Well ... This is it!!!
This is Day 1 of the 30 Day Real Time Challenge. The Instructions on how to take part in this challenge are - Here Are you ready for your very first Real Time Training Session with me ? Take your time, do your best& take breaks if you need to. Let's Do This !! Full PDF Breakdown - click link below.
Todays Coffee Talk:
For all you crazy hardcore Bodyrockers like me out there …. you will love this workout today !! I smashed this one in Spain with the local Gym PT who I have known forever !! – it made him sick … lol Don't worry if you feel queazy - we have all been there lol - You know the feeling when you push too hard or when you just started HIIT workouts for the first time ? It’s like your dying lol
What always amazes me is this - The same young lad’s were in the gym that ALWAYS look at me when I come into their gym domain lol I basically take up a space on the floor – Jump about like a mad woman for about 20 mins, sweating everywhere with nothing more than a mat, a weight, a bench & my trusty Interval timer (beeping away lol which I know annoys them – as i’m a girl and no beeps or girls are allowed in the 'man gym' lol ).
They just watch me clearly thinking I am a crazy ”girl” who has no idea what i’m doing lol. I in turn watch them year after year doing there 'weighted' rep routines (while my beeper beeps away and I sweat everywhere) i.e they do - chest, back, etc … which is very cool & I know LOADS of ripped guys who do this & I have enjoyed doing this in the past with my sister & her partner … however, I have been coming to this same spit & sawdust gym for 5 years now & they haven’t seem to have changed their workout plan, weight selection or there results from what I can see :/ … yet they look at me like i’m the crazy one lol
Maybe it’s because there isn’t anyone to inspire them or be brave enough to make a ”noise” in there”man space” ? or maybe there isn’t anyone to show them different ways to train in the local area ? whatever it is, I am VERY proud & more than happy to burst into any gym or space & show them how Bodyrockers roll.
You never know, there may be some other ‘crazy people’ in there just dying to join in - like the Gym PT, who now carries his Interval timer everywhere, or some people may just need someone else to be brave enough to HIIT the dance floor first so they don’t feel so intimidated or ”silly” doing it alone. … Anyway the point to my story is this …..
It wasn’t until they watched the Gym PT throw up after our 20 min HIIT that alllll of a sudden they all stopped steering & wanted to talk to me & ask to train with me ( even tho for 6 weeks they have looked at me like a crazy person who has entered their man space lol ) – it took someone they respected to struggle (lifting the same weight as ”a girl”) for them to take me seriously lol I am sure a lot of you have had this scenario @ one time in your life ? What we do looks ‘easy’ but it’s really not … working every muscle group 5 days a week (in my case) is HARD & challenging & it’s not until you try it do you realize that, it not only works you, it challenges you in ways nothing else does especially if you go as hard & as heavy as you can.
I guess that’s why when we do loose or mojo or fall off the wagon we know it takes a-lot of will power to get back on it & start again as we ALL know that seriously tough ”starting point” we need to get through … Also, taking the above into account – If you are just starting HIIT workouts you need to give yourself credit for just completing the workout. I’m serious, even with no weight at all these are tough!. No matter how slow you go, or even if you have to stop & take a break while going through it – as long as you try thats the important thing. Be patient & DON’T GIVE UP.
It DOES get easier & you need to realize that these FULL body workout really do work, it won’t happen overnight but believe in the process as it WILL happen. I love the rush to the body to move as you move from exercises to exercise so quickly & sweat so much – feeling strong & empowered & most of all you are done in a short amount of time feeling ready to take on the day – esp. if you have smashed your previous PB or scores.. So that brings me to todays HIIT Real Time Workout. Enjoy it .. & remember how strong you are for just getting through it. .
Todays Video Is Dedicated To My Friend 'V' xoxo . Todays Real Time Workout Video is exclusively on SweatFlix
Set Your to 10 seconds rest & 30 seconds work as below for 61 rounds (one round is a 30 second rest between the two circuits) Unless you are working out with me - Then Press PLAY Now & Lets Go Go Go !!! Remember – You will skip first while I take the first exercise. See Day #1 for instructions. . You can use your or or (click images to view) If you haven't had time to get your equipment yet, or it's on it's way - There are Free Home Equipment Ideas - Here If you are training in your Gyms or on your own - Complete as many rep’s of the following exercise’s before the 30 seconds is up: Post your scores below to remind yourself how far you have come when you HIIT this again. .
This is a Two Part Workout . Part One - Movement & Strength: .
3. Tuck Abs
4. 1 Arm Clean & Press, Squat & Press & push Up - (Alternate L&R Arm) - using the Tbar weights
6. Dive Bombers
10. Push Up & Plank Row - using the Tbar weights
14. Standing Fly’s - using the Tbar weights . (30 second rest )
Part Two - Weighted Burnout: .
2. Straight Abs - (Knees Up)
3. Oblique V Abs Left
4. Tricep Dips
5. Tuck Abs
7. Oblique V Abs Right
11. Flys - using the Tbar weights
13. Pull Ups - using the Equalizer
14. 17. Reverse Curls
8. Reverse Curls . **BEEP BEEP BEEP** – You did it … I knew you would. .
Pre & Post Workout Stretch (2 Videos) - Here
My Workout Gear Today:[caption id="attachment_32655" align="aligncenter" width="300"] New Balance - Vibrams[/caption] [caption id="attachment_32656" align="aligncenter" width="300"] Diesel Cap[/caption] [caption id="attachment_32657" align="aligncenter" width="300"] Lululemon - Yoga Bra Top[/caption] [caption id="attachment_32658" align="aligncenter" width="300"] Lululemon Pants[/caption]
HIIT the 'like' button to let me know you smashed your workout today & you are on board this Epic Real Time Challenge with me !
Leave me a message below .... I Love hearing your feedback :)
My 14 Day Nutrition Guide is available Here
My Fat Loss, Diet & Portion Sizes … Here
Let’s Start Together …. TODAY !
Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 2-3 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)
For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.
We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.
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.
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.
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.