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8 Week Total Body Challenge

November 17, 2014 3 min read

Blast into fall with this incredible total body 8-week training program. To get the most out of total body training you're going to have to work! Now, get started! 14-Day-Nutrition-Guide-Cover_122_1377637228-500x500 copy                   With any full proof plan, make sure your diet is in check! For more help, check out Bodyrock's 14 day nutrition guide! I have outlined each day of the week as follows below. You can complete the challenge a few ways. 1) You can do each day one time through, and use that circuit as your workout OR as a BURNOUT at the end of your current workout. 2) You can complete the workout as listed  between 1-4 times through depending on your level. 3) You can set your timer for 15-25 minutes and see how many rounds you can get in of each circuit on any given day. Challenge yourself! On the days you need a jump rope, you can do high knees instead of the skipping. You will also use a set of dumbbells on two of the days as well. If you don't have dumbbells, use soda or soup cans or water bottles. Try to get some weight in there on those days, even if you are just starting off. The last day of the week (7th day), will be your rest day, unless you need to make up a workout you missed during the week. As the week's go on, you will get faster. Keep your form spot on and try and beat your time from the week before! If you can't get through the full circuit the first time through, NO PROBLEM! Use this as your motivation to get through it faster and stronger the next time.  You to compare how you did the week before and how many rounds you could get in each day during that time! (I am releasing the FIRST FOUR WEEKS NOW! Weeks 5-8 will be released in the next couple weeks, so keep checking back or subscribe to my FACEBOOK page for immediate access once I post it!)

8 Week Total Body Challenge (WEEKS 1-4)

Monday 70 Mt. Climbers 60 Vertical Leg Crunches 50 Plank Oblique Twists 40 High Knees (each leg) 30 In/Out Abs 20 Squat Thrusts TUESDAY 30 Jump Lunges 20 Squat Press with (DBs) 10 Burpees 20 Side to Side Lunges with Lateral Raise (DBs) 30 Push Up with Alternating Row (DBs) 40 Star Jumps WEDNESDAY 30 second Skip Rope 60 second 1 Push Up+ 1 Jack Leg 30 second Skip Rope 60 second Plank Walks 30 second Skip Rope 60 second Push Up + Shoulder Tap 30 second Skip Rope 60 second Pike Push Ups THURSDAY 40 Jump Lunges 30 Sumo Squats with Hammer curl to Push Press 20 Weighted Vertical Leg Crunches 10 Squat Thrust + Tuck Jump 20 Three point plank with Tricep Extension (20 reps each arm) 30 Second Elbow plank with Jack Legs FRIDAY 60 Touch the Floor Squat Jumps 50 Mt. Climbers 40 Squat with Alternating Reverse Lunge 30 Push Ups 20 Star Jumps 10 Pike Push ups SATURDAY 30 second Skip Rope 60 second 1 Push Up+ 1 Jack Leg 30 second Skip Rope 60 second Plank Walks 30 second Skip Rope 60 second Push Up + Shoulder Tap 30 second Skip Rope 60 second Pike Push Ups SUNDAY Cardio /Yoga/Meditation/Make up Day/Rest Day The below video shows a demo of EACH DAY's exercises for Week's 1-4! Weeks 5-8 will be released in next up coming weeks! Stay tuned!!! Want to see more workouts and information on health and fitness? Check out my Facebook and my youtube page as well! 8 WEEK TBCHALLENGE                         Do you follow us on Instagram? [caption id="attachment_103227" align="alignnone" width="100"]snapchat code @BodyRockTV[/caption]

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