Get Ripped in Just 30 Days Fitness Workout - Fit Test - Day 5 Week Four of the February 30 Day Challenge

Hi Bodyrockers,

The Final Day of the February 30 Day Challenge is here !!


Firstly, I wanted to welcome all of the New BodyRockers to the page - Hello :)) Thanks for stopping by again :)) & For those season hardcore BodyRockers reading this right now all over the world I wanted to send you a little shout out too. Never Forget you are inspirational !. You may think that your post's go unread but they don't, you may think that what you have to say none will be interested ? .. but they are !! There are so many people looking for the smallest of answers, remember when you had to ask how long it took to hard boil an egg ? well somewhere, someone is reading your posts and no matter how big or small the post, they are connecting with you and you are single handily changing their outlook, perspective, drive & ambition for the better !! ... so please, never stop being you, and keep the positive energy and spirit that is the essence of BodyRock (you) alive.


You never cease to amaze us with the energy you bring & it keeps us pushing to make every workout bigger, better & more inventive to make sure that we are keeping up our end of the bargain ;) keeping you on securely on the wagon is out main objective & making it as fun and enjoyable, while still achieving the goal is the daily target. The joining together to keep each other focused make this community what it is today, and you guys are just one of the reasons that its the largest FREE workout program in the world - and growing with every click !! We are blown away at your scores, pictures and dedication to make your lives healthier, happier & continue to make changes that inspire others.


So what's the final fit test mean to you ?? and why should you do it today ??


This is where you see just how far you have come in such a small period of time, Completing 12 minutes everyday together gives us a feeling of satisfaction that wether you only BodyRock one a week or every now and then, any positive changes that you make in your life should be praised.



The Fit Test:

Push really hard today & make sure you post your progress on the Facebook & Website

Set your interval timer to 50/10 and complete as many as the following exercises in the time as you can. We will be using our interval timers in every single workout of this 30 day challenge and it is basically the only must have item for BodyRocking. Our timers let us know when to switch exercises and the “beeps” keep us all pushing harder then a regular clock ever could. Ask any seasoned BodyRocker and they will tell you that working out with our timers takes it to a whole different level.

1. Squat Jumps

2. Push Ups

3. Burpees

4. High Knees

5. Switch Lunges

6. Tuck Jumps

7. Tricep Dips

8. Straight Abs


Your next workout will be posted on the site everyday to follow along with a NEW Diet Challenge & also supplement information to support your fitness & training programme. If you still need convincing, Just read this from last months 30 Day Challenge – Click Here

We will be checking in everyday on Facebook, giving tips and little pep talks so please “like” BodyRock.Tv on Facebook here to receive these updates.

Lisa-Marie has posted about the new New March Challenges*here and posted some new diet tips and advice here.


New to BodyRock: Hello :) & Welcome to the worlds biggest Free workout class.:)


We are following the Following Programme – 30 Day TimeTable – post this to your fridges, desks etc… as this is your Free Personal Training programme for the next 30 Days.

The First Step you need to take is to click the links below and watch the videos & then Perform the Fit Test. This is to see where your fitness level is at from day one. Then visit the Website or The Facebook Pages to get your daily workout & diet plans.

Fit Test Introduction & Timetable: Click here Fit Test Day One : Click here if you are just starting the Fit Test

Download the Timetable on Facebook Here (Click the Download button below the Picture to enlarge)


This months 30 Day Challenge incorporates:

Intense Total Body Workouts – 12 Minute Workouts specifically designed to maximize fat loss.

Specific Isolated Weighted Program to run alongside the Fitness Component – To Dramatically Improve Overall Toning & Strength.

Diet Challenges – Focusing on Portion Sizes, Recipes, Tips & Help with all aspects of Diet & Food – Ensuring you keep focused and on Track through the 30 Day Programme.

Support – Everyday we will be personally checking in with you on Facebook to keep you motivated, share food & give constant tips and tricks on ways to keep motivated, stay focused & on track.


Feel the burn !!




Freddy, Lisa-Marie & Sean =)

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