Fire It Up Workout & BONUS Abs - BODYROCK.tv | Fitness Advice ...

Hi Bodyrockers,

Welcome to a brand new week of workouts.

We are trying a new format with the videos this week and we would be very grateful if you guys would chime in with your constructive feedback and suggestions. In the past our videos would range from 8 minutes to 18 minutes in length. This week we are going to try for videos that are 2-3 minutes in length so that you get the benefit of watching a full round of the workout ? the form, flow, tips and intensity. The idea is to keep things short and punchy so that you can watch the full video, check in with Lisa & Sean and then get to your BodyRocking much faster. What do you guys think?

In other news please watch the facebook pages very closely starting next week as we are giving one lucky BodyRocker the chance to win a Brand New iPad 3, 16GB worth over $650 !! All for just being part of the Growing BodyRock Movement ? We will be also giving weekly and monthly prizes away including ALL the equipment we use in our videos, iTunes gift cards and iPod Nano?s plus all kinds of BodyRock swag :) and other cool prizes. Make sure you ?like? our Facebook pages here so you don?t miss out on a chance to Win everyday of the week !! We will be rocking these giveaways all summer in celebration of our 4th Anniversary and as a thank you to all of you BodyRockers out there :)

Best,

Freddy

BodyRock Workout:

Time: 12 MinWorkout Type: body weightExercises: 1

Get your gear for this workout here:

• Lisa's Protein OptionGet your supplements here
• BodyRocker Interval TimerGet your equipment here
• Ugi Fitness BallGet your equipment here
• Stability BallGet your equipment here
• Bodyrock EqualizerGet your equipment here
• SandbagGet your equipment here
• Door PullUp BarGet your equipment here
• Abs and Dip StationGet your equipment here
• Power WeightsGet your equipment here

Set your interval timer to 12 rounds of 50 seconds work with a 10 second rest ? & Bust out as many repetitions of the following exercises as you can

1) 10 High Knees & 10 Mountain Climbers

2) Side Low Squat Lunge & Side Kick & Low Lunge & Oblique Knee Twist ?? ?Left Side ? Using the pink?Sandbag

3) 2 x Monkey Push- Ups & 2 x Push Ups & Burpee Tuck Jump

4) Side Low Squat Lunge & Side Kick & Low Lunge & Oblique Knee Twist ?? ?Right Side ? Using the pink?Sandbag

.

Bonus ? Ab & Core Sculpt Cool Down?:

Set your?interval?timer to 3 rounds of 50 seconds work with a 10 second rest

1) Plank ? Reach Hands

2) Plank ? Tap Away Legs

3) Plank ? Opposite Hand Reach & Tap Away Legs

.

March?s Diet Challenge:

Today?s Diet Challenge can be found on Lisa-Marie?s Facebook page click?Here

.

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 here for daily inspiration & motivation :))!

For Lisa?s Facebook page click?here,?Sean?s Facebook page click?here,?Freddy?s Facebook page: click here

Source: http://www.bodyrock.tv/2012/03/19/fire-it-up-workout-bonus-abs-core-workout/

oklahoma fall back when does daylight savings start when does daylight savings start earthquake in texas earthquake in texas official time