Hi Bodyrockers,

The Power Word today is Feel It.

Today we power through the last week of the 30 Day Challenge. I am sure you will agree, there have been ups & downs along the way, everyday you have had new challenges to face, inner demons to overcome but even if you have fallen, the testament to your strength & determination comes from the fact that you just got straight back up, and headed back out into the game hitting it stronger and harder than ever! Of course, being a true bodyrocker that you are, you showed team spirit and supported the other BodyRockers along the way to help them make it to the finish line too :). That’s what being a BodyRocker is about – strength, determination, community & compassion.

That’s the part I would like you to focus on today. ”The journey” Take a moment to see how far you have come, how strong you have been and how many positive steps and changes you have made and seen in such a small amount of time. You have achieved challenges & smashed your personal best’s day in day out and continue inspire and strive everyday.

This is the last week of the 30 Day Challenge.. Stay Strong & Focused.

”When all the world is telling you ‘no’, tell yourself ‘yes’ ten times louder !!”

Let’s do this … Let’s Bodyrock

Lisa-Marie xx

Ps, Don’t forget to post your workout song :) Mine is at the bottom of the post :)

Lisa-Marie’s Workout:

Set your interval timer to 12 rounds of 10/50 and complete the following 4 exercises 3 times through. ( 4 times if you feel brave enough ;) )

1 Leg Push-Ups and Jump Over – using the Pink Sandbag

Side Straddle Run’s & Burpee’s using the Yellow Equalizer

Squat and Woodchop – Alternate Sides Using the Yellow Equalizer

Plank Jumps using the pink Ugi ball

Sean’s Workout

Set your interval timer to 12 rounds of 10/50 and complete the following 4 exercises 3 times through.

1. Elevated Push Up’s using the Yellow Equalizer

2. Star or Diamond Push Up using the Yellow Equalizer

3. Explosive Push Ups using the pink Ugi ball

4. Tricep Alternating Lunges using the Pink Sandbag

The Challenge:

*The 30 Day Programme – click here for a down-loadable version of the schedule.

Want to be part of the community ? Here are our pages so you can connect with us personally & share your food, get constant tips and tricks on ways to keep motivated and stay focused :

Lisa-Marie’s page: click here

Sean’s page: click here

Freddy’s page: click here

Make sure and connect with us and leave us your questions, comments and suggestions on our Facebook pages, we reply as soon as we can :).

Enjoy the workouts :)

Freddy, Sean & Lisa-Marie.

Lisa’s Workout Song: