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Breakin' a Sweat BodyRock Workout + Bonus Butt, Chest & Back Sculpt Cool Down.

March 13, 2012 3 min read

Hi BodyRockers, Have you ever fully enjoyed the summer? It's a simple question. Have you ever spent a summer in your own skin feeling comfortable and confident in knowing that you are the best version of you possible? Most of us know the opposite of this feeling. Trying to find clothing to hide in at the beach, shying away from pictures, being caught up in the tension that our bodies carry when we are ill-at ease with ourselves. It can lead to many "if only" feelings of frustration... "if only I was in shape" or "if only I had started earlier". The only thing worse than the "if only" moments is the "things will be different next year" excuse that we sell ourselves. We are all blessed to be here, but the time goes so fast - don't miss out on a day of living as the best version of you possible. Don't short change yourself a whole summer of your life. Feeling the sun on our skins and feeling happy and at peace inside ourselves is something that we should all experience as our reality. This is not an infomercial. This is not about selling the Victoria's Secret Model body. This is about taking 12 minutes a day to train to be the most healthy, fittest, beautiful and confident version of ourselves possible. Give BodyRocking a go and live your summer this year. Live every blue sky of it! Best, Freddy P.S. I added some pictures from my birthday weekend with Sean, Jay & Lisa hereif you guys would like to check them out :) Hi guys - Lisa here :) Today we begin a new week full steam ahead. Our Targets this week are the Arms & Butt. We have brought you a mix of some classic and brand new moves today, keeping it fresh & funky as always! - These are workouts you don't see in the Gym ;). [wobreakdown] BodyRock Original Workout: Set your interval timerto a stop watch 25 reps of the following exercises 1) 25 - Burpee & Push-Up 2) 25 - One Leg Step-Ups - Right Leg - Using the pink Sandbag 3) 25 - One Leg Step-Ups - Left Leg - Using the pink Sandbag 4) 25 - Elevated Push Ups & 2 Under Knees 5) 5 - High Knees + Drop ( 25 Times ) 6) 50 - Mountain Climbers ( 25 Each Leg ) 7) 25 Tricep Dips - (Using the BodyRock Equalizer or DipStation ) 8) 25 Ball Squats - Using the pink Sandbag & Ugi Ball 9) 25 Stand to Plank 10) 50 Jump Mat Toe to Elbow (25 Each Side) 11) 50 - V Star Switch Abs (25 Each Side) My Time: 15.25 Bonus – Leg, Ass & Inner & Outer Thigh Workout: Complete 25 Reps of the following 3 exercise Routines: A) Squeezes: 1a) 25 Squeezes - Legs Hip Distance apart 2a) 25 Squeezes - Knees Together 3a) 25 Squeezes - In & Out 4a) 25 Squeezes - Hold the Squeeze & In & Out with the Knees B) Ass Inner & Leg Workout: (Repeat Left & Right Side Separate) 1b) 25 L leg Lift & Lower 2b) 25 Straight Leg Lift 3b) 25 Straight Leg Cross Over 4b) 25 Bent leg press to the ceiling C) Inner & Outer Thigh: (Repeat Left & Right Side Separate) 1c) 25 Straight Leg Outer Thigh 2c) 25 Forward Bent L Press 3c) 25 Straight Leg Heal Toe Static Leg hold & Press Toe forward and back 4c) 25 Small Straight Leg Presses up and down Bonus - Chest & Back Weighted Sculpt Cool Down: Complete the following exercises below. Ideally you should be doing either between 8-10 repetitions or 10-15 repetitions. Make sure you don’t compromise your form for repetitions. 1) Chest Press - Using the pink Sandbag 2) Bentover Row - Using the pink Sandbag 3) Upright Row - Using the pink Sandbag 4) Deadlift Left Leg - Using the pink Sandbag 5) Deadlift Right Leg - Using the pink Sandbag 6) Reverse Push-Ups - Using the BodyRock Equalizer or Dip Station 7) Around the world - Using the pink Sandbag . Today’s Diet Challenge: Todays Diet Challenge can be found on Lisa-Marie’s Facebook page click Here This Weeks Programme looks like this: Click Hereto download the timetable. . Facebook: We will be checking in with you guys every day on our Facebook pages, so make sure you come over and say hello & share your ideas, diet plans and workout scores. For Lisa’s Facebook page click here, Sean’s Facebook page click here, Freddy’s Facebook page: click here

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