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Ass Fire Beginners, Intermediate & Advanced Workout - Day 5 Week Two of The February 30 Day Challenge

February 18, 2012 4 min read

Hi Bodyrockers, We are very pleased to bring you today's workout with 3 video options - beginner, intermediate and advanced. Each video is tailored to a specific fitness level - so no matter where you are in your BodyRocking journey we have you covered with a workout that will inspire you. We know how tough it can be to get started so we have created a beginner level that will push you and provide a great workout, but that is doable and realistic for all of you beginners out there. Our Intermediate workout is at the level we have been BodyRocking at all along - it's a step up and will deliver the burn and challenge that you love. Our advanced workout is a killer and takes the game up a notch or two from what you guys have come to expect. You won't escape without a sweat and you need to be at an advanced level to make it through alive. These 3 video options are how all of Lisa's workouts are going to roll from now on. Pick the level that is right for you and get BodyRocking with us! Please let us know your thoughts - we really do love to hear your constructive feedback. This is your movement and your participation helps us all get better. Much love, Freddy. New to the Challenge? Click Herefor the Timetable & Introduction. Beginners Workout: [wobreakdown] Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results. 1) Prisoner Squat Jumps 2) Straight Abs - Click Hereto watch the Fit Test Video for Abs Advice & Technique 3) Reverse Push Ups - using the Equalizer or Dip Station 4) Step Ups - (Left & Right Leg Alternate) Beginners Ab Bonus: Set your interval timer to 50/10 and complete the following 3 exercises - completing as many reps as you can using the correct form through each one. Complete Three Rounds of abs as in the video. To make the exercise more advanced place the hands on the chest or on the head :) Intermediate Workout: Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results. 1) Hug Knee Star Jump, 3 Point Jump & Push-Up 2) Over Chair Elevated Circle Abs - using the Equalizer or Dip Station 3) Reverse Elevated Push Ups - using the Equalizer or Dip Station 4) Step Ups - (Left & Right Leg Alternate) - using the Pink Sandbag Intermediate Ab Bonus: Set your interval timer to 50/10 and complete the following 3 exercises - completing as many reps as you can using the correct form through each one. 1) Side Plank & Extended Toe Touch - Right Leg & Left Hand Touch 2) Side Plank & Extended Toe Touch - Left Leg & Right Hand Touch 3) Wall Hold & Knee Tuck - (Left & Right Knee Alternate) Advanced Workout: Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results. 1) Hug Knee Star Jump, 3 Point Jump & Push-Up - Using the Indian Clubsfor extra Resistance 2) Hanging Circle Abs - using the Pull Up Bar 3) Pull Up & Knee Lift  -using the Pull Up Bar 4) Step Up & Press - (Left & Right Leg Alternate) - using the Pink Sandbag Advanced Ab Bonus: Set your interval timer to 50/10 and complete the following 3 exercises - completing as many reps as you can using the correct form through each one. 1) Wall Walk & Push Up 2) Wall Plank Hold & Knee Tuck - (Left & Right Knee Alternate) 3) Wall Walk & Push Up Following our BodyRock clean eating approach is a delicious and healthy way to support your training. There is so much food you can enjoy – today we had this lean pork cutlet and sweet potato for lunch. If you have never tried adding just a little bit of a coconut topping to your sweet potatoes give it a try – it’s absolutely delicious. To get the fastest BodyRocking results possible check in with Lisa and her Diet Challenge on her Facebook page here- it’s super simple and easy to follow. Workout Breakdown: This months 30 Day Challenge incorporates:
  • Intense Total Body Workouts – 12 Minute Workouts specifically designed to maximize fat loss.
  • Specific Isolated Weighted Program to run alongside the Fitness Component – To Dramatically Improve Overall Toning & Strength.
  • Diet Challenges – Focusing on Portion Sizes, Recipes, Tips & Help with all aspects of Diet & Food – Ensuring you keep focused and on Track through the 30 Day Programme.
  • Support – Everyday we will be personally checking in with you on Facebook to keep you motivated, share food & give constant tips and tricks on ways to keep motivated, stay focused & on track. For Lisa-Marie’s Facebook page click here,Sean’s Facebook page click here, Freddy’s Facebook page: click here

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