March 29, 2014
BodyRock Boot Camp - Day #6 - Full Body
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Hi BodyRockers,
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Day #6 - Today we are concentrating on a Full Body Burn.
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.
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Today we were on Santa Monica Beach again. This is a snippet of our day ...
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Santa Monica Fair:
Mexican:
Lobsters:
Freddy's Steak:
Pauls Duck:
Wishing Well:
Setting Up:
My Bench Today:
Sandbell Filling:
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Are you ready to train ???
to 10 seconds rest & 30 seconds work as below. Advanced - Go Hard, Heavy & Go Twice Through if you can.
.
.
Let’s go HARD & get this Workout Smashed !
.
.You can use your 
or 
or 
or 
(click images to view)
If you haven’t had time to get your equipment yet, or it’s on it’s way – There are Free Home Equipment Ideas – Here
If you are training in your Gym or on your own – Complete as many rep’s of the following exercise’s before the 30 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 30 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 30 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 workout today - go hard - make every second count !
.
Workout Breakdown:
,
1. 2 x Switch Lunges & 1 Push Up
2. 8 x Mountain Climbers & 1 x Burpee Jump
3. 4 x Full Squats & 4 x Jump Squats
4. 4 x Plank Jump Legs In & Out & 4 x Jump Star Jumps
5. Side Oblique Plank Push Up - L&R Alternate
6. Tricep Dips - Elevate legs - using the Equalizer or Dip Station
7. Crab Toe Touch
8. Bike Legs & L&R Chest Press - using the Sandbag, Power Blocks or TBar Weights
9. Scissor Toe & Chest Press + Leg Jack Knife - Left & Right Alternate - using the Sandbag, Power Blocks or TBar Weights
10. Left & Right 3 Point Lunges - Front, Side Out, Back - using the Sandbag, Power Blocks or TBar Weights
11. Push Up & 2 x Step Feet In Left & Right & Clean & Press & Squat & Press - using the Sandbag, Power Blocks or TBar Weights
12. Tricep Dips & V Abs - using the Equalizer or Dip Station
13. Cross Toe Touches & Jack Legs
14. High Plank Elbow Touch's - (L&R Alternate)
.13.
The Burnout today is EPIC !!! One of my favourites so far :) ...... It's found in the PLUS Here
BEEP BEEP BEEP !!!!
You made it to your active rest day !! Enjoy Tomorrow off - you deserve it !!
Mexican:
Lobsters:
Freddy's Steak:
Pauls Duck:
Wishing Well:
Setting Up:
My Bench Today:
Sandbell Filling:
.
Are you ready to train ???
.
.
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 30 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 30 second skipping (or cardio of choice) intervals today we are working on every muscle in the Body. Are You Ready To Seriously Kick Some Ass Today ? . Todays Motivation: For everyone out there looking for the motivation to get started – please understand that the beginning of your BodyRocking journey is a tremendously exciting time. Just getting up off of your ass and trying these workouts each day is a huge step forward – a major accomplishment in itself. Then you have to look forward to the physical changes that will be rocking your body very quickly. Beginners always see fast changes – take these early shifts in your strength, power and confidence as a massive motivational boost. We are here to tell you that you can do it – there are tens of thousands of BodyRockers all around the world that come together here to train everyday – and they all took those first steps. You can too. This is your life – nothing is more sacred or precious. Celebrate it by reaching to a new level of empowerment and experience the blossoming of your spirit, mind and body. Enjoy your workout . [wobreakdown] . Workout Breakdown: . Set Your
to 10 seconds rest & 30 seconds work as below. Advanced - Go Hard, Heavy & Go Twice Through if you can.
.
.
Let’s go HARD & get this Workout Smashed !
.
.You can use your 
or or or 
(click images to view)
If you haven’t had time to get your equipment yet, or it’s on it’s way – There are Free Home Equipment Ideas – Here
If you are training in your Gym or on your own – Complete as many rep’s of the following exercise’s before the 30 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 30 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 30 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 workout today - go hard - make every second count !
.
Workout Breakdown:
,
1. 2 x Switch Lunges & 1 Push Up
2. 8 x Mountain Climbers & 1 x Burpee Jump
3. 4 x Full Squats & 4 x Jump Squats
4. 4 x Plank Jump Legs In & Out & 4 x Jump Star Jumps
5. Side Oblique Plank Push Up - L&R Alternate
6. Tricep Dips - Elevate legs - using the Equalizer or Dip Station
7. Crab Toe Touch
8. Bike Legs & L&R Chest Press - using the Sandbag, Power Blocks or TBar Weights
9. Scissor Toe & Chest Press + Leg Jack Knife - Left & Right Alternate - using the Sandbag, Power Blocks or TBar Weights
10. Left & Right 3 Point Lunges - Front, Side Out, Back - using the Sandbag, Power Blocks or TBar Weights
11. Push Up & 2 x Step Feet In Left & Right & Clean & Press & Squat & Press - using the Sandbag, Power Blocks or TBar Weights
12. Tricep Dips & V Abs - using the Equalizer or Dip Station
13. Cross Toe Touches & Jack Legs
14. High Plank Elbow Touch's - (L&R Alternate)
.13.
The Burnout today is EPIC !!! One of my favourites so far :) ...... It's found in the PLUS Here
BEEP BEEP BEEP !!!!
You made it to your active rest day !! Enjoy Tomorrow off - you deserve it !!
..
My Workout Gear Today:
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Lululemon Yoga Shorts:
Back of Top Lululemon:
Lululemon Top:
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Pre & Post Workout Stretch (2 Videos) - Here
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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**
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HashTags: #BodyRockBootCamp #HighFive #Bodyrock #FitAsFuck