December 11, 2012
Legs And Butt Madness
Hi BodyRockers, As you can tell from the formatting of this post we are having some issues with the site. We have a video to go along with the pictures but we have been unable to embed it. We will be posting the full workout including the video on our facebook page here. Just one of those days... This should be the LAST post before we launch our new site (scheduled for tomorrow) so in a way this is the end of an era - the final post on BodyRock.Tv. Wether you have been BodyRocking with us for years, or are just finding us, what comes next represents the next stage in our fitness journey together. We've taken your comments and suggestions to heart and we hope that when you click here tomorrow after 5PM EST you will be pleasantly surprised with what you discover.
Triceps Push Ups
Start with your legs extended, hands on the floor with your arms extended directly underneath the shoulders.
Next do a half burpee by keeping your hands of the floor the entire time and jumping your legs up underneath you. Jump back out into the starting position and repeat.
3 Star Planks With 2 Squat Jumps
Start in the push-up position with the Sand Bag underneath you and your legs extended - toes on the floor.
Do 3 star planks - creating an X shape with your body. If you are a beginner aim for 2 star planks. Remember to keep your core engaged the whole time - really make a point of pulling in those abs.
After the third star plank is completed, flip the bag up into a front squat position. Take a jump back and land on the balls of your feet keeping your knees bent (you can skip the jump and step back keeping low if you are a beginner or if you have knee issues) Jump forward, place the bag on the ground and repeat.
Sandbag Side Lunges
Stand with your feet parallel, hip width apart holding the sand bag in front of you. Shift your weight onto your heels and feel your balance ground there. Engage your abdominals. Once your right foot is firmly placed on the floor, begin to shift your weight toward the right foot, bending the right knee and pushing the hips back. Your left leg should be as straight as possible and your body weight should be distributed into the right hip. The heels of both feet should stay flat on the floor. Having a mirror handy of a friend around to check your form is a good idea! Keep those knees behind your toes!
Stand with your knees slightly bent and your feet shoulder-width apart.
Your arms should be slightly bent at your sides. Bend your knees to get into a squat position.
Extend your legs and arms fully out to your sides at the same time in midair to form a star shape with your body. Bring your arms and legs into a tuck as you begin to descend from the jump.
Land softly on the ground with your knees bent. Sorry we don't have a mid-air shot!