Lisa here :) I just wanted to check in with you guys here before the workout and thank you for all of the kind and loving messages that you guys have sent over our way. Some days I wake up and I can't believe how much my life has shifted. I'm in a different country, in front of a camera for the first time in my life, exercising and connecting with people from all over the world. I feel so blessed to be on this adventure and every time I hear from you guys that you are making progress and steadily advancing towards your goals it fills me with joy and reminds me how thankful I am to be a small part of such a wonderful and unique community. I believe that what really matters in life is not how much stuff you can accumulate or how much money you have in the bank - all that stuff is nice in it's own way, but what matters most is the strength of the connections that you have with your friends, family and loved ones. So many of you have reached out with kind words of support that it's all I can do to give as much back as much as possible - that's why I have put my whole heart into helping bring you guys the best exercises and supportive words of encouragement as I can. I'm sure you have noticed that there is a lot of love and positive vibes going around here and it comes from all of us connecting as BodyRockers.
Keep Rocking It Out :)
BodyRock Original Workout:
Set your interval timer
to 12 rounds of 50 seconds work with a 10 second rest - & Bust out as many repetitions of the following exercises as you can
1) (Drop it like its hot) - 1/2 Burpee, Clean & Press & 3 Ball Jump Squats – Using the Ugi
2) Oblique Ball Throw & Oblique Jump – Using the Ugi
3) Bag Shoulder Lift, Squat, Push-up & Tuck Jump – Using the pink Sandbag
4) Oblique Ball Throw & Oblique Jump – Using the Ugi
Bonus – Ab & Core Workout:
Set your interval timers
to 3 rounds of 50 seconds
1) Sit Up & Oblique Twist Overhead Abs – Using the pink Sandbag
2) 3 Touch Abs - Centre, Side, Centre – Using the Ugi
ball & Stability Ball
3) Sitting Tuck Abs
Bonus – Mixed Body 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) Bentover Row & Deadlift – Using the pink Sandbag
2) Lunge & Hammer Curls - Using the Power Weights
3) Squat & Press – Using the pink Sandbag
4) Lunge & Triceps Extension - Using the Power Weights
5) Walk Out Plank Push-Ups
6) Bent Over Deadlift & around the Booty - Using the Power Weights
Today’s Diet Challenge:
Today's Diet Challenge is on how to eat 5 times a day & can be found on Lisa-Marie’s Facebook page click Here
This Weeks Programme looks like this:
to download the timetable.
Your next workout will be posted on the site everyday to follow along with advice on diet & supplements to support your training. We will be posting pictures of some of our meals and daily trips out & about on our Facebook pages to give you guys a running idea about what we are eating a long with other tips and little pep talks so please “like” BodyRock.Tvon Facebook here
for daily inspiration & motivation :))!
For Lisa’s Facebook page click here
, Sean’s Facebook page click here,
Freddy’s Facebook page: click here