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Tighten It Up Workout - Day 3 Week One of The February 30 Day Challenge

February 09, 2012 5 min read

Hi Bodyrockers, It's day three of the New February 30 Day Challenge, how are you guys holding up so far ? It's the first and second week that are always the hardest so stay focused and keep motivated. Make sure you are following the diet challenges and workouts everyday & most importantly, keep helping each other by being kind and offering your advice as working in groups and supporting each other will only increase your chances of reaching your goals. Big News! We have been awake since yesterday morning travelling to our new BodyRock destination but before we crashed we made sure we went straight down to beach and smashed out the next challenge for you guys before the sun went down. We are working our flip flops off to make sure we can all complete our daily Bodyrocking workout together :) All this week we will be bringing you workouts and diet challenges from the beaches in the Turks & Caicos. We are not sure yet about the internet speed over here, but when did that ever stop us? So in true BodyRocking style, for todays workout we have taken pictures of each exercise with the modifications below each one for you to follow. If we can get videos up we will - if not we will keep the workouts flowing in pictures until we return!!! This months program 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.
  • Lisa-Marie’s Facebook page: click here, Sean’s Facebook page: click here, Freddy’s Facebook page: click here
  • To maximize your results PLEASE check out todays simple but effective Diet Challenge Tips that Can Be Found on Lisa’s Facebook page Here Following these clean eating principles will dramatically speed up and increase your overall results, and ensure that you are powering your body with foods that will support your training.
New to the Challenge?  Click Here for the Timetable & Introduction. Make sure you check in for the next Diet Challenge and Sean's Workout tomorrow :) - Day Three Here we come !!

After being up for close to 48 hours we finally land in the Turks and Caicos Islands :)

We raced to the beach to catch the last rays of the setting sun to shoot todays workout!!!

No time to kid around - we filled the sandbag with white sand and hit the workout!


Todays Workout:

1) Sandbag Shoulder Lift & Drop (L & R Shoulder) - using the Pink Sandbag

Place the bag between you legs ...

Core tight, Squat down, Holding the sandbag bag on either sides

Lift to the Left Shoulder & drive up into a strong standing position .. Drop the bag back down between your legs

Repeat with the Right Shoulder & continue to alternate left & Right Shoulders with a centre drop for the 50 seconds - (One shoulder = One Repetition)


2) 1 Leg Push-up's & jump over the Sandbag bag (Leg closest to the bag is lifted) - using the Pink Sandbag

Get into the Press up Position. Core Tight, Lift the leg closest to the bag

(Modification - Don't lift the leg, just Perform a push-up to your level. Click Hereto watch the Fit Test Video foralternatives push-up modifications& Technique)

Lower your body to the floor, keeping your body strong and your core tight

Return to the starting Position

Jump or Walk the Legs in

Jump or Step over the bag

Repeat exercise on this side - lifting the leg closest to the bag to perform the Push-up


3) 10 High Knees & 10 Mountain Climbers - using the Pink Sandbag

Hold the sandbag in the above position - (Sandbag/Weight Optional for Modification)

Core tight. Perform 10 High knees (Modification - Loose the jump and just lift the knees as high as is comfortable - Weight Optional)

Drop the Bag

Using the bag as an extra stability core challenge - Perform 10 Mountain Climbers (Modification - Loose the jump between each climb and just lift the knees as high to the chest as is comfortable)

10 High Knees + 10 Mountain Climbers = 1 Rep


4) Tuck Knees & Explosive Star Jump

Start in a standing position

Hug Your Knees (making sure your knees don't go over your toes and you sit back into the squat - Hips First)

Explode into a Star Jump. Jumping as high as you can. (Modification - Squats. Weight Optional. Click Hereto watch the Fit Test Video for squat advice & technique)


Ab Bonus!

1) Star Abs - Alternate L & R arms & legs

Lie in the star position, engage your core

While maintaining the star position - Lift your shoulders and feet off the floor  - Touch the opposite hand to the opposite foot. (Modification - Straight abs.Click Hereto watch the Fit Test Video for Ab advice & technique)


2) Left Oblique Plank & Side Drop

Get into a strong side plank position. Straight body line, core tight. (Modification -  Come down onto your elbow and use the raised arm for support on the ground.)

Lower the hips to the floor (Modification - Hold the side plank for as long as possible and relax down when required)

Most importantly - Enjoy Your Workout :) We will see you guys tomorrow with the next workout in our 30 day challenge :)

See you on the beach with us!

Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you're scores and push as hard and you can to maximize your overall results. 1) Sandbag Shoulder Lift & Drop (L & R Shoulder) - using the Pink Sandbag 2) 1 Leg Push-up's & jump over the Sandbag bag (Leg closest to the bag is lifted) using the Pink Sandbag 3) 10 High Knees & 10 Mountain Climbers - using the Pink Sandbag 4) Tuck Knees & Explosive Star Jump Ab Bonus:   Set your interval timer to 50/10 and complete the following 3 exercises - completing as many reps as you can using the correct form through each one. 1) Star Abs - Alternate L & R arms & legs. 2) Left Oblique Plank & Side Drop 3) Right Oblique Plank & side Drop Make sure that you record your time and post it in the comments below or on our Facebook page here. We want you guys to think of as not just fellow BodyRockers, but also as friends. If you have any questions or need some help or even just a word of encouragement you can reach us on our facebook pages. Please don’t hesitate for 1 second to reach out to us – the reward for us is connecting with our fellow BodyRockers and helping out :) Have you guessed where we are yet ? See You Tomorrow BodyRockers ... Time for bed for us :) Freddy, Sean & Lisa-Marie

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