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Like A Boss Workout

April 14, 2014 5 min read

. . Hi Bodyrockers, This is a journey - a way of life, and fitness is not something you suddenly achieve and then it's over. We are asking you to train to be the best version of you that is possible. We don't want you to look like anyone else or to aspire to have a photoshopped Models body. We are happy to have you BodyRocking with us - whatever shape or size you are right now. If we each aspire to be the best versions of ourselves possible that brings with it a joy and confidence in who and what we are. Let's beat our personal bests, stretch beyond what we thought was possible and feel damn good and proud that we are doing it together in the skin that we are in. Take inspiration from images in the media that you feel embolden your drive to train harder. Admire those that have trained hard - but when we imagine our dream bodies lets start by loving what are in this moment. Move forward from a foundation of self-acceptance and you will enjoy this fitness journey and each rep will be an affirmation of self-love. Exercising is moving your body. BodyRocking is loving your Body heart, mind and soul. This workout is a Total Body workout with a mix of Body-Weight,Weighted and All-Over Body exercises, guaranteed to get your legs, arms and core working & feeling the burn.


Today's Workout:


1) 1 x Push-Up + Clean & Press & Squat & Press - using the Pink Sandbag

Start with the Sandbag in front of you.

Squat down using the bag to balance - This will make the exercise more advanced.

With the core tight, Jump (or step) back into the Plank position. Elbows slightly bent.

(Modification – Modify the Push-Up onto your Knees. Step the legs back into the Push Up position don’t jump back )

Perform one Push -Up by lowering the chest to the ground. Ensuring you support your back by pulling your abs in tight.

Return to the plank position

Jump (or step) the legs into the bag.

Ensure your back is flat, core tight and your knees down come over your toes.

Clean & Press the Sandbag - Firstly controlling the Sandbag to the shoulders

Then Raising the Sandbag above your head. with your core tight. Knees and elbows slightly bent.

Return the bag to the shoulders

Perform a Squat & Press -  By firstly squatting back. Don’t let the knees come over your toes. Sit back. Hip’s First.

Drive the bag above your head.

*Repeat 1 x Push-Up + Clean & Press & Squat & Press for 50 seconds duration.


2) Lunge & Press- Left Leg - using the Pink Sandbag

3) Lunge & Press - Right Leg - using the Pink Sandbag

Control the bag above your head.

Lunge one leg back. Making sure the front knee doesn't come over the toe.  Core Tight. Elbows slightly bent.

Bring the bag down to shoulder level. While maintaining a strong lunge position with a strong body line and core.

Lift the Sandbag back above the head while still in the Lunge position.

Then step back into the starting position to repeat on the opposite leg.

*Continue Left & Right Leg Lunge & Press until the 50seconds is up.


5) Single Arm Clean & Press - Left Arm  & Right Arm Alternate - using the Pink Sandbag

Place the Sandbag in front of you. In between your legs. With a straight back.Core tight. Squat down & prepare to lift the bag.

Clean the SandBag to the shoulder, ensuring that its not to heavy to compensate your form. Knees stay soft and core is tight to protect your back.

Lift the bag above your head. Pulling your core in, straight body line, bottom under and knees & elbow slightly bent.

Control the bag back down to the Starting position. Ensuring you don't just drop the bag to the floor. Control the movement.

*Repeat the Single Arm Clean & Press alternating between Left & Right arm for the 50 seconds period.


4) Side Jump, Centre Push Up, Side Jump- Using the BodyRock Equalizer

Get into the Plank Position. Ensuring your Core is tight. Elbows slightly bent.

Jump the knees out towards the elbow to one side of the equalizer. Feet Together. Core Tight.

Jump (Or Step) Back to the starting Plank position.

Lowering the Chest to the floor, Ensuring your Core is tight. Perform one Push-Up.

Return to the Plank starting position to prepare to jump to the opposite side of your equalizer.

Repeat Left & Right Sides with the Push Up in the middle for the 50 second Period. (Modification - Jump over a mat. Modify the Push-Up onto your Knees. Step the legs back into the Push Up/Plank Position don’t jump back)


6) Knee Lift -  Using the BodyRock Equalizeror Dip Station

Slight Bend in the Elbows. Hold your Core Tight. Straight Body Line

Lift the Knees to the Chest. Control the Movement up and down. (Modification – Let the feet touch the floor on the down. Extend the legs to advance the move)


Ab Bonus:


1) Left Leg Bridge

2) Right Leg Bridge

Lift the Pelvis and pull the abs in to stop your back from arching. Place your arms either side of the body with the weight into your shoulders for support.

Extend the leg and with a Straight body line and the abs tight to support your back.

Lift the leg as hight as is comfortable

Return to the starting position.

#Repeat for 50 seconds on each leg. (Modification - Don't lift the pelvis. Perform the exercise on the floor & just lift your legs while engaging the core)


3) Over Head Abs - using the Pink Sandbag

In a straight body line. Place the bag above your head.

Control the bag above the head. Making sure the abs are in and the back is straight at the top of the movement. (Modification -Start with just having the weight at the chest and coming up in to the seated position)



Workout Breakdown: . Set your BodyRocker  interval timerto 50/10 and complete the following 6 exercises Twice through - Three times if you want to push yourself extra hard today !!. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results. , 1) 1 x Push-Up + Clean & Press & Squat & Press - using the Pink Sandbag 2) Lunge & Press - Left Leg - using the Pink Sandbag 3) Lunge & Press - Right Leg - using the Pink Sandbag 4) Side Jump, Centre Push Up, Side Jump - Using the BodyRock Equalizer 5) Single Arm Clean & Press - Left Arm  & Right Arm Alternate - using the Pink Sandbag 6) Knee Lift -  Using the BodyRock Equalizer or Dip Station   . Ab Bonus: Set your interval timerto 50/10 and complete the following 3 exercises - completing as many reps as you can using the correct form through each one. 1) Left Leg Bridge 2) Right Leg Bridge 3) Over Head Abs - using the Pink Sandbag   ..

Screen Shot 2013-09-22 at 9.55.55 PM Screen-Shot-2013-09-15-at-11-1.46.33-AM

The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!

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Let’s Start Together …. TODAY !

 Lisa-Marie x



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