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BodyRock Boot Camp - Day #9 - Butt & Legs

April 01, 2014 4 min read

.Hi BodyRockers, This is it. Day #9 is already here. wwwoooaaahhhh !!! I really hope you are pushing the cardio section to the max so you are seeing the best results possible - it's 21 days so PLEASE Give me all you have right now & push hard - right to the very end. How Was Yesterday ? Are Your Arms Feeling Sore ? Today is all about the ''Bounce Bounce Bounce'' ... As before - we are 100% in this together. You are my training partner & I am yours for 21 Days Straight. So get some weight in your Sandbagstoday everyone - go hard. I wanna see those #highfives - Let me know what you thought today either below *points below to the comments part* or as most people do - on the Facebook Pages.  We are all working towards the same goal. So if a fellow BodyRocker posts a picture or a meal or maybe you just loved todays workout - Show some love by a simple 'Like' or 'Share' - it really does help. So between the 40 second skipping (or cardio of choice) intervals today we are going to be performing some awesome Leg & Thigh exercise's that are guaranteed to make you feel the burn. Are You Ready To Kick Your Own Ass ?  Todays Motivation: Hi Bodyrocker’s In life we are tested all of the time and most of it – almost all of it comes down to how badly we want it.  Some of us, the lucky ones, are naturally wired to get up at 6am and workout. Those are the lucky ones. I’m not one of those people. For me it’s a struggle. It’s a fight. I have Brutus in my head every second pleading with me to turn over on my life and go back to sleep. My workout beings everyday inside the mental arena – and the muscle I have to flex before I even get my trainers on is my determination and will power. I might have to fight to overcome the gravity of the couch or a hundred other distractions and excuses, and maybe I was never the naturally athletic type that took easily to physical exercise, but I will not go down in defeat in my mind because when we stand there in the full measure of who we are we can be anything, do anything and achieve anything. It’s a mental game and you need to bring it. If you can’t will yourself to get up off of the couch and turn off the TV then forget the workout because what we can’t do mentally we will never accomplish physically. For those of you who always felt more mental prowess than physical ability – moving your body is the easy part. See yourself rising up and taking on these workouts – see yourself pushing harder then you ever have before – feel the endorphins rushing through your body and making you feel alive – then do it. How badly do you want it? Enjoy your workout! Let's get that Ass burning !!   [wobreakdown] . Workout Breakdown: . Set Your Screen Shot 2013-08-17 at 8.22.17 PM  to 10 seconds rest & 40 seconds work as below.  Advanced try for two or even three rounds please :) ... IMG_4038 . Let’s go HARD & get this Workout Smashed ! . You can use.You can use your  Sandbag or Screen Shot 2014-01-26 at 8.18.34 PM or  LE_Affiliate_Pic55 or  (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 40 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) See Here for instructions if you missed the start. . Enjoy your first few steps to changing your life ! . Workout Breakdown: , 1. Prisoner Opposite Touch Toes 2. Lunge & Fly & Touch Toe - Left  Leg - using the SandbagPower Blocks or Bandsor TBar Weights  3. Lunge & Fly & Touch Toe - Right  Leg - using the SandbagPower Blocks or Bands or TBar Weights  4. Switch Lunge Jumps 5. 10 x Uber Wide Low Squat & 10 x Side Lifts - using the SandbagPower Blocks or TBar Weights  6. Wide Leg Burpee & Surfer Turn Jumps 7. Drop It like It's Hot - using the SandbagPower Blocks or TBar Weights  8. Wide Frog Mountain Climbers 9. 10 Mountain Climbers & Pike V Jump 44.... .

My Workout Gear Today:


Nike Leggings:


Nike Leggings:


Lululemon Bra:



Pre & Post Workout Stretch (2 Videos) - Here


HIIT the ‘like’ button to let me know you smashed your workout today & you are on board this Epic BodyRock Bootcamp Challenge with me !

Leave me a message below …. I Love hearing your feedback. **High Five**


HashTags: #BodyRockBootCamp #HighFive #Bodyrock #FitAsFuck

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