BodyRock HiitMax | Workout 1 & Prep

Hi BodyRockers,

Welcome to Series #1 of this weeks RealTime HIITMAX Workout.


It's HERE !!! Welcome to Workout #1 of this week's HIITMax RealTime Workout - Series #1.

You have two choices each week.

These workouts are TOTALLY FREE - Think of it as having your very own exclusive Personal Trainer in your home every single day.

I know some BodyRockers work long hours or have children to accommodate - So we have made this challenge perfect for everyone - #noexcuses

For BodyRockers who want a quick HIIT workout everyday that will fit around you're busy schedule - you will have a 12 - 17 min workout everyday to follow.

Those BodyRockers out there who heart the longer workout's - You are going to love the gradual build up to Friday. I promise you, it will leave you earning those weekend rest days.

I am going to give you RealTime Training in your living room everyday & we are going to have a great time together doing it.


If you haven't completed one of my RealTime Workouts before, then all you need to know is that to make these particular workouts work - I need you to train along with me me 'RealTime'. This is the only place online where you can get a brand new workout everyday, a HUGE online community that will help support you, share ideas, tips, recipes & diet advice & of course I am online 24/7 to keep you focused, motivated & help you complete your workout to the MAX pushing you towards the body you have always dreamed of.

I will take you through the workout right to the last beep & you will work along side me, everyday staring new challenges face on & becoming stronger & leaner with every week we do together.

I truly believe that this is the future for everyone out there looking for a gym partner. A workout program that will keep your body guessing & push you to new levels of fitness.

Don’t panic – some days the workouts are shorter than others and also ‘active’ rest days & bonus workout days that target our trouble areas thrown into the mix.

This is even great for beginners to try - you can rest or march – while everyone else is going to be skipping or completing the cardio component like a mo-fo !! till we sweat those love handles away ! – Don’t worry Beginners – you will soon get the hang of it – I’m here to support you through it.

You know the equipment I use now – so get yourself prepped – have it ready as once we’ press play’ theres no time to look for things – 10 seconds rest isn’t long & theres nothing worse when you miss the exercise because you spent 20 seconds looking for something to use.

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 or Here .


HIITMAX Workout Instructions:

This is how we will train together:

The first BEEP you will hear is the 10 Second Rest

On the next DOUBLE BEEP is where you will Skip … ( or run, or jog, or march – pick a cardio exercises or piece of equipment of your choice  - I will be skipping or doing a different cardio exercise each day )

While you are skipping - You will be watching me (use the same amount of time that you skip ) perform the next exercise that you will do next

On the next BEEP we rest for the 10 seconds again

On the Next DOUBLE BEEPYou will be performing the exercise you just watched me do – while I skip (complete the cardio that day) until the time is up & we rest again. .

Got it ??? NO .... (try watching today's video or try reading below)

So the workout will go like this:

Beep - 10 Second Rest – Both Rest

Double Beep – 30 Seconds Work (time will alter each week)

On the 30 seconds – YOU: Skip & Watch me perform your next move

On the same 30 seconds – Me: Push Ups

Beep - 10 Second Rest – Both Rest

Double Beep – 30 Seconds Work (time will alter each week)

YOU: Complete Push-ups you just watched

Me: Skip

We Repeat through the whole circuit - completing different exercises with interval skipping (or cardio of choice, unless other wise stated in the breakdown of course) for us both – You watch, then you do – at your level.


Frequently Asked questions:

1. Where do I sign up ?

Goto BodyRock.Tv everyday or go to Pinterest or get them straight to your email box by clicking Here  .

2. What if i'm a beginner ?

Well you can either do the workout at your own pace, or just follow me & even if you only do one Rep of each move, it's better than nothing. Just try your best & most importantly – take your time & do each move without the weigh to start & work up from there. Remember – you can always press play again if you want to add the weight next time.

3. Where do I get the Equipment ?

Just go to the Store at or 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 or Here

4. Is it FREE ?

Yes it really is. Altho this challenge is a little bit more advanced than what we would normally do. There are loads of exercises & different programs such as Yoga, Pilates, Weighted Routines etc. to pick from on both or the You Tube Page - there really is something for everyone. .

5. Can Men Join in ? 

Of course, most men think this looks easy. When I am asked that question, my point of reference is always to ask if they have seen the popular Insanity DVD set ? If so – you will notice that they do the same Bodyweight HIIT Interval Training BodyRockers have been doing for years.

I think because this is lead by a woman they think it will be ”Easy” … Well Boy’s I challenge you to try this !!

This is next level HIIT Training. We do bodyweight HIIT & we also add resistance & strength by using weights & bands to get the most from your Interval Training. There are also days just for Ass, Legs, Core & Specific Muscle groups - something you don’t get on many DVD’s – and you defiantly wouldn’t get a Personal Trainer working along with you while you do it.

I will be checking in on Facebook, Personally answering questions, giving diet tips, meal advice, lifestyle tips & more ….  All for FREE – No Subscriptions  No Membership, & No DVD’s Required. 

6. What Will Workouts Include

Intense Total Body Workouts – Workouts specifically designed to maximize fat loss.

Specific Isolated Weighted Workout days – To Dramatically Improve Overall Toning & Strength.

Diet Challenges – Focusing on Portion Sizes, Recipes, Tips & Help with all aspects of Diet & Food.

Support – Everyday we will be personally checking in on my Facebook page to keep you motivated, share food & give constant tips and tricks on ways to keep motivated, stay focused & on track.

7. What do I do First ? 

Your first task before we do anything is to take a before picture also measure your body parts & lock them away for 30 days.


How To Take Your Measurements:

This is one of my favourite ways of tracking progress because its a motivational tool that doesn’t require and fancy equipment – It’s just you & a tape measure baby! .

Heres what to do:

1. Start by getting naked! if you measure while dressed, wear thin clothes and make a note of what you’re wearing so you know to wear the same clothes the next time you measure

2. Pull the tape snug but not too tight. It should never squeeze your body.

3. Measurements taken around the hips, thighs, and upper arms should be taken around the largest circumference. Stand with your feet together when taking hip & thigh measurements.

4. Never flex or tense your body while you’re taking measurements. Don’t suck in your stomach to take waist measurements. Relax, let it hang loose, and enjoy knowing that very soon you’ll be able to see your progress both on paper and on your body. .

The Specifics:

Bust: Measure the chest right at the nipple line, but again, don’t pull the tape to tight.

Chest: Measure just under your bust

Waist: Measure a half-inch above your belly button or at the smallest part if your waist

Hips: Stand with feet together & Place the tape measure around the biggest part of your hips.

Thighs: Measure around the biggest part of each thigh. Arms: Measure around the largest part of each upper arm

B4 Picture: Take a before picture of yourself ( pref no naked lol ) from all angles.

Measurements: .

Starting Measurements:






Right Thigh:

Left Thigh:

Left Arm:

Right Arm:


Peak Measurements:






Right Thigh:

Left Thigh:

Left Arm:

Right Arm: .


To make any change to your life you need to firstly break out of the old habits that we all fall into.

To make changes to your body – You need consistency  & you need to be accountable for yourself & your actions.

Making a note of what you eat & how much you eat & the portion size will help you break old habits & focus on your diet & lifestyle choices – we are working towards a lifestyle change – not a fad diet !!

I promise if you eat right & join me everyday for your 1-2-1 FREE personal training on – everyday.

There is no stopping you going into 2015 with the body you have always dreamed of.

8. Can I start on any day ? Yes & The challenge will stay on BodyRock.Tv for you to complete at whatever time you wish.

9. Equipment ? – Any problems or issues or questions on shipping email

10. Links you may need ?

BodyRock Facebook - Here 

BodyRock Pinterest - Here

Shop Online for Diet Guides & Equipment & Workout Gear  - Here

BodyRock You Tube Page - Here 

11. Can I purchase the whole realtime workout series in advance ?

Yes you can. If you want to complete the whole workout before we post it everyday, we have also made this possible.

Get The PLUS Just Click : Here .

Now, go through cupboards in your kitchen & your fridge & get rid of anything that does not support your goal or training needs. Go shopping and fill the fridge with good food !! Today !!

Here is your shopping list - Here - Food Prep, Portion Size & Consistency is key to seeing the dramatic changes you want. ”You can’t out train a bad diet” So get the basics in order before we begin.

We have a complete range of nutrition guides to help you - Here  .

If you are still struggling – just message me below or on my Facebook & I will try my best to answer you asap – or one of the amazing Bodyrockers will defiantly help you – as they are AWESOME !!

Are you ready to let your crazy loose today & have totally FREE Personal Training everyday ?

I can’t wait to train with you … I will get you the body you want … Just check in with me everyday, press play & I will do the rest ....


HIITMAX Workout 1 :


Workout Breakdown: .

Set your Interval Timers to 30 seconds on and a 10 second rest if you are completing this without the video. Don't forget to add a round of skipping in between each listed exercise.  

My Cardio today is skipping .

1. Max Squat jumps

2. Clean & Press

3. 10 High Knees & 4 x Switch Lunges

4. Lunge & Press - Left Only

5. Lunge & Press - Right Only

6. In & Out wide leg Mountain Climbers

7. Surfers & Burpee

8. Triceps Dips & Tuck

9. Left - Step Up & Kick Out

10. Right - Step Up & Kick Out

11. Opposite shoulder, lift, Squat & Press & push up

12. Swings .

Don't forget to post your thoughts below & share your #highfives #bodyrockburn #HIITMAX #realtimeworkout  pictures on my Facebook. ..


If you want to complete the whole workout before we post it everyday, we have also made this possible.


Just Click The Image Below: Here.

The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!

1 comment

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dreache March 24, 2021

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