Week 3 Day 1 - How Fit Are you ? - BodyRock Burn & Flow Test

Hi Bodyrockers, Firstly - The BodyRock App is Live !!! - Have you downloaded it yet ?? - Never miss a workout again :)) So it's time to see how far you have come ? It's time to smash out the Burn & Flow Test and see how far you have progressed in just two weeks. If you are just starting with us - Scroll down and watch the first video. It's quick and in it Lisa explains about how all of this works - basically you simply choose the Fit Test Video below that is right for you based on your current level of fitness. We also have separate Fit Test Videos for those of you that don't have equipment :) You will complete 4 exercises for 50 seconds on with a 10 second rest in between each exercise, completing them three times through. Make sure you write down your scores in your journals/diet books and post them on the site to share & see how much you have improved in only two weeks. Then once the 30 day trial is complete – you will complete this test once more and be able to look back and be proud of how far you have come in such a short time with a noticeable difference in your strength & fitness. We will be posting pictures of some of our meals on our Facebook pages to give you guys a running idea about what we are eating along with other tips and little pep talks & also competitions to win all of the BodyRock Equipment we use in our videos. To make sure you don't miss a workout please "Like" BodyRock.Tv on Facebook here to keep up with the 30 day challenge! Win Win Win !! - Lisa is giving you the chance to win A Tub of Vita Whey Protein Here! One Day Only so get involved & take part today !! :)) Don;t forget to post your new (& old) scores below :) Freddy .

Due to the BodyRock Team & Headquarters expanding & moving, Please find below the revised timetable for this next two weeks :))

Download your copy to print off - here

Watch the video below with Lisa to get started :)

    [wobreakdown] . BodyRock Burn: Beginner Level Fit Test & Tutorial Video:

Set your interval timer to 50/10 and complete as many as the following exercises in the time. Complete the Following Circuit 3 time through. 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) Squats 2) Push-Ups 3) Tricep Dips 4) Abs Intermediate Level Bodyweight Only Fit Test Video: Set your interval timer to 10 Seconds rest & 50 Seconds work. Complete the Following Circuit 3 time through. 1) Squat Jump & 1/2 Burpee 2) Superman Push Ups 3) Elevated Tricep Dips 4) Elevated Knee Abs Intermediate Level with Equipment Fit Test Video: Set your interval timer to 10 Seconds rest & 50 Seconds work. Complete the Following Circuit 3 time through. 1) Squat & Press – Using the Pink Sandbag ( with 15 pound Water Bag Insert ) 2) Push-Up & Clean & Press – Using the Pink Sandbag 3) Triceps – Using The BodyRock Equalizer 4) Abs – Using the BodyRock Equalizer or Dip Station Advanced Level Bodyweight Only Fit Test Video: Set your interval timer to 10 Seconds rest & 50 Seconds work. Complete the Following Circuit 3 time through. 1) Push-Up, Burpee & Tuck Jump 2) Push-Up With Jump Out Legs 3) Elevated Tricep Dips 4) Bike Abs L & R, Reverse Crunch, Split & Touch Through Advanced Level with Equipment Fit Test Video: Set your interval timer to 10 Seconds rest & 50 Seconds work. Complete the Following Circuit 3 time through. 1) Shoulder Squat & Drop, Push Up & Tuck Jump – Using the Pink Sandbag 2) Push Up & Plyo Jump 3) Tricep Dips - Using the BodyRock Equalizer or Dip Station 4) Circle Abs - Using the BodyRock Equalizer & Dip Station

 BodyRock Flow:

BodyRock Flow Workout Video:

Pose 1: Downward Dog: - Straighten your elbows - Lift your sitting bones - Align you upper arms with your ears - Keep spine long - Reach through your heals * If your hamstrings are "tight," and your low back rounds, bend your knees a little. And, don't worry about your heals touching the floor...they can hover:) Just think of reaching...it will happen:) * For this "fit test" or "flex test," notice if you feel tightness in your shoulders  / hamstrings, or, if perhaps your collapsing into your lower back or shoulders Pose 2: Pigeon: - If you need to, support your front hip with a blanket or small pillow (so that you can relax / be comfortable). In other words, prop the pose so that there is no space between your hip and the floor. - Try to keep your hips square, with your extended leg thigh resting on the floor. - Fold forward, can you bring your forehead to rest on the floor? * For this "fit test" or "flex test," take note of whether or not your front hip touches the floor. Did you need to use a prop? (it can often be different from side to side too, so note this:) * Also notice if you are able to keep your hips square, or if for example, your extended leg hip is drawing back. Notice how far forward you can fold over your front thigh / leg, if you are far from the floor, you could put another pillow / blanket across your lap. Remember, the idea is to relax into these postures, to connect with the breath, and essentially... to take your breath to the places you want to release. Don't push, instead, allow the tension to melt into your mat. * Knee injury? Careful. Make sure the knees don't complain! Pose 3: Dangling: - This is an intense stretch for the back of the legs and a gentle release for the lower spine - If you have a "bad back" (first of all it's not "bad", but you know what I mean), anyway, just bend your knees:) * For this fit test, notice how much you have to bend your knees in the pose, a lot or just slightly? As you increase your flexibility, straighten your legs more. * Notice too how far you are "dangling" from the floor, are your hands dangling above your knees, at your knees, at your ankles? * Breathe normally, try for 2 minutes at a time. * High blood pressure? Avoid. Low blood pressure? Come out of the pose very slowly. Pose 4: Standing Back Bend: - Bring your arms up over your head, interlace your fingers, release your index fingers, cross your thumbs. - Squeeze your inner thighs (firm your legs). Squeeze / contract your glutes ( this offers support for your lower back). - Relax your head back, take a deep Inhale, and then stretch up out of your waist / low spine. Breathing normally (in and out through the nose), start to reach back (draw your arms back with your ears as much as you can). * Notice, for this test, how far back down your wall you can see. Are you comfortable dropping your head back? Are you breathing normally? If not, you are going back too far.  Are you able to keep your legs strong? If not, your going back to far:) Don't worry about depth, breathe, and keep lifting out of your low spine while pulling your arms back (this way you will be backward-bending with your whole spine, not just using the most flexible part / collapsing). Today’s Diet Challenge: Today’s Diet Challenge’s can be found on Lisa-Marie’s Facebook page click Here This months program incorporates: - Intense Total Body 'BodyRock Burn' Workouts – 12 Minute Workouts specifically designed to maximize fat loss. - Specific Isolated Weighted 'BodyRock Sculpt' Program to run alongside the Burn & Flow Components - To Dramatically Improve Overall Toning & Strength - 'BodyRock Flow' - Improve strength, flexibilty and help create long lean & limber muscles to support the 'Burn & Sculpt' Workouts. - 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 Friend Your Trainers on Facebook: Lisa-Marie Facebook click Here Sean’s Facebook page click here, Freddy’s Facebook page: click here