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Fitness is Sexy - Full Workout

August 13, 2012 4 min read

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 pagewhich 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 intervaltimer 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

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