October 16, 2013

30 Day I Real Time Challenge #10 + Combat Burnout

Hi BodyRockers, Day 10 is Already Here !! Thank-You so much for all the feedback & pictures you have posted on the Website & on my Facebook. The keep me really motivated & driven, & I know they inspire other BodyRockers to keep going. Todays workout isn't as long as the other days - Theres a reason for this, we have pushed everyday so far & sometimes you just need to reduce the time & let your body recover. I am very aware of ''burnout'' and I don't want any of you missing your workouts. I want you to remain strong & focused & looking forward to your workout everyday. We have seriously killed our weights & cardio over that last few day, (I'm sure you are aching like me lol & maybe walking like an old person) Let's smash this bad boy out together & smash day 10 in to oblivion. Never miss a workout !! :) . I added more weight to my bag today for the swings - Just like this - See Easy :)

. Check out who's on board with us - HERE . Todays Coffee Talk: . Have you been ill, been unable to train, or had an operation ? I totally understand how that feels .. When I had to have time off, the first week was fine, no problems I enjoyed the rest. TV, Movies.. shuffling around getting loads of TLC ... It was pushing in to the second weeks onward that really killed me. You know what tho... I'm so thankful for it. I had a long time to think about why we put in our 12 mins everyday. Having a break and being limited on how I could move during my time off phase and then unable to do certain things straight away on my return faze made me realize just how much I needed to train & work out & also being so restricted reminded me how important the modifications for each exercise we bring you are. I remember feeling sluggish, unmotivated to do anything - I was officially fed up .... and honestly I really didn't enjoy the skin I was in at thats time. My day had turned into - get up eat, sit, eat, sleep, eat, sit & sleep. My Diet was tight but I really wasn't enjoying the way clothes were feeling (I know that some people will be reading this and say .. what! you are tiny... but I think everyone no matter what size you are feels like this right?) I didn't feel sexy or powerful, or strong... I felt ugh .... (I know thats not a feeling as such, but it fits my mood lol) Having time off reminded me of how difficult some of the moves we bring you in workouts can be when you are restricted, so thats why we brought back tutorial video on the you tube page for the beginners or newbies *waves* - hello to you. I guess what I wanted to say is that, its never to late to start back/again/today... and if you are running out of motivation or you can relate to the above, I am here to push you forward and tell you that TODAY (or when you can) we start TOGETHER !!! .... If you feel ugly, fat, soft and watery, bloated, unfit... scared, depressed I am here to tell you THATS OK !! - we can work on these & most importantly, please please, Don't worry about what others say, think, about the way you look, do it for you !! and only you !!. Just shake off the comments, stares, feelings, looks... get your iPod in, find a corner of the gym, get your music blasting in the living room .... and just do it !! In a few weeks of hard work, you're body will start to feel alive again. You have seen the results people have on the Website & Facebook, don't just do it for summer, let's start now forever ! Yes it's going to be hard, and you are going to hate the change and probably hate me at some points ... and ache, OMG you will ache ... but you see that wall in front of you right now - *points to the biggest wall ever* - that's where we are heading... right over that wall one workout at a time !! TOGETHER !! We are blessed to be alive everyday and we need to move, jump and continue to look after our bodies. We can all do this together & I promise to try to keep every workout as motivational & exciting as possible & of course most importantly to suit all abilities. .

Are you ready to train ? Today.. Todays Video is Dedicated to everyone who has a million jobs to do ... but still kills their BodyRock workouts everyday !! . http://www.youtube.com/watch?v=JD0_o7b-cdc . YouTube - 30 Day Challenge Playlist - Direct Link to YouTube Page . [wobreakdown] . Workout Breakdown: . Set Your

to 10 seconds rest & 30 seconds work as below

Let's get kick Day 10 into Touch !! . 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 Gym 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. . Todays Workout: . Remember - You will skip first while I take the first exercise. See Day #1 for instructions. . 1. Clean & Press & Squat & Press - using the Sandbag or Ugi Ball or Tbar weights 2. Sandbag Swings - using the Sandbag 3. Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches - using the Tbar weights 4. Sandbag Swings - using the Sandbag 5. Single Left Arm Clean & Press - using the Sandbag or Tbar weights 6. Side Jump & Side Push Up Knee Burpees 7. Single Right Arm Clean & Press - using the Sandbag or Tbar weights 8. Sandbag Swings - using the Sandbag 9. Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches - using the Tbar weights 10. Sandbag Swings - using the Sandbag 11. Equalizer Touch Abs - using Tbar weights & Equalizer 12. Sandbag Swings - using the Sandbag 13. Clean & Press & Squat & Press - using the Sandbag or Ugi Ball or Tbar weights 14. Mountain Climbers . Combat Burnout: Set Your

to a stop watch & do the following exercises with correct for as quickly as possible - Unless you are working out with me - The Press Play Right Now while you are still hot & sweaty as its time for a Burnout !!! .

. Together we will complete the following exercises below together. - Just Press Play while you are still warm ! . 50 straight Punches - using the Tbar weights (100 Total) 50 Hooks - using the Tbar weights (100 Total) 50 Left Standing Knee Abs - using the Tbar weights 50 Left Standing Knee Abs - using the Tbar weights 100 Touch Ugi Ball Taps - using the Ugi Ball 30 Push Ups . Pre & Post Workout Stretch (2 Videos) - Here . My Workout Gear Today: [caption id="attachment_34035" align="alignnone" width="300"]