April 03, 2014

BodyRock Boot Camp - Day #12 - Full Body

. . Hi BodyRockers, Day #12 - That Means - Full Body Burn ... Get In ! . I was going to give you a rest day today ... then thought about the last challenge and how you didn't like to rest too much .... so taking that on board today we will just keep going with a full body weighted burn. So this is actually extra to the program. .. This is my absolute favourite type of workout. This workout isn't as Long some of the other days but its guaranteed to make you sweat if you add weight & it's WAY better than a rest day. Todays workout isn't supposed to be super super intense but its supposed to make you work hard & keep you focused. I added an extra section for those who want a longer workout below & of course todays burnout is soooo great !! We are going to work every muscle in the Body to keep us on track & keep us focused & moving forward ready for next weeks challenges. .= Why is your. 'Like ' or positive comment so important ? Had anyone ever given you a compliment ? How did that make you feel ? (even on the days you were doubting yourself) Good right ? ... Your words can change someone's whole day & keep them focused & empowered. . Are you ready to train with me ??? .

tumblr_mgujqeIkQt1r9a5r3o1_1280-300x300 .

I would recommend a medium weight and try to lower and slower with the moves today. You have a well deserved active rest day tomorrow - so really enjoy the burn today & go low & deep. I want the ''burn'' to become your best friend today & when you get to that point where you want to stop - ask yourself if you want your body to change ? and if the answer is yes, grit those teeth and dig a little deeper - You are stronger than the will to want to quit before the 40 seconds is up. . As always, Please let me know what you thought today either below *points below to the comments part* or as most people do - on the Facebook Pages. So between the 40 second skipping (or cardio of choice) intervals today we are working on every muscle in the Body. Let's Get Our Heads In The Right Space .. Set To Beast Mode !!! . Todays Motivation: Hi Bodyrockers, ” Sometimes, we may be going through some very dark tunnels and the light at the end may be too far. That’s when we need to help each other light up those tunnels with candles of encouragement.” As we come to the close of this months challenge I want you guys to consider the importance of the story that you are telling yourselves. We can toot our own horn over and over and tell you guys how awesome BodyRock is and how you can get in the best shape of your life for free from your living room and yada yada yada. It’s all true and we stand behind it 110% – but what will make or break your fitness dreams is what you are telling yourself day in day out. We are constantly talking to ourselves – running the same thoughts and affirmations over and over in our heads. Is what you are telling yourself supporting your training or undermining your efforts? Do you tell yourself that you can do it? That you are strong, fit and agile? That nothing is going to stop you from reaching your goals? If not then why not? Trust me – if you are serious about achieving your success then you can’t afford the luxury of a negative thought. If you are saying “I can’t” then you are strapping a 50 pound weighted vest on before you even get started. Decide that you are a serious contender – that you deserve to have the body you want – that as a BodyRocker you are an achiever. Once you make that choice start dumping the negative self-talk and start gearing up the positive reinforcement. We know you can do it – do you? Enjoy your workout . https://www.youtube.com/watch?v=e6yVR4uz-4s . Workout Breakdown: . Set Your

to 10 seconds rest & 40 seconds work as below. Advanced - Go Hard, Heavy & Go Twice Through if you can. (For those who wanted the longer workout today add the bottom few exercises to make it harder.) . IMG_4038-300x300

. Let’s go HARD & get this Workout Smashed ! . You can use your

(click images to view) If you are training in your Gym or on your own – Complete as many rep’s of the following exercise’s before the 40 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 (or copy the cardio exercise I do, or pick your own) for the first 40 seconds while I take the first exercise. Don't worry - I will do variations of each exercise while you watch. So, while you complete the cardio sections i.e skipping - just watch me & then pick the level of that exercise that suits you. (or mix the exercise up for something else if you can't do that particular exercise for some reason - you have to think of your feet sometimes) . Enjoy your workout today - go hard - make every second count ! . Workout Breakdown: , 1. Bicep Curl - using the Sandbells, Sandbag or Tbar 2. Straight Abs - (Knees Up) - using the Sandbells, 3. Oblique V Abs Left 4. Tricep Dips Under Bar - using the Equalizer or Dip Station 5. Chest Press & Scissor Legs - using the Sandbells, Sandbag or Tbar 6. Oblique V Abs Right 7. Upright Row - using the Sandbag or Tbar 8. Squat & Press - using the Sandbag or Ugi Ball or Tbar *** Extra Bonus to do alone if you want to work longer .... *** . 9. Push-Ups 10. Flys - using the Tbar weights 11. Lunge & Twist - (Alternate L&R) – using the Sandbag or Ugi Ball or Tbar weights 12. Pull Ups - using the Equalizer 13. Reverse Curls 14. Shoulder Press - using the Sandbag or Tbar 15. Bent-over Row - using the Sandbag or Tbar 16. Clean & Press - using the Sandbag or Ugi Ball or Tbar 17. Reverse Curls ..13....

My Workout Gear Today:

Lululemon Bra: