If you want to dramatically boost your results then follow our Diet Challenge on Lisa's Facebook page here. Supporting your training by eating the right way will make all the difference. The clean eating approach that we follow here on BodyRock.Tv is simple to follow, and it does not revolve around counting calories, complicated points systems or anything other than eating fresh whole foods. We are aiming to provide BodyRockers with the basic knowledge that they need to make the right choices around food. Here is what we had today for lunch - all the info that you need to follow our Diet Challenge is here.
Today's Workout:Today's Workout: This is a times rep challenge! Set your interval timer :) This is a pyramid workout! Make sure you don't stop until you have completed every rep!! This workout targets the legs and core. You will perform 10 Reps Per Exercise. When 10 reps per exercise is complete you will do 9 then 8,7,6,5 etc down to the final round of 1 rep per exercise.
Exercise 1 Keg Squat
Start by having your Pink Sandbag on the ground in between your feet
Squatting down with your weight in your heels, knees not coming past your toes pick up the sand bag and place it on your left shoulder.
With the bag on your left shoulder standing upright.
do a full squat with the bag.
Drop the bag back in between your legs
Bend your knees into a jumping position.
Jump forward about the full length of the sandbag
Land softly on the balls of your feet. Do three squat jumps making sure you are jumping as high as you can but maintaining good form.
Step back into starting position and repeat this on the same shoulder. Once you have finished your reps on this shoulder repeat and perform the same exercise on the right shoulder.
(Modification- You can also do this exercise if you have a dumb bell the same way as you would with the Pink Sandbag. If you don't have a sand bag this exercise can be performed with body weight only. Do 2 body weight squats jump forward and do 3 squat jumps in place and repeat this exercise until you have completed all the reps.)
Exercise 2 Sandbag Hugger
Hug the bag tight and close to your body so the bag is facing a north south position.
Key for this exercise is to keep your core strong and a straight back! Try and go for speed but do not sacrifice form! Get yourself in a squatting position. Weight in the heels, knees not past your toes. In a squatting position you want to be low like you are sitting in a chair.
Like you are doing a jumping jack with your legs spread your legs apart while jumping. Having the weight in the balls of your feet is best for the low jacks. If you don't have a sandbag you can do low jacks with bodyweight only.
Exercise 3 High Knees Mountain Climbers Combo
10 high knees using your Pink Sandbag. Hold the bag in front of you. You want to hold the bag so the bag is facing a north south position. If you do not have a sandbag you can do bodyweight only.
After performing 10 high knees place the bag on the ground and perform 10 mountain climbers. Keep your back as straight as possible bringing each leg towards the body one at a time. Remember not to bounce when you are doing this exercise. Tight core straight back!
Exercise 4 Rotational Abs
Rotational abs exercise using your Pink Sandbag. Start with your sandbag on the right side and the bag facing a north south position. You want to be sitting down for this exercise and feet crossed and on the floor.
Press it up in front of you as high as you can lift the bag. Make sure your head is straight and your bag is not to heavy for you to press away from your body.
Bring the bag to the opposite side. Repeat.
[wobreakdown]This months 30 Day Challenge incorporates:
We ship within Canada and the United States via FedEx with expedited 2-Day shipping.
For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.
We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.