The Location ... Paradise !
1) 2 x Push-up's + Burpee + Tuck Jump
Get into the Plank Position. Straight Body Line. (Modification – Modify the Push-Up onto your Knees. – Click Hereto watch the Fit Test Video for Push-Up Advice & Technique)
Lower the Chest to the floor, Ensuring your core is tight & return to the starting position.
Bring the Legs in toward the hands and get ready to Tuck Jump as high as you can. Reeaaddyy, Steady .... Go !! =D
Tuck Jump. Make sure your knees are soft when you land. (Modification - Just do a jump, take out the Tuck)
2) 10 HIgh Knees + 10 Mountain Climbers
Mountain Climbers - Core Tight. Straight Body Line. Bring the knees into the Chest as far as comfortable.
High Knees - Bring the knees as high as possible. (Modification - Slow down the move down)
*Repeat Mountain Climbers and High Knees for the 50 Second Period.
3) 2 x Push-Ups + Jump Over Bag - using the Pink Sandbag
Get into the Plank Position. Straight Body Line. (Modification - Modify the Push-Up onto your Knees. – Click Hereto watch the Fit Test Video for Push-Up Advice & Technique )
Lower the Chest to the floor, Ensuring your Core is tight & return to the starting position. Complete 2 x Push Ups.
Jump over the bag. Whhoosshhh ... Knees soft on landing. (Modification - Step over the bag)
*Repeat 2x Push-up's & Jump over the bag until the 50 seconds is up.
4) 1 x Frog Jump + One Push-Ups
Core Tight. Sit Back into a Squat. Making sure your knees are behind your toes.
Drive and Leap as far forward as far as possible. Making sure you land with your knees soft.
Drive the legs Back. Get into the Plank Position. Straight Body Line. (Modification - Modify the Push-Up onto your Knees. Step the legs back into the Push Up Position don't jump back - Click Hereto watch the Fit Test Video for Push-Up Advice & Technique ) Complete One Push Up.
Lower the Chest to the floor, Ensuring your Core is tight & return to the starting position.
Complete 1 x Push Up & Jump up into the Squat position ready to Jump again & repeat the Push Up for the 50 seconds time period.
1) Wood chop - Knee to Shoulder (Left Side) - using the Pink Sandbag
Stand with your feet shoulder-width apart, toes turned out slightly, and your knees in line with your feet. Your back should be flat and your thighs almost parallel to the floor. Hold the Sandbag in both hands on the outside of your thigh.
Twist your torso to the side. Lift the sandbag and across your body with straight arms. At the same time, stand up and turn your torso. Keep your core muscles engaged at all times, using them to control the movement. Rise up onto your toes as you twist. (Modification - Change the weight or Perform Straight abs - Click Hereto watch the Fit Test Video for Straight Ab Advice & Technique)
*Repeat on the opposite side for the 50 second period.
Slight Bend in the Elbows. Hold your Core Tight. Straight Body Line.
Lift the Knees to the Chest. Control the Movement up and down. (Modification - Let the feet touch the floor on the down. Extend the legs to advance the moves)
Today Workout:Set your interval timer to 50/10 and complete the following 4 exercises twice 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) 2 x Push-up's + Burpee + Tuck Jump 2) 10 HIgh Knees + 10 Mountain Climbers 3) 2 x Push-Ups Jump Board (or Jump Over Bag ) - using the Pink Sandbag 4) 1 x Frog Jump + One Push-Ups 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) Wood chop - Knee to Shoulder (Left Side)- using the Pink Sandbag 2) Wood chop - Knee to Shoulder (Right Side) - using the Pink Sandbag 3) Knee Raises - Using the BodyRock Equalizeror Dip Station 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. [wobreakdown] Workout Breakdown: This months 30 Day Challenge incorporates:
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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. Signatures are required on all orders. 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.