0

Your Cart is Empty

30 Day Challenge || Jessica Day 16: To Rest, or To Build A Better Booty?

February 06, 2014 2 min read

As usual, I did not choose to rest, although tomorrow I may regret that.  I was in a minor car accident this morning, and my neck is just now starting to feel quite stiff and sore.  It's a good thing I squeezed in a workout and long walk on this rest day. The workout I did today is one that I made up a few weeks ago and recently shared in my No-Pants Subway Ride post.  It was a killer!  The focus is lower body & cardio to help get your booty in great shape.  Let me tell you, I was drenched in sweat at the end of 3 rounds.  I wanted to stop at 2 rounds, but didn't.  If I post a workout for Bodyrockers and say to do 3 rounds, I HAVE to do 3 rounds myself! Workout Breakdown Equipment: Timer only...I didn't even wear shoes Jump Rope (optional) The Workout (my scores are in parenthesis.  I'm sure you can beat my reps!) 10 seconds rest/50 seconds work. 3 rounds of 7 exercises = 21 rounds on your timer, & a 21 min workout. Other timer options: 14 min version: 10/50, 14 rounds or 10/30, 21 rounds, actual rest. 12 min version: 10/50, 12 rounds.  Omit the high knees/cardio from the 50 second moves.  Do high knees in the 10 sec rest period as active rest. Why I like the 21 min version: You are getting 12 min of tough body-weight moves, & 9 min of great cardio all in one workout. 1) Touch down side lunge jumps (45-47-45) 2) High knee skipping (I just did high knees: 111-100-112) 3) Rocket launch burpees (8-8-7) One rep = 3 squat pulses, 1 jump squat --> push-up --> hop in feet 4) High knee skipping (I subbed jumping jacks: 50-42-46) 5) 1 Sumo squat + knee strike twist, alternate sides (24-20-22) Do a sumo squat, then bring your elbow to the opposite knee as you stand, as if you are trying to hit someone behind you with your elbow 6) High knee skipping (I subbed scissor jumps: 96-90-94) 7) Prisoner get ups (7-7-7) Lay on the floor on your back. With your hands behind your head, stand up. Use your hands for help if you need to, but try not to. Make sure to alternate which leg dominates as you stand. Try this out, & please let me know what you think! Jessica

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More

Become a Bodyrocker

Shipping & Delivery

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.