August 13, 2012
Fitness is Sexy - Full Workout
Hi BodyRockers,
Can I just say .... I have missed you all so much. I know I am on vacation & I am supposed to just relax but thats not my style at all - I never stop BodyRocking so i'm happy to be connecting with you all on a ''workout level'' and hearing the feedback, scores and times etc... so on a personal note, I am really glad to be uploading a video today :).
Today I have set up a warm up, workout or cool down (whichever you prefer to use these workouts for) .
These 3 warm-up workouts are varied to your level and time available. Make no mistake they will get your inner engines ready to melt that fat away & will get you sweating ready to stretch and smash out your chosen BodyRock workout for the day.
I have added a full body stretch and a lower back stretch in this post too so if you have time you can really have a total BodyRock experience :).
If you are just starting out with us, why not try this as your main workout and see how you progress easy time you try it :) or if you are still working up to the times shown below, you can find a paper copy of this workout on My Facebook page which you can print off and do at your own time and pace :).
This isn't suppose to be easy, it's designed that by the time you complete this workout your muscles will be warm and your heart will be pumping & endorphins will be rushing through your body. Go all out & give it all you have got, give it 110% !!
**When BodyRockers Smash out a workout they always click the ''like'' button - It takes one second but it lets us know you are part of the BodyRock Team.**
Enjoy these everyone
*** PS, Check back for a new 12 Real Time workout being added :) ***
See You in the living room ;)
L xx
Ps, If the sound was on... you would hear me say GO GO GO !!!! & YES YOU CAN !!!
There are Three warm ups / work outs / cool downs to pick from today -
The 9 Min - Real Time Warm Up:
(Perfect for Strong Beginners / Intermediates or Advanced / workout or cool down )
[wobreakdown]
9 Min Warm-Up Workout Breakdown:
Set your interval timer to 20 seconds work with 10 seconds rest. Repeat 3 times through :).
1) Prisoner Jacks
2) Squat & Kick
3) Jump Over
4) Squat Touch Floor Jumps
5) Squat & Side Lift
6) Floor Hops / Mountain Climbers
x 3 rounds !
7 Min LITE Real Time Warm-Up:
(Perfect for Beginners / Cool down / Warm up / Work out )
Set your interval timer to 20 seconds work with 10 seconds rest. Repeat 3 times through :).
1) Knee Touch x4 + Bum Kick x4
2) Jump Over
3) Heel Kick x4 + Step Back x 4
4) Prisoner Squat Jumps or Jumping Jacks
5) Sissors
x 3 rounds !
12 Min - Real Time Warm Up:
(Perfect for Strong Intermediates / Advanced / Warm up / Work out )
Set your interval timer to 30 seconds work with 10 seconds rest. Repeat 3 times through :).
1) Jumping Jacks
2) High Knees
3) Shuttle Runs
4) Heel Kicks
5) Squat Touch Floor Jumps
6) Floor Hops
x 3 rounds !
Pre Workout Real Time Stretch :
This is one of the most important parts of your workout !! Always make sure you stretch :)
12 Min Real Time Workout:
Set your interval timer to a stop watch and complete 50 of the following exercises at your own pace and modification.
( Beginners start with 10 reps each - you can always do it all again ;) )
1) Burpees
2) High Knees
2) Bag Drop & Burpee Tuck Jump – Using the Pink Sandbag
3) Scissor Lunge
4) Elavated Plank Knee Tucks – Elbow & Cross (Alternate between L&R Legs)
5) Touch Floor Jumping Jacks
6) Overhead Lunge & Kick – Left Leg – Using the Pink Sandbag
7) Tuck Jumps
8) Overhead Lunge & Kick – Right Leg – Using the Pink Sandbag
9) Criss Cross Reach Through Abs (Alternate between L&R Legs)
10) 500 High Knee Skips
My Time: 26 mins :)
Real Time Ab Bonus
Set your interval timer to 10 seconds rest 50 seconds work. You 10 seconds rest will be a plank .. sorry in advance :)
1o seconds Plank
1) Oblique Hold & Reach Under – Left Side
10 seconds Plank
2) Oblique Hold & Reach Under – Right Side
10 Seconds Plank
3) Plank – Alternating Arm & leg Reach Out.
Post Ab Workout Stretch:
(Stretching will help you getting tight in your lower back, This is one of the most important parts of your workout !! Always make sure you stretch :) )
- BodyRock Main Facebook Here
The 9 Min - Real Time Warm Up:
(Perfect for Strong Beginners / Intermediates or Advanced / workout or cool down )
[wobreakdown]
9 Min Warm-Up Workout Breakdown:
Set your interval timer to 20 seconds work with 10 seconds rest. Repeat 3 times through :).
1) Prisoner Jacks
2) Squat & Kick
3) Jump Over
4) Squat Touch Floor Jumps
5) Squat & Side Lift
6) Floor Hops / Mountain Climbers
x 3 rounds !
7 Min LITE Real Time Warm-Up:
(Perfect for Beginners / Cool down / Warm up / Work out )
Set your interval timer to 20 seconds work with 10 seconds rest. Repeat 3 times through :).
1) Knee Touch x4 + Bum Kick x4
2) Jump Over
3) Heel Kick x4 + Step Back x 4
4) Prisoner Squat Jumps or Jumping Jacks
5) Sissors
x 3 rounds !
12 Min - Real Time Warm Up:
(Perfect for Strong Intermediates / Advanced / Warm up / Work out )
Set your interval timer to 30 seconds work with 10 seconds rest. Repeat 3 times through :).
1) Jumping Jacks
2) High Knees
3) Shuttle Runs
4) Heel Kicks
5) Squat Touch Floor Jumps
6) Floor Hops
x 3 rounds !
Pre Workout Real Time Stretch :
This is one of the most important parts of your workout !! Always make sure you stretch :)
12 Min Real Time Workout:
Set your interval timer to a stop watch and complete 50 of the following exercises at your own pace and modification.
( Beginners start with 10 reps each - you can always do it all again ;) )
1) Burpees
2) High Knees
2) Bag Drop & Burpee Tuck Jump – Using the Pink Sandbag
3) Scissor Lunge
4) Elavated Plank Knee Tucks – Elbow & Cross (Alternate between L&R Legs)
5) Touch Floor Jumping Jacks
6) Overhead Lunge & Kick – Left Leg – Using the Pink Sandbag
7) Tuck Jumps
8) Overhead Lunge & Kick – Right Leg – Using the Pink Sandbag
9) Criss Cross Reach Through Abs (Alternate between L&R Legs)
10) 500 High Knee Skips
My Time: 26 mins :)
Real Time Ab Bonus
Set your interval timer to 10 seconds rest 50 seconds work. You 10 seconds rest will be a plank .. sorry in advance :)
1o seconds Plank
1) Oblique Hold & Reach Under – Left Side
10 seconds Plank
2) Oblique Hold & Reach Under – Right Side
10 Seconds Plank
3) Plank – Alternating Arm & leg Reach Out.
Post Ab Workout Stretch:
(Stretching will help you getting tight in your lower back, This is one of the most important parts of your workout !! Always make sure you stretch :) )
- BodyRock Main Facebook Here