easy to share.

Todays workout is split into 3 parts, for those who have asked for it, I have added a NEW bonus Strength Warm-up & Cool Down within this workout, weights are optional & I have given modifications below each picture for all fitness levels. The photos and explanations are below:

Everything around us is lush green – and the colours set off against the blue of the sky and the turquoise waters. I love watching the gentle warm tropic breeze play through the palms. The natural rustle of the foliage is as relaxing as the breaking of the waves on the white sand shores.

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.

The Pink Sandbag is the ultimate portable workout kit. Bring it empty, fill it on the beach with sand and bring it back full of dirty laundry and hotel soaps from your room ;)

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Todays Workout:

Strength Warm Up:

1) Sandbag Squat – using the Pink Sandbag

Legs hip distance apart. Core Tight. (Modification – Bodyweight Squats. Weight Optional. Click Here to watch the Fit Test Video for Squat Advice & Technique)

Don’t let the knees come over your toes. Sit back. Hip’s First.


2) Plank Knee Tucks (Alternating Left & right Knee – 30 in Total) – Using the BodyRock Equalizer or Dip Station

Get into the Plank Position. Straight Body Line. Elevating the Body will make the exercise more advanced. (Modification – Don’t Elevate the Plank. Go on to your elbows for the Plank. Modify the Push-Up onto your Knees – Click Here to watch the Fit Test Video for Advice & Technique)

Bring the Right Knee in towards the Chest. Maintaining a Strong Core and Straight Body Line.

Return to the Plank Position

Now, Bring the Left Knee towards the chest.

Repeat Left & Right for 30 Reps

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3) Shoulder Press – using the Pink Sandbag

Start with the Pink Sandbag at your shoulders. Legs hip distance apart. Slight bend in the knees. Core Tight. Hips under.

Raise the Pink Sandbag above your head and return back to the starting position @ the Shoulders.

(Modification – Use a lower weight. Perform the exercise seated)

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3) Bentover Row – using the Pink Sandbag

Start in the Bent over position. Flat Back. Core Tight.

Draw the Pink Sandbag up towards the body. Making sure you keep your elbows tight to the body when you draw them back

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Cardio Component:

High Knees Skipping – 8 Rounds of 50/10

Lift the Knees as high as possible. Keeping your Knees Soft on landing.

(Modification: for the High knees Skipping are High Knees, Prisoner Squat Jumps, Jog/Run On Spot, Box Step Ups, Switch Lunges, Burpees, Squat Jumps)

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Strength Cool Down:

1) Sandbag Squat – using the Pink Sandbag

Legs hip distance apart. Core Tight. (Modification – Bodyweight Squats. Weight Optional. Click Here to watch the Fit Test Video for Squat Advice & Technique)

Don’t let the knees come over your toes. Sit back. Hip’s First. Sit Back in to the Squat.

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2) Push Ups – Using the BodyRock Equalizer or Dip Station

Get into the Plank Position. Straight Body Line. Elevating the Body using the Equalizer or Dip Station will make the exercise more advanced.(Modification: Don’t Elevate the Push Up. Click Here to watch the Fit Test Video for Push Up Modification, Advice & Technique)

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

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3) Reverse Pull Ups – Using the BodyRock Equalizer or Dip Station

Feet Under Knees. Core Tight. Using the BodyRock Equalizer or Dip Station Lift the body up towards the bar, returning back to the starting position & repeat. (Modification – Advance the exercise by extending the Legs or elevating the feet)

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This flower welcomes us just outside our door – we wanted to share it with you guys. Enjoy your training :)

Warm Up Strength Routine:

Complete 4 Sets of the following exercises

1) 15 x Squats – using the Pink Sandbag

2) 15 x Plank Knee Tucks (Alternating Left & right Knee – 30 in Total) Using the BodyRock Equalizer or Dip Station

3) 15 x Shoulder Press – using the Pink Sandbag

4) 15 x Bentover Row – using the Pink Sandbag

Cardio Component:

Set your interval timer to 50/10 and complete 8 rounds of The following exercise:

High Knees using the Skipping Rope

(Modification for the High knees Skipping are High Knees, Prisoner Squat Jumps, Jog/run On Spot, Box Step Ups, Switch Lunges, Burpees, Squat Jumps)

Cool Down Strength Exercises:

Complete 4 Sets of the below

1) 15 x Squats – using the Pink Sandbag

2) 15 x Push Ups – Using the BodyRock Equalizer or Dip Station

3) 15 x Reverse Pull Ups – Using the BodyRock Equalizer or Dip Station

[wobreakdown]

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