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The Ultimate Bodyweight BodyRock Workout + Bonus Abs, Core & Butt Sculpt Cool Down

March 14, 2012 5 min read

Hi Bodyrockers, If you are going to step up in life and make changes then you can expect not everyone around you will be happy about it. Now that we play out so much of our lives on Facebook I have found that just because people "like" you doesn't mean that they "love" you. Never coming face to face with your "friends" sometimes can mean that they will feel free to express their opinions in ways that are a far cry from friendly. Yesterday I posted some pictures on my Facebook of my birthday weekend that included a picture of Lisa & I. It was our coming out as a couple picture if you like - I felt like it was time to share this part of my life on my personal Facebook. Most of the comments were very positive, loving and supportive. Most. Some people felt the need to vent their anger and frustration. I get that not everyone in life will choose to be supportive. Most of the time this is borne out of their own issues and circumstances that I don't know anything about. Maybe they are just having an off day. Whatever the reason I try not to let it get to me. I think that we have all gone through this on some level or another. We move forward in life - be it in our relationships or our fitness - in career or friendships and the change is applauded and celebrated by some and seems to only enrage others. So be it. Live your life. Be happy in your choices. Strive to be the best person you can in body, mind and spirit. Be happy in love - because ultimately that is why we are here together. We can't make everyone happy, but we can be the best versions of ourselves possible. With all of the confusion, heartache and loss that I felt when I left LA to come home I felt the need to close off for a while. I enjoyed sharing the close relationship I have with my brother Sean - many of you guys have chirped that it's a "bromance" :) but when it came to other areas of my life I needed time to heal.  It's easy to get the wrong impression when you don't have all the information - so let it be known that the end of my marriage was not my choice - it's not what I wanted - and I felt monstrously wounded and betrayed by the events that lead to it's end. I chose to be silent which was difficult because so many people turned to me for answers. It's my challenge now to be forgiving to all of those people who were harsh and lashed out in judgement - I have a lot of people to forgive :) The post that was written last October to explain the changes going on was a sad attempt at white washing what actually happened and how heart broken I was. It's not my intention to get into the details of what happened, but I was unable to tolerate what was going on - and for my own sanity and emotional well being I was forced to leave my life and dreams in LA behind. Leaving with what I could pack into 2 suitcases and Cali was not something I expected or deserved. I have to take a minute to thank Sean and Lisa for their help in keeping BodyRock going. I was a total mess when I came back to my family in Canada. Even tho I suddenly found myself in this alone, the only coherent thought I had at that time was keeping the site going. I put a lot of my creativity, energy and passion into BodyRock and part of my emotional survival was in making sure that such a huge part of who I am continued to flourish when everything else around me seemed to be crumbling. On some days BodyRock was the only thing that kept me going. Taking on this challenge amidst the backlash of introducing the new hosts, and all of the emotional tangle behind the scenes was very difficult, but it gave me something to focus on while the roller coaster whirled around me. Keeping BodyRock growing helped me keep hold of something positive and took some of the sting out of feeling hurt and betrayed. Without Sean stepping up to lead the workouts I'm not sure how I would have kept going. I owe him a huge thank you. He is my brother and best friend, and he helped me stand when I felt lost and broken. Lisa has been an angel. The kindness and energy that radiates off of the screen is even more lovely in person. She has helped to take our community to another level by bringing a genuine loving kindness to every workout. I feel very blessed to have her in my life. I know that this was a long blurb, but I just want you guys to know that I'm back. This will again be a place where we can talk and share the stories of our lives because that's what family and friends do. It's great to be home again. Best, Freddy BodyRock Original Workout: [wobreakdown] Reset yourinterval timeragain for 24 rounds of 30/10 again and complete the following 12 exercises below twice through. Ps, Remember - Please don't substitute your perfect form for average repetitions :) 1st Round: 1) Burpees & Push-Up's 2) Squat & Press – Using the pink Sandbag 3) L Leg Alternative Push Ups 4) Knee Lift - Using the – (Using the BodyRock Equalizeror Dip Station) 2nd Round: 5) Burpees & Push-Up's 6) Squat & Press – Using the pink Sandbag 7) Triangle Push Ups 8) Shoulder to Knee Crossovers - Using the – Using the Ugiball 3rd Round: 9) Burpees & Push-Up's 10) Squat & Press – Using the pink Sandbag 11) Monkey Push-Ups 12) V Touch Abs *repeat again. Bonus – Ab Workout: Set your interval timerfor 3 rounds of 50 seconds work and 10 seconds rest & complete the following three exercises. 1) Superman & Back Extension Hold - Switch Every 5 Seconds 2) V Ab Roll - Left & Right Alternate 3) Superman & Back Extension Hold - Switch Every 5 Seconds Bonus – Butt Sculpt Cool Down: Set your interval timer for a 3 Minute Countdown 1) Low Squat & Side Lunge & Sumo Cross Knee to Elbow Lift – Using the pink Sandbag . 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: Click Hereto download the timetable. . Facebook: 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.Tv on Facebook herefor daily inspiration & motivation :))! For Lisa’s Facebook page click here, Sean’s Facebook page click here, Freddy’s Facebook page: click here

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