Hi Bodyrockers, Guess what, I have been given BodyRock to bring to life everyday with the cool workouts we all know & love. I will be bringing you a 30 day challenge again :) just like the old days !! So keep checking back !! It's never too late. Ever. It doesn't matter how old you are, or how many times you may have tried before and fallen. Each of us has within ourselves the power to be the best versions of ourselves possible - the kindest, the truest, the most compassionate, the strongest. This is not about achieving the perfect body - the ideal dress size or looking like anyone else. This is about being you - the best version of you possible. BodyRocking is about training for a life well lived. We are here to support each other and encourage those who are struggling to find their motivation. All of this comes from that positive place within each of us and each of us owns it - it's as open and free as a smile from a friend and as easy to share. Todays workout is split into 3 parts, for those who have asked for it, I have added a NEW bonus Strength Warm-up & Cool Down within this workout, weights are optional & I have given modifications below each picture for all fitness levels. The photos and explanations are below: 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 I wrote about Quinoa & how it can help you Lose Weight. If you haven't tried it yet - what are you waiting for ? - Here To get the fastest BodyRocking results possible check my Blog & Facebook page My 14 Day Nutrition Guide is available NOW !!- You asked for it we made it for you -Here . The sandbag is the ultimate portable workout kit. - Available Here . Todays Workout: . Strength Warm Up: 1) Sandbag Squat – using the Legs hip distance apart. Core Tight. (Modification - Bodyweight Squats. Weight Optional.) Don't let the knees come over your toes. Sit back. Hip's First. . 2) Plank Knee Tucks (Alternating Left & right Knee - 30 in Total) - Using the BodyRock Get into the Plank Position. Straight Body Line. Elevating the Body will make the exercise more advanced. (Modification - Don't Elevate the Plank. Go on to your elbows for the Plank. Modify the Push-Up onto your Knees ) Bring the Right Knee in towards the Chest. Maintaining a Strong Core and Straight Body Line. Return to the Plank Position Now, Bring the Left Knee towards the chest. Repeat Left & Right for 30 Reps . 3) Shoulder Press - using the Start with the at your shoulders. Legs hip distance apart. Slight bend in the knees. Core Tight. Hips under. Raise the above your head and return back to the starting position @ the Shoulders. (Modification - Use a lower weight. Perform the exercise seated) . 3) Bent-over Row - using the Start in the Bent over position. Flat Back. Core Tight. Draw the up towards the body. Making sure you keep your elbows tight to the body when you draw them back . Cardio Component: . High Knees Skipping - 8 Rounds of 50/10 Lift the Knees as high as possible. Keeping your Knees Soft on landing. (Modification: for the High knees Skipping are High Knees, Prisoner Squat Jumps, Jog/Run On Spot, Box Step Ups, Switch Lunges, Burpees, Squat Jumps) . Strength Cool Down: 1) Sandbag Squat - using the Legs hip distance apart. Core Tight. (Modification - Bodyweight Squats. Weight Optional) Don't let the knees come over your toes. Sit back. Hip's First. Sit Back in to the Squat. . 2) Push Ups - Using the BodyRock Get into the Plank Position. Straight Body Line. Elevating the Body using the will make the exercise more advanced.(Modification: Don't Elevate the Push Up) Lower the Chest to the floor, Ensuring your Core is tight & return to the starting position. . 3) Reverse Pull Ups - Using the BodyRock Feet Under Knees. Core Tight. Using the BodyRock . Lift the body up towards the bar, returning back to the starting position & repeat. (Modification - Advance the exercise by extending the Legs or elevating the feet) . [wobreakdown] . Workout Breakdown: . Warm Up Strength Routine: Complete 4 Sets of the following exercises 1) 15 x Squats - using the 2) 15 x Plank Knee Tucks (Alternating Left & right Knee - 30 in Total) Using the BodyRock 3) 15 x Shoulder Press - using the 4) 15 x Bentover Row - using the . Cardio Component: Set your to 50/10 and complete 8 rounds of the following exercise: High Knees using the Skipping Rope (Modification for the High knees Skipping are High Knees, Prisoner Squat Jumps, Jog/run On Spot, Box Step Ups, Switch Lunges, Burpees, Squat Jumps) . Cool Down Strength Exercises: Complete 4 Sets of the below 1) 15 x Squats - using the 2) 15 x Push Ups - Using the BodyRock 3) 15 x Reverse Pull Ups - Using the BodyRock
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