Hi Bodyrockers,

So this month we will be focusing on one problem area week by week. We are moving from our month long challenges to shorter week by week programs because sometimes committing to 30 days can seem overwhelming. We are breaking it down now into shorter, super achievable Monday-Friday sessions. This Week we are hammering down on our Butts, Inner Thighs & Legs :) Todays workout will leave your legs burning & your butt BodyRocked!

The way that this week’s challenge will roll out is that everyday we will have 12 minutes of hardcore BodyRocking together plus the extra Ab Bonus & Diet Challenge, and to kick it up a notch we are mixing it up for you guys and pushing extra hard by giving you a varied weighted circuit.

If you have never done a weighted circuit before, this is a great opportunity to give it a go at your own pace and in the comfort of your own home. It won’t take long for you to notice the huge impact of adding weights to your daily BodyRocking session will deliver. Your metabolism will be super charged and the fat burning engine in your body will go supersonic. Put this together with the diet challenges and tips that we are posting on our facebook pages everyday and you have the ultimate free daily body sculpting program. Start with us today and we promise that if you stick with us you will see the positive changes in your body and in your life that tens of thousands of BodyRockers from all ages and all fitness levels the world over have experienced :)


BodyRock Original Workout:

There are 2 parts to this workout:

Part One:

Set your interval timer to 10/10 for 12 rounds & complete the following two exercises back to back completing as many reps as you can.

1) Plie Squat Jumps & Mountain Climbers

2)  Complete 200 High Knee Skips

Reset your interval timer again for 12 rounds of 10/10 again and complete the following two exercises below, push as hard as you can

3) Jump Lunge & Mountain Climbers

Part Two:

Set your interval timer for 6 rounds of 40 seconds work and 10 seconds rest & complete the following two exercises.

1) Forward/side lunge combination – alternative left & right legs – Using the pink Sandbag

2) Sumo Squat & V ab lift – Using the BodyRock Equalizer or Dip Station

* Repeat the whole workout again if you want an extra awesome workout session !

Bonus – Ab Workout:

Set your interval timer for 3 rounds of 50 seconds work and 10 seconds rest & complete the following three exercises.

1) Scissor Leg Switch Legs & Reverse Crunch

2) Touch Toe abs

3) Scissor Leg Switch Legs & Reverse Crunch

Bonus – Back & Chest Weighted Sculpt Cool Down:

Complete the following exercises below. Ideally you should be doing either between 8-10 repetitions or 10-15 repetitions. Make sure you don’t compromise your form for repetitions.

1) Standard Push up

2) Close Grip Pull ups – using the Pull Up Bar

3) Military Push-ups

4) Wide Grip Pull Ups – using the Pull Up Bar

5) Diamond Push Ups

6) Decline Push Ups

7) Bent over Flys

8) Reverse Push Up – Using the BodyRock Equalizer or Dip Station

Today’s Diet Challenge:

Todays Diet Challenge can be found on Lisa-Marie’s Facebook page click Here

This Weeks Programme looks like this:

Click Here to download the timetable.


We will be checking in with you guys every day on our Facebook pages, so make sure you come over and say hello & share your ideas, diet plans and workout scores. For Lisa’s Facebook page click here, Sean’s Facebook page click here, Freddy’s Facebook page: click here