Becoming Bodyrock January 30 day challenge: FIT TEST

Happy New Year BodyRockers!
Well this is it… The Bodyrock 30 day fat loss challenge has arrived!! If you haven’t made any new years resolutions yet, this should be it.
This exercise program is guaranteed to take your regular workout routine to the next level !
The first step you need to take is to perform the Fit Test and see where your fitness level is at from day one.
You will complete 7 exercises for 50 seconds on with a 10 second rest in between each exercise. Make sure you write down your scores in your journals/diet books and post them on the site to share. Then once the 30 day trial is complete – you will 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 are going to push hard with intense total body workouts that will leave you feeling muscles you never knew you even had! In 30 days you will feel leaner stronger, fit healthy, and completely energised & ready to take on the world. Start today and be challenged, get fit & reach your true potential-without expensive gym membership, this 30 day program is guaranteed to take your regular workout routine to the next level !
Watch the video below to get started 🙂

WORKOUT BREAKDOWN

Time: 7 MinutesWorkout Type: Fitness TestExercises: 1
Fit Test:
Set your interval timer to 50/10 and complete as many as the following exercises in the time as you can. 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.
Squat Jump
Push Ups
Burpees
High Knees
Switch Lunges
Tuck Jumps
Straight Abs
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 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 to keep up with the diet portion of the 30 day challenge!
Enjoy your workout!!!
Freddy

 

FIT TEST WORKOUT
19/02/2011 First Round 19/02/2011  Second Round
SQUAT JUMPS 23 30
PUSH UPS 18 18
BURPEES 13 10
SWITCH LUNGES 110 120
TUCK JUMPS 20 26
STRAIGHT ABS 16 20
TOTAL 200 224
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February – 30 Day Challenge

February – 30 Day Challenge – Introduction & Timetable

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Hi Bodyrockers,

Wouldn’t it be great to have a routine that includes diet, fitness & a weighted programme that you can fit into your daily routine in just minutes & most importantly one that works ?!

Well this is it !!

Today we start the Next 30 Day Challenge  – Are You Ready ?

You don’t need an expensive Gym Membership – This is a FREE programme designed to suit all fitness levels and as you will see from the 100′s of posts from last 30 Day Challenge – people are BodyRocking their way to amazing changes & phenomenal results everyday.

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

Where to Start:

Just Log on to the Website or Facebook Page everyday and follow the programme – It’s that Simple 🙂

You will find the 30 Challenge Timetable on the Website & Facebook Pages (below)  – This will allow you to cross off the days as we work through the challenge together and more importantly  keep a track of your training day to day.

Download on Facebook Here (Click the Download button below the Picture to enlarge)

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So Are you Ready for change ? …. If it’s a YES then you are in the right place.

Welcome to the worlds biggest Free workout class.

Let’s Do This !!

Check back later today for the Fit Test Video!!!!

Best,

Freddy, Sean & Lisa-Marie

Day 1 Week One of The February 30 Day Challenge – Fit Test Start Here

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Hi BodyRockers,

This is where we start our 30 Day Journey Together – Are You Ready to Push Yourself & Take on the Challenge ?! Gather up your courage, find your inner strength and we will guide you to places in the next 30 days that you never dreamed were possible. We are here for you and the time to finally break free of your fears and doubts about exercise and healthy and delicious eating. To all of you experienced BodyRockers out there – welcome back. Let’s make the new members of our family who are just joining us here feel welcome and supported.

We will all be following the Following Programme – 30 Day TimeTable – post this to your fridges, desks etc… as this is your Free Personal Training programme for the next 30 Days.

The First Step you need to take is to watch the video below & then Perform today is the Fit Test below and see where your fitness level is at from day one.

You will complete 8 exercises for 50 seconds on with a 10 second rest in between each exercise.

Make sure you write down your scores in your journals/diet books and post them on the site to share.

Then once the 30 day trial is complete – you will 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 are going to push hard with intense total body workouts that will leave you feeling muscles you never knew you even had! In 30 days you will feel leaner stronger, fit healthy, and completely energised & ready to take on the world. Start today and be challenged, get fit & reach your true potential-without expensive gym membership, this 30 day program is guaranteed to take your regular workout routine to the next level !

All you need to do is do as many of the following exercises below at your own pace and your own level in the 50 seconds.

Note: Remember to write down what level you performed each exercise at i.e on your toes, or knees etc – this way, you can also keep track of your progress over the 30 Days. Remember tho, this may effect your time as well but overall will show a huge progression in strength, and the speed will come as your strength improves :).

The Fit Test:

Set your interval timer to 50/10 and complete as many as the following exercises in the time as you can. 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. Squat Jumps

2. Push Ups

3. Burpees

4. High Knees

5. Switch Lunges

6. Tuck Jumps

7. Tricep Dips

8. Straight Abs

Your next workout will be posted on the site everyday to follow along with a NEW Diet Challenge & also supplement information to support your fitness & training programme. If you still need convincing, Just read this from last months 30 Day Challenge – Click Here

We will be checking in everyday on Facebook, giving tips and little pep talks so please “like” BodyRock.Tv on Facebook here to receive these updates.

No Excuses …. Let’s make this summer one to remember !!

Let’s Do This !!!

Freddy, Sean & Lisa-Marie

300 Rep Fat Slaughter Workout – Day 2 Week One of The February 30 Day Challenge

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Hi BodyRockers!

This is a resistance time challenge so hit start on your interval timer! This is the first weighted rep challenge for our New February 30 Day Challenge.  Resistance training in combination with the HIIT principle will help you get lean and achieve amazing results. Resistance training has many benefit’s and will help you get stronger, fitter, faster and more agile. This type of training is also a turbo boost for reducing body fat and toning and sculpting your whole body.  It’s our secret BodyRock weapon for blasting fat.

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.

Workout Video & Beginner Modifications Tutorial:

Workout Breakdown

Time: Time ChallengeWorkout Type: 300 rep Time ChallengeExercises: 1

Get your gear for this workout here:

If you are new to BodyRocking you may need to get over the fear that resistance training will somehow make you look like a female BodyBuilder. The type of training that we do with our Pink Sandbags is for fat loss, toning, and creating long lean muscles. It will not bulk you out – it is specifically designed to boost your metabolism and keep it running on a much higher gear for hours after you finish BodyRocking.

Set your BodyRocker Interval Timer as a stop watch. This workout is done in a Pyramid style for a total of 300 Reps!!  Your first time through the workout you do each exercise for 10 reps. The next round you do each exercise for 9 reps each and so on until you work it down to 1 rep for the final round.

These are the exercises:

1) Alternating hand sand bag swing using the Pink Sandbag

2) Shovel left using the Pink Sandbag

3) Shovel right using the Pink Sandbag

4) Clean and Press Left using the Pink Sandbag

5) Clean and Press Right using the Pink Sandbag

Ab Routine using your interval timer to 10/50 and use your BodyRock Equalizer.

1) Reptile PushUp using the BodyRock Equalizer

2) Mountain Climbers using the BodyRock Equalizer

3) Star Push Ups using the BodyRock Equalizer

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 🙂

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

New to the Challenge? : Click Here for the Timetable & Introduction.

So Are you Ready for change ? …. If it’s a YES then you are in the right place.

Welcome to the worlds biggest Free workout class.

Meet us in the living room 😉

Freddy, Sean & Lisa-Marie.

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

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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!

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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)

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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 Here to watch the Fit Test Video for alternatives 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

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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

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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 Here to watch the Fit Test Video for squat advice & technique)

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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)

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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

Workout Breakdown

Time:Workout Type: Pyramid Rep ChallengeExercises: 1

Get your gear for this workout here:

Hard & Tight Rep Challenge Workout – Day 4 Week One of The February 30 Day Challenge

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Hi Bodyrockers,

Our February 30 Day Challenge continues from the Turks and Caicos. The Island we are staying on is beautiful in every way that you can imagine the Caribbean to be, but unfortunately the Wi-Fi here at the hotel is too slow for us to upload videos for you guys. We are powering through the next few days with photo breakdowns of the workouts and then we will be posting our workout videos once we get back home.

We are in a great position to be in the best shape of our lives for the summer. If you are feeling uncomfortable in your own skin and have spent summer after summer sitting on the sidelines and not enjoying everything that the warm weather has to offer then get on board with our 30 day challenge and give it a go. There is nothing worse than that feeling of selling yourself short and telling yourself that maybe next year will be different. Life is best lived in the present moment – not sometime next year when you get around to it. Why don’t you join in? We are here right now to help you in anyway that we can – everything about the BodyRock movement is free and open to everyone, and the global community of BodyRockers  support and encourage each other in every way 🙂

Here are some pictures of what it looks like here and of today’s workout:

 

Our rooms overlook the main pool area. Each area in the Beaches resort has it’s own theme. We are staying in the “Italian Village”. Do you remember the where’s Waldo books? Can you spot Lisa-Marie BodyRocking somewhere in this picture? (Hint: she is doing an abs exercise).

 

This was our first full day here, and after sleeping off our travel until mid-morning we got up and headed down to the pool area.

 

 

There are plenty of clean eating options here at the resort for BodyRockers and it’s all inclusive so we have been nibbling at everything 🙂 If you guys want to see the best possible results then make sure that you are following along with our Diet Challenge that Lisa has been posting on her facebook page here. If you BodyRock and follow our simple clean eating approach to food you will see amazing results much faster.

 

Lisa Rocking her BodyRock tank top and taking some vacation pictures on the beach. The sand is so fine that it feels like Talcum powder on your feet 🙂

Here is today’s workout: This is a pyramid workout for a total of 275 Reps

You will perform 10 Reps Per Exercise.  When 10 reps per exercise is complete you will do 9 then 8,7,6,5 etc down to the final round of 1 rep per exercise.

Tuck Jump Reverse Lunge.

 

Start in a sitting position with your legs underneath you and your hands at your sides or out in front of you.

 

 

 

Jump up onto your feet keeping your knees bent and core tight.

 

 

 

Perform a Jump Tuck by jumping up and touching your hands to your knees. Jump up as high as you can for your agility level.

 

Land softly on the balls of your feet and bend your knees slightly to absorb the shock. Pick up your Pink Sandbag.

 

Raise your Pink Sandbag overhead and do a press.

 

Next step into a backward lunge. If you don’t have a Pink Sandbag you can do the tuck jump with a backward lunge using your bodyweight. If you can’t do a tuck jump you can get up by placing one foot at a time underneath you jump as high as you can touching your hands to your knees. Please note that you will do the Jump Tucks and right leg backwards lunge for 10 reps then follow with Jump Tucks and left leg backwards lunges for 10 reps. Don’t alternate legs!

Tricep Push Up

 

 

 

 

 

 

Hands should be shoulder width apart. This is primarily a tricep exercise. Lower yourself to the top of the BodyRock Equalizer …

 

and press yourself back up.

Modification Tricep Press for Beginners:

 

Starting on your knees, place your hands shoulder width apart. Slowly bend your elbows and lower yourself towards the BodyRock Equalizer. You can do this exercise standing off of a wall or kneeling in front of your sofa or coffee table. Just make sure that you use a stable platform.

 

Push off the BodyRock Equalizer engaging your core and triceps and push yourself back up into the starting position.

 

Exploding Upright Row

 

 

Get into the pushup position with your hands on the Pink Sandbag

 

Perform a half burpee bringing your legs up towards the bag.

 

 

Grabbing the Pink Sandbag in the middle strap row the sandbag up to shoulder height level. If you don’t have a sandbag then you can use some kind of alternate weight (get creative) or you can either do it with bodyweight only or swap out this exercise for Burpees.

 

Reverse Pull Up

 

 

 

Get yourself into the starting position. Make sure that your back is straight and you are not dropping your butt down. The further you extend your legs the harder this exercise becomes. I am in the beginner posture above with my feet planted under me knees and the weight of my legs in my heels.

 

 

 

Hold your core tight and pull yourself up. Control the movement on the way down – don’t just drop back into the starting position. If you need to take a break then do so – but don’t compromise form for speed. This is a tough exercise, but it is great for the back and core.

 

 

Workout Breakdown

Time:Workout Type: Pyramid Rep ChallengeExercises: 1

Get your gear for this workout here:

Show It Off Workout – Day 5 Week One of The February 30 Day Challenge + Strength Warm up & Cool Down

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Hi Bodyrockers,

It’s never too late. Ever. It doesn’t matter how old you are, or how many times you may have tried before and fallen. Each of us has within ourselves the power to be the best versions of ourselves possible – the kindest, the truest, the most compassionate, the strongest. This is not about achieving the perfect body – the ideal dress size or looking like anyone else. This is about being you – the best version of you possible. BodyRocking is about training for a life well lived. We are here to support each other and encourage those who are struggling to find their motivation. All of this comes from that positive place within each of us and each of us owns it – it’s as open and free as a smile from a friend and as easy to share.

Todays workout is split into 3 parts, for those who have asked for it, I have added a NEW bonus Strength Warm-up & Cool Down within this workout, weights are optional & I have given modifications below each picture for all fitness levels. The photos and explanations are below:

Everything around us is lush green – and the colours set off against the blue of the sky and the turquoise waters. I love watching the gentle warm tropic breeze play through the palms. The natural rustle of the foliage is as relaxing as the breaking of the waves on the white sand shores.

Following our BodyRock clean eating approach is a delicious and healthy way to support your training. There is so much food you can enjoy – today we had this lean pork cutlet and sweet potato for lunch. If you have never tried adding just a little bit of a coconut topping to your sweet potatoes give it a try – it’s absolutely delicious. To get the fastest BodyRocking results possible check in with Lisa and her Diet Challenge on her Facebook page here – it’s super simple and easy to follow.

The Pink Sandbag is the ultimate portable workout kit. Bring it empty, fill it on the beach with sand and bring it back full of dirty laundry and hotel soaps from your room 😉

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Todays Workout:

Strength Warm Up:

1) Sandbag Squat – using the Pink Sandbag

 

Legs hip distance apart. Core Tight. (Modification – Bodyweight Squats. Weight Optional. Click Here to watch the Fit Test Video for Squat Advice & Technique)

Don’t let the knees come over your toes. Sit back. Hip’s First.

 

2) Plank Knee Tucks (Alternating Left & right Knee – 30 in Total) – Using the BodyRock Equalizer or Dip Station

Get into the Plank Position. Straight Body Line. Elevating the Body will make the exercise more advanced. (Modification – Don’t Elevate the Plank. Go on to your elbows for the Plank. Modify the Push-Up onto your Knees – Click Here to watch the Fit Test Video for Advice & Technique)

Bring the Right Knee in towards the Chest. Maintaining a Strong Core and Straight Body Line.

Return to the Plank Position

Now, Bring the Left Knee towards the chest.

Repeat Left & Right for 30 Reps

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3) Shoulder Press – using the Pink Sandbag

Start with the Pink Sandbag at your shoulders. Legs hip distance apart. Slight bend in the knees. Core Tight. Hips under.

Raise the Pink Sandbag above your head and return back to the starting position @ the Shoulders.

(Modification – Use a lower weight. Perform the exercise seated)

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3) Bentover Row – using the Pink Sandbag

Start in the Bent over position. Flat Back. Core Tight.

Draw the Pink Sandbag up towards the body. Making sure you keep your elbows tight to the body when you draw them back

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Cardio Component:

High Knees Skipping – 8 Rounds of 50/10

Lift the Knees as high as possible. Keeping your Knees Soft on landing.

(Modification: for the High knees Skipping are High Knees, Prisoner Squat Jumps, Jog/Run On Spot, Box Step Ups, Switch Lunges, Burpees, Squat Jumps)

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Strength Cool Down:

1) Sandbag Squat – using the Pink Sandbag

Legs hip distance apart. Core Tight. (Modification – Bodyweight Squats. Weight Optional. Click Here to watch the Fit Test Video for Squat Advice & Technique)

Don’t let the knees come over your toes. Sit back. Hip’s First. Sit Back in to the Squat.

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2) Push Ups – Using the BodyRock Equalizer or Dip Station

Get into the Plank Position. Straight Body Line. Elevating the Body using the Equalizer or Dip Station will make the exercise more advanced.(Modification: Don’t Elevate the Push Up. Click Here to watch the Fit Test Video for Push Up Modification, Advice & Technique)

Lower the Chest to the floor, Ensuring your Core is tight & return to the starting position.

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3) Reverse Pull Ups – Using the BodyRock Equalizer or Dip Station

Feet Under Knees. Core Tight. Using the BodyRock Equalizer or Dip Station Lift the body up towards the bar, returning back to the starting position & repeat. (Modification – Advance the exercise by extending the Legs or elevating the feet)

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This flower welcomes us just outside our door – we wanted to share it with you guys. Enjoy your training 🙂

Warm Up Strength Routine:

Complete 4 Sets of the following exercises

1) 15 x Squats – using the Pink Sandbag

2) 15 x Plank Knee Tucks (Alternating Left & right Knee – 30 in Total) Using the BodyRock Equalizer or Dip Station

3) 15 x Shoulder Press – using the Pink Sandbag

4) 15 x Bentover Row – using the Pink Sandbag

Cardio Component:

Set your interval timer to 50/10 and complete 8 rounds of The following exercise:

High Knees using the Skipping Rope

(Modification for the High knees Skipping are High Knees, Prisoner Squat Jumps, Jog/run On Spot, Box Step Ups, Switch Lunges, Burpees, Squat Jumps)

Cool Down Strength Exercises:

Complete 4 Sets of the below

1) 15 x Squats – using the Pink Sandbag

2) 15 x Push Ups – Using the BodyRock Equalizer or Dip Station

3) 15 x Reverse Pull Ups – Using the BodyRock Equalizer or Dip Station

Workout Breakdown:

This months 30 Day Challenge 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. For Lisa-Marie’s Facebook page click here, Sean’s Facebook page click here, Freddy’s Facebook page: click here

Bikini Bunny Workout – Day 1 Week Two of The February 30 Day Challenge

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Hi Bodyrockers,

We are pushing into week 2 from the beaches of the Turks & Caicos and the warm weather and beautiful surroundings are a mid-Febuary reminder of the summer that is approaching. We have enough runway ahead of us before the summer arrives that we can make a massive difference in our fitness, health, agility and appearance before the warm weather arrives. The sooner you start BodyRocking with us the greater the results you can achieve. It’s as easy as just visiting the site and following the workouts each day as they are posted. Starting next week we are going to make it even easier for you guys by introducing 3 levels for each workout – a beginner, intermediate and advanced. Each level will have it’s own video for you to follow with the appropriate variations of each exercise so that no matter where you are in your fitness level you will be able to BodyRock at home with us and get in the best shape of your life. We don’t want to leave a singe BodyRocker behind so if you know of anyone who would benefit from this approach please let them know that they are welcome to our community and as always we will do everything to offer our help and support.

Trying something new – especially workout related – can be intimidating and outright scary. Our beginners program will get people moving after a long break from exercise and introduce them into bodyweight training basics. The intermediate level will largely be what you are used to if you have been with us for a while. The advanced level will push you with the most challenging moves we can come up with 🙂 It’s something for everyone, and it ensures that we are open to everyone and always striving to push beyond our comfort zones and take things to the next level 🙂

PS, Don’t forget we have extra ab and butt bonus workouts Monday. Wednesday & Friday !! – What more could you want from a Fitness Programme ?

New to the Challenge?  Click Here for the Timetable & Introduction.

Remember this is a full programme designed to compliment Lisa-Marie’s Workout & Sean. The combined two workouts bring you five days of workouts with ab and butt bonus workouts which include various all over body moves with modifications on how to switch them up – so make sure you push yourself  everytime.

Today’s Workout:

The Location … Paradise !

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Todays Workout:

1) 2 x Push-up’s + Burpee + Tuck Jump

Get into the Plank Position. Straight Body Line.  (Modification –  Modify the Push-Up onto your Knees. – Click Here to watch the Fit Test Video for Push-Up Advice & Technique)

Lower the Chest to the floor, Ensuring your core is tight & return to the starting position.

Bring the Legs in toward the hands and get ready to Tuck Jump as high as you can. Reeaaddyy, Steady …. Go !! =D

Tuck Jump. Make sure your knees are soft when you land. (Modification – Just do a jump, take out the Tuck)

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2) 10 HIgh Knees + 10 Mountain Climbers

 

Mountain Climbers – Core Tight. Straight Body Line. Bring the knees into the Chest as far as comfortable.

High Knees – Bring the knees as high as possible. (Modification – Slow down the move down)

*Repeat Mountain Climbers and High Knees for the 50 Second Period.

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3) 2 x Push-Ups + Jump Over Bag – using the Pink Sandbag

Get into the Plank Position. Straight Body Line. (Modification – Modify the Push-Up onto your Knees. – Click Here to watch the Fit Test Video for Push-Up Advice & Technique )

 


Lower the Chest to the floor, Ensuring your Core is tight & return to the starting position. Complete 2 x Push Ups.

Jump over the bag. Whhoosshhh … Knees soft on landing. (Modification – Step over the bag)

 

 

*Repeat 2x Push-up’s & Jump over the bag until the 50 seconds is up.

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4) 1 x Frog Jump + One Push-Ups

Core Tight. Sit Back into a Squat. Making sure your knees are behind your toes.

Drive and Leap as far forward as far as possible. Making sure you land with your knees soft.

Drive the legs Back. Get into the Plank Position. Straight Body Line. (Modification – Modify the Push-Up onto your Knees. Step the legs back into the Push Up Position don’t jump back – Click Here to watch the Fit Test Video for Push-Up Advice & Technique ) Complete One Push Up.

Lower the Chest to the floor, Ensuring your Core is tight & return to the starting position.

Complete 1 x Push Up & Jump up into the Squat position ready to Jump again & repeat the Push Up for the 50 seconds time period.

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Ab Bonus!:

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1) Wood chop – Knee to Shoulder (Left Side) –  using the Pink Sandbag


 

 

Stand with your feet shoulder-width apart, toes turned out slightly, and your knees in line with your feet. Your back should be flat and your thighs almost parallel to the floor. Hold the Sandbag in both hands on the outside of your thigh.

Twist your torso to the side. Lift the sandbag and across your body with straight arms. At the same time, stand up and turn your torso. Keep your core muscles engaged at all times, using them to control the movement. Rise up onto your toes as you twist. (Modification – Change the weight or Perform Straight abs – Click Here to watch the Fit Test Video for Straight Ab Advice & Technique)

*Repeat on the opposite side for the 50 second period.

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3) Knee Raises – Using the BodyRock Equalizer or Dip Station

 


 


 

Slight Bend in the Elbows. Hold your Core Tight. Straight Body Line.

Lift the Knees to the Chest. Control the Movement up and down. (Modification – Let the feet touch the floor on the down. Extend the legs to advance the moves)

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Today Workout:

 

Set your interval timer to 50/10 and complete the following 4 exercises twice through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results.

1) 2 x Push-up’s + Burpee + Tuck Jump

2) 10 HIgh Knees + 10 Mountain Climbers

3) 2 x Push-Ups Jump Board (or Jump Over Bag ) – using the Pink Sandbag

4) 1 x Frog Jump + One Push-Ups

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) Wood chop – Knee to Shoulder (Left Side)-  using the Pink Sandbag

2) Wood chop – Knee to Shoulder (Right Side) –  using the Pink Sandbag

3) Knee Raises – Using the BodyRock Equalizer or Dip Station

Following our BodyRock clean eating approach is a delicious and healthy way to support your training. There is so much food you can enjoy – today we had this lean pork cutlet and sweet potato for lunch. If you have never tried adding just a little bit of a coconut topping to your sweet potatoes give it a try – it’s absolutely delicious. To get the fastest BodyRocking results possible check in with Lisa and her Diet Challenge on her Facebook page here – it’s super simple and easy to follow.

Workout Breakdown:

This months 30 Day Challenge 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. For Lisa-Marie’s Facebook page click here,Sean’s Facebook page click here, Freddy’s Facebook page: click here

Commit & Succeed Rep Challenge – Day 2 Week Two of The February 30 Day Challenge

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Hi Bodyrockers,

We hope that you guys are keeping up with week 2 of our 30 day challenge. If you are new to the Challenge then  Click Here for the Timetable & Introduction.

As you guys know, we have been away for the last week escaping the Canadian winter and getting in some R&R in the sun. It’s been great to train outside the living room under the open blue skies and bright warm sun. There are a lot of distractions here – the beach, the pool, the book I’m reading (I’m on Book 3 of A Game Of Thrones – AMAZING) but one thing that we have stuck to is setting a set time for our training. “Soft Time” is different than “Set Time” – soft time is when you know that you should be BodyRocking but your training is not enough of a priority to comment to a firm commitment from you (Today at 4:30pm – BodyRocking – 20 Minutes!!!). Success is achieved through commitment – by setting goals, and then setting the time to make it happen. BodyRocking takes a maximum of 20 minutes per day and those 20 minutes will change your life. Commit and Succeed or Live Soft – it’s your choice.

Freddy

If you want to dramatically boost your results then follow our Diet Challenge on Lisa’s Facebook page here. Supporting your training by eating the right way will make all the difference. The clean eating approach that we follow here on BodyRock.Tv is simple to follow, and it does not revolve around counting calories, complicated points systems or anything other than eating fresh whole foods. We are aiming to provide BodyRockers with the basic knowledge that they need to make the right choices around food. Here is what we had today for lunch – all the info that you need to follow our Diet Challenge is here.

Today’s Workout:

Today’s Workout:

This is a times rep challenge! Set your interval timer 🙂 This is a pyramid workout!  Make sure you don’t stop until you have completed every rep!!  This workout targets the legs and core.  You will perform 10 Reps Per Exercise.  When 10 reps per exercise is complete you will do 9 then 8,7,6,5 etc down to the final round of 1 rep per exercise.

Exercise 1 Keg Squat

Start by having your Pink Sandbag on the ground in between your feet

Squatting down with your weight in your heels, knees not coming past your toes pick up the sand bag and place it on your left shoulder.

With the bag on your left shoulder standing upright.

do a full squat with the bag.

Drop the bag back in between your legs

Bend your knees into a jumping position.

Jump forward about the full length of the sandbag

Land softly on the balls of your feet. Do three squat jumps making sure you are jumping as high as you can but maintaining good form.

Step back into starting position and repeat this on the same shoulder.  Once you have finished your reps on this shoulder repeat and perform the same exercise on the right shoulder.

(Modification– You can also do this exercise if you have a dumb bell the same way as you would with the Pink Sandbag. If you don’t have a sand bag this exercise can be performed with body weight only.  Do 2 body weight squats jump forward and do 3 squat jumps in place and repeat this exercise until you have completed all the reps.)

Exercise 2 Sandbag Hugger

Hug the bag tight and close to your body so the bag is facing a north south position.

Key for this exercise is to keep your core strong and a straight back!  Try and go for speed but do not sacrifice form!  Get yourself in a squatting position.  Weight in the heels, knees not past your toes.  In a squatting position you want to be low like you are sitting in a chair.

 

Like you are doing a jumping jack with your legs spread your legs apart while jumping.  Having the weight in the balls of your feet is best for the low jacks.  If you don’t have a sandbag you can do low jacks with bodyweight only.

Exercise 3 High Knees Mountain Climbers Combo

10 high knees using your Pink Sandbag.  Hold the bag in front of you.  You want to hold the bag so the bag is facing a north south position.  If you do not have a sandbag you can do bodyweight only.

After performing 10 high knees place the bag on the ground and perform 10 mountain climbers.  Keep your back as straight as possible bringing each leg towards the body one at a time.  Remember not to bounce when you are doing this exercise.  Tight core straight back!

Exercise 4 Rotational Abs

Rotational abs exercise using your Pink Sandbag.  Start with your sandbag on the right side and the bag facing a north south position.  You want to be sitting down for this exercise and feet crossed and on the floor.

Press it up in front of you as high as you can lift the bag.  Make sure your head is straight and your bag is not to heavy for you to press away from your body.

Bring the bag to the opposite side. Repeat.

 

 

 

This months 30 Day Challenge 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. For Lisa-Marie’s Facebook page click here,Sean’s Facebook page click here, Freddy’s Facebook page: click here

Enjoy the workout

Freddy, Sean & Lisa-Marie

Do It Like You Workout – Day 3 Week Two of The February 30 Day Challenge

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Hi Bodyrockers,

This is a journey – a way of life, and fitness is not something you suddenly achieve and then it’s over. We are asking you to train to be the best version of you that is possible. We don’t want you to look like anyone else or to aspire to have a photoshopped Models body. We are happy to have you BodyRocking with us – whatever shape or size you are right now. If we each aspire to be the best versions of ourselves possible that brings with it a joy and confidence in who and what we are. Let’s beat our personal bests, stretch beyond what we thought was possible and feel damn good and proud that we are doing it together in the skin that we are in. Take inspiration from images in the media that you feel embolden your drive to train harder. Admire those that have trained hard – but when we imagine our dream bodies lets start by loving what are in this moment. Move forward from a foundation of self-acceptance and you will enjoy this fitness journey and each rep will be an affirmation of self-love. Exercising is moving your body. BodyRocking is loving your Body heart, mind and soul 🙂

This workout is a Total Body workout with a mix of Body-Weight,Weighted and All-Over Body exercises, guaranteed to get your legs, arms and core working & feeling the burn.

PS, Don’t forget we have extra ab and butt bonus workouts Monday. Wednesday & Friday !! – What more could you want from a Fitness Programme ?

New to the Challenge?  Click Here for the Timetable & Introduction.

We have been reminding you every single post about our Diet Challenge and how important it is to support your training with our simple clean eating approach. If you are BodyRocking with us and pushing to your max effort but loading your system up with the kinds of foods above you are simply not going to see the kinds of amazing changes that are possible. Making some basic and simple shifts in how and what you eat will push the transformative powers of BodyRocking into overdrive and you will start to see and feel changes happening so much quicker. Check in with Lisa on Facebook here for our simple to follow Diet Overview here.

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Today’s Workout:

1) 1 x Push-Up + Clean & Press & Squat & Press – using the Pink Sandbag

Start with the Sandbag in front of you.

Squat down using the bag to balance – This will make the exercise more advanced.

With the core tight, Jump (or step) back into the Plank position. Elbows slightly bent.

(Modification – Modify the Push-Up onto your Knees. Step the legs back into the Push Up position don’t jump back – Click Here to watch the Fit Test Video for Push-Up Advice & Technique )

Perform one Push -Up by lowering the chest to the ground. Ensuring you support your back by pulling your abs in tight.

Return to the plank position

Jump (or step) the legs into the bag.

Ensure your back is flat, core tight and your knees down come over your toes.

Clean & Press the Sandbag – Firstly controlling the Sandbag to the shoulders

Then Raising the Sandbag above your head. with your core tight. Knees and elbows slightly bent.

Return the bag to the shoulders

Perform a Squat & Press –  By firstly squatting back. Don’t let the knees come over your toes. Sit back. Hip’s First.

Drive the bag above your head.

*Repeat 1 x Push-Up + Clean & Press & Squat & Press for 50 seconds duration.

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2) Lunge & Press – Left Leg – using the Pink Sandbag

3) Lunge & Press – Right Leg – using the Pink Sandbag

Control the bag above your head.

Lunge one leg back. Making sure the front knee doesn’t come over the toe.  Core Tight. Elbows slightly bent.

Bring the bag down to shoulder level. While maintaining a strong lunge position with a strong body line and core.

Lift the Sandbag back above the head while still in the Lunge position.

Then step back into the starting position to repeat on the opposite leg.

*Continue Left & Right Leg Lunge & Press until the 50seconds is up.

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5) Single Arm Clean & Press – Left Arm  & Right Arm Alternate – using the Pink Sandbag

Place the Sandbag in front of you. In between your legs. With a straight back.Core tight. Squat down & prepare to lift the bag.

Clean the SandBag to the shoulder, ensuring that its not to heavy to compensate your form. Knees stay soft and core is tight to protect your back.

Lift the bag above your head. Pulling your core in, straight body line, bottom under and knees & elbow slightly bent.

Control the bag back down to the Starting position. Ensuring you don’t just drop the bag to the floor. Control the movement.

*Repeat the Single Arm Clean & Press alternating between Left & Right arm for the 50 seconds period.

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4) Side Jump, Centre Push Up, Side Jump – Using the BodyRock Equalizer

Get into the Plank Position. Ensuring your Core is tight. Elbows slightly bent.

Jump the knees out towards the elbow to one side of the equalizer. Feet Together. Core Tight.

Jump (Or Step) Back to the starting Plank position.

Lowering the Chest to the floor, Ensuring your Core is tight. Perform one Push-Up.

Return to the Plank starting position to prepare to jump to the opposite side of your equalizer.

Repeat Left & Right Sides with the Push Up in the middle for the 50 second Period. (Modification – Jump over a mat. Modify the Push-Up onto your Knees. Step the legs back into the Push Up/Plank Position don’t jump back – Click Here to watch the Fit Test Video for Push-Up Advice & Technique )

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6) Knee Lift –  Using the BodyRock Equalizer or Dip Station

Slight Bend in the Elbows. Hold your Core Tight. Straight Body Line

Lift the Knees to the Chest. Control the Movement up and down. (Modification – Let the feet touch the floor on the down. Extend the legs to advance the move)

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Ab Bonus!

1) Left Leg Bridge

2) Right Leg Bridge

Lift the Pelvis and pull the abs in to stop your back from arching. Place your arms either side of the body with the weight into your shoulders for support.

Extend the leg and with a Straight body line and the abs tight to support your back.

Lift the leg as hight as is comfortable

Return to the starting position.

#Repeat for 50 seconds on each leg. (Modification – Don’t lift the pelvis. Perform the exercise on the floor & just lift your legs while engaging the core)

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3) Over Head Abs – using the Pink Sandbag

In a straight body line. Place the bag above your head.

 

Control the bag above the head. Making sure the abs are in and the back is straight at the top of the movement. (Modification – Start with just having the weight at the chest and coming up in to the seated position. Click Here to watch the Fit Test Video for Advice & Technique on other ab Modifications)

 

 

Set your BodyRocker  interval timer to 50/10 and complete the following 6 exercises Twice through – Three times if you want to push yourself extra hard today !!. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results.

1) 1 x Push-Up + Clean & Press & Squat & Press – using the Pink Sandbag

2) Lunge & Press – Left Leg – using the Pink Sandbag

3) Lunge & Press – Right Leg – using the Pink Sandbag

4) Side Jump, Centre Push Up, Side Jump – Using the BodyRock Equalizer

5) Single Arm Clean & Press – Left Arm  & Right Arm Alternate – using the Pink Sandbag

6) Knee Lift –  Using the BodyRock Equalizer or Dip Station

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) Left Leg Bridge

2) Right Leg Bridge

3) Over Head Abs – using the Pink Sandbag

Following our BodyRock clean eating approach is a delicious and healthy way to support your training. There is so much food you can enjoy – today we had this lean pork cutlet and sweet potato for lunch. If you have never tried adding just a little bit of a coconut topping to your sweet potatoes give it a try – it’s absolutely delicious. To get the fastest BodyRocking results possible check in with Lisa and her Diet Challenge on her Facebook page here – it’s super simple and easy to follow.

Workout Breakdown:

This months 30 Day Challenge 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. For Lisa-Marie’s Facebook page click here,Sean’s Facebook page click here, Freddy’s Facebook page: click here

Hard & Tight Rep Challenge – Day 4 Week Two of The 30 Day Challenge

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Hi Bodyrockers,

We are back home and today’s post will be the last one from our trip to the Turks & Caicos in the Caribbean. That means that you can meet us back in the living room tomorrow to close off the week. We enjoyed working out with you guys on the beach and in the sun, but we are also really looking forward to gearing up our training and pushing to the next level with you. Lisa will be bringing you a brand new workout and for the first time we will be breaking down the routine into 3 levels – beginner, intermediate and advanced. Each level will have it’s own video, and the exercises will be tailored to that specific fitness level. We are taking the time to do this so that everyone – from first time beginners who have not exercised in ages, to BodyRockers who have progressed and improved their strength and agility all the way up to the most advanced BodyRockers who are looking for a seriously tough burn – have the best possible workouts specifically for them. It will be easier to follow, and targeted to your needs – just like your training should be 🙂 We will still be following the 30 day schedule that you can find here, we are just tweaking our approach to make sure no BodyRockers are left behind. We all have to start somewhere, and now everyone who wants to be part of our community will have a starting point that is right for them 🙂

If you have any questions or need any help getting started with us Lisa and Sean are happy to help. You can get in touch with them on their Facebook pages here: Lisa’s page, Sean’s page. Both Lisa and Sean love hearing from you guys and the motivation and support is defiantly a two-way street 🙂 Take the time to connect with them – it brings us all closer together.

Today’s Workout:

Here is today’s workout and modifications:

1-Tuck Jump Reverse Lunge – If you don’t have a Pink Sandbag you can do the tuck jump with a backward lunge using your bodyweight. If you can’t do a tuck jump you can get up by placing one foot at a time underneath you. Jump as high as you can touching your hands to your knees.

2-Tricep Push Up –  You can do this exercise standing off of a wall or kneeling in front of your coffee table. Just make sure that you use a stable platform.

3-Reverse Pull Up – If you don’t have an Equalizer you can do a weighted upright row, or pull ups.

4-Exploding Upright Row – If you don’t have a sandbag then you can use some kind of alternate weight (get creative) or you can do it with bodyweight only or swap out this exercise for Burpees.

This is a pyramid workout.  Your first round you will perform 10 Reps Per Exercise.  When 10 reps per exercise is complete you will do 9 then 8,7,6,5 etc down to the final round of 1 rep per exercise.  For this exercise challenge you will need yourSandbagEqualizer and Interval Timer. Your goal is to complete this workout as fast as you can.

This months 30 Day Challenge incorporates:

  • Intense Total Body Workouts – 12 Minute Workouts specifically designed to maximize fat loss.
  • Rep Challenges for Time.
  • 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.


 

 

Workout Breakdown

Time:Workout Type: Pyramid Rep ChallengeExercises: 1

Get your gear for this workout here:

Ass Fire Beginners, Intermediate & Advanced Workout – Day 5 Week Two of The February 30 Day Challenge

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Hi Bodyrockers,

We are very pleased to bring you today’s workout with 3 video options – beginner, intermediate and advanced. Each video is tailored to a specific fitness level – so no matter where you are in your BodyRocking journey we have you covered with a workout that will inspire you. We know how tough it can be to get started so we have created a beginner level that will push you and provide a great workout, but that is doable and realistic for all of you beginners out there. Our Intermediate workout is at the level we have been BodyRocking at all along – it’s a step up and will deliver the burn and challenge that you love. Our advanced workout is a killer and takes the game up a notch or two from what you guys have come to expect. You won’t escape without a sweat and you need to be at an advanced level to make it through alive. These 3 video options are how all of Lisa’s workouts are going to roll from now on. Pick the level that is right for you and get BodyRocking with us!

Please let us know your thoughts – we really do love to hear your constructive feedback. This is your movement and your participation helps us all get better.

Much love,

Freddy.

New to the Challenge? Click Here for the Timetable & Introduction.

Beginners Workout:

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 to post on the website and push as hard and you can to maximize your overall results.

1) Prisoner Squat Jumps

2) Straight Abs – Click Here to watch the Fit Test Video for Abs Advice & Technique

3) Reverse Push Ups – using the Equalizer or Dip Station

4) Step Ups – (Left & Right Leg Alternate)

Beginners 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.

Complete Three Rounds of abs as in the video. To make the exercise more advanced place the hands on the chest or on the head 🙂

Intermediate Workout:


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 to post on the website and push as hard and you can to maximize your overall results.

1) Hug Knee Star Jump, 3 Point Jump & Push-Up

2) Over Chair Elevated Circle Abs – using the Equalizer or Dip Station

3) Reverse Elevated Push Ups – using the Equalizer or Dip Station

4) Step Ups – (Left & Right Leg Alternate) – using the Pink Sandbag

Intermediate 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) Side Plank & Extended Toe Touch – Right Leg & Left Hand Touch

2) Side Plank & Extended Toe Touch – Left Leg & Right Hand Touch

3) Wall Hold & Knee Tuck – (Left & Right Knee Alternate)

Advanced Workout:


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 to post on the website and push as hard and you can to maximize your overall results.

1) Hug Knee Star Jump, 3 Point Jump & Push-Up – Using the Indian Clubs for extra Resistance

2) Hanging Circle Abs – using the Pull Up Bar

3) Pull Up & Knee Lift  -using the Pull Up Bar

4) Step Up & Press – (Left & Right Leg Alternate) – using the Pink Sandbag

Advanced 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) Wall Walk & Push Up

2) Wall Plank Hold & Knee Tuck – (Left & Right Knee Alternate)

3) Wall Walk & Push Up

Following our BodyRock clean eating approach is a delicious and healthy way to support your training. There is so much food you can enjoy – today we had this lean pork cutlet and sweet potato for lunch. If you have never tried adding just a little bit of a coconut topping to your sweet potatoes give it a try – it’s absolutely delicious. To get the fastest BodyRocking results possible check in with Lisa and her Diet Challenge on her Facebook page here – it’s super simple and easy to follow.

Workout Breakdown:

This months 30 Day Challenge 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. For Lisa-Marie’s Facebook page click here,Sean’s Facebook page click here, Freddy’s Facebook page: click here
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January – 30 Day Challenge

Day 1 Week 1 of The 30 Day Challenge: Fit Test ! Workout

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Happy New Year BodyRockers!

Well this is it… The Bodyrock 30 day fat loss challenge has arrived!! If you haven’t made any new years resolutions yet, this should be it.

This exercise program is guaranteed to take your regular workout routine to the next level !

The first step you need to take is to perform the Fit Test and see where your fitness level is at from day one.

You will complete 7 exercises for 50 seconds on with a 10 second rest in between each exercise. Make sure you write down your scores in your journals/diet books and post them on the site to share. Then once the 30 day trial is complete – you will 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 are going to push hard with intense total body workouts that will leave you feeling muscles you never knew you even had! In 30 days you will feel leaner stronger, fit healthy, and completely energised & ready to take on the world. Start today and be challenged, get fit & reach your true potential-without expensive gym membership, this 30 day program is guaranteed to take your regular workout routine to the next level !

Watch the video below to get started :)

Workout Breakdown

Time: 7 MinutesWorkout Type: Fitness TestExercises: 1

Get your gear for this workout here:

Fit Test:

Set your interval timer to 50/10 and complete as many as the following exercises in the time as you can. 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.

Squat Jump

Push Ups

Burpees

High Knees

Switch Lunges

Tuck Jumps

Straight Abs

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 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 to keep up with the diet portion of the 30 day challenge!

Enjoy your workout!!!

Freddy

Day 2 Week 1 of The 30 Day Challenge – Good Feeling Workout

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Hi BodyRockers!

Lisa-Marie with you! Day two is here!  We are going straight in with a tough interval circuit that will leave you sweating and ready to take on the day.  You will need to set your timer to 10/50 for 12 rounds. Push to your maximum and don’t stop until the buzzer goes.

The BodyRocker Power word I chose for today is Inspire:

I found fitness, fitness didn’t find me, I was a skinny tom boy with a hyperactive personality and a concentration span of nil & that all changed when I met the most amazing lady who I adored from the minute I saw her lycra leggings and matching headband ;) , Pam Bryan was my Step Aerobics instructor and she was hardcore!!. I remember walking into her class, feeling so welcome surrounded by lovely people who were all there for the same reason. Working hard but having a real good giggle and supporting each other at the same time. I remember looking at her thinking how strong, confident, beautiful, fit, and just how awesome she was and from that moment on I wanted to be her!! Lycra and all. Fitness, health and wellbeing all come hand in hand and like many of you I lost my mum to Cancer a few years ago, and her strength through that terrible illness only made my passion for eating right and staying fit and looking after myself even stronger.  You only have one heart and one body; look after it as well as you can.

I have been blessed to have so many friends and one in particular is Mr. Steve Powell who from the day I met filled my life with positive energy and taught me to love just being alive every day. He lives for today no matter what life brings, I adore him. Being so far away from home makes me miss my baby sister and my amazing family and friends (they know who they are ;) ) but I hope that if I can just inspire one person the way that so many other people have inspired me and continue to do everyday without even realizing it, then it will all be worth it.

Please Support each other and stay positive and most of all believe in your self. Everyday is a blessing. Make your Power Word Count and work for you… It can be anything at all, as long as when that time comes when you feel like giving up you can draw strength from it and keep going towards your goal!

Stay with me ;)

Enjoy Day Two!

Lisa-Marie

Workout Breakdown

Time: 12 MinutesWorkout Type: 12 Minute CardioExercises: 1

Get your gear for this workout here:

Todays Workout is only 12 Minutes – but it will leave you feeling good and very sweaty :)Set your BodyRocker interval timers for 12 rounds of 50/10 and do the following list of exercises. Be sure and watch today’s video because I go through each exercise and explain easier variations for beginners and also show you guys exactly how this routine comes together. I am also using my PINK sandbag – it’s become a BodyRocker favourite and we will be using it in most of the upcoming workouts. It’s easier to handle than weights and you can load it with the right amount of weight for your fitness level. The sandbag guys have it on sale now for $9 off of the regular price here if you are interested.

10 x High Knees & 10 x Mountain Climbers

2 x Squat Jumps & 2 x Push-ups & 1 x Tuck Jumps

Centre to Elbow Jump (L&R) & 2 x leg jumps

Clean & Press & Squat & Press & Push Up

Tuck Jumps x 5 & ½ Burpee & squat hold x 5

Spider Knee Push up & Straight Leg Push Up (L&R)

Switch Lunge & Press

Side Lunge x 2 & L & R Side Punch  & 2 Tuck Jumps

10 x Squat & 10 x Squat Jumps

Elbow to Knee jumps 10 x each side

Wide leg jumps & Push up

Speed run

Day 3 Week 1 of The 30 Day Challenge – International Love Workout

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Hi Bodyrockers

Its Day three already, So, How are you doing ? Is your Diet & workout on track ?

Today we are bringing you not one but two brand new workouts. Following on fromday two of the 30 Day Program todays workout consists of a 12 minute a super intense Core, Cardio and Resistance session, along with a Weighted time challenge workout from Sean. Both are guaranteed to push you hard, get you sweating off those pounds and keep you on track and motivated through the 30 Day Challenge you are almost a week are towards completing already!

You will need your Interval Timer, Dip Station, Ugi Ball, Sandbag, Swiss Ball and Exercise mat but as always there are no excuses not to take part in these workouts as the modifications are at the end of both video’s show variations on how you can change the workout to suit your needs and your personal fitness level.

Do you remember the day you first came across BodyRock.Tv ? Wondering what it was all about & where to start ? With the community growing bigger than ever the positive contribution you all bring to the site is nothing short of inspiring. By sharing your motivational stories, experiences, recipes, diet plans, exercise tips, and the kind words of support you lend to other BodyRockers who need direction you guys have helped welcome  1000′s of new people from all over the world into our family so on behalf of all of us & everyone you have helped along the way, a huge Thank-You !

You don’t need a personal trainer, you don’t need an expensive gym membership, you don’t even need to have any of the extra equipment we use to intensify the workouts. You just need to decide that – today is the day !! Start bodyrocking with us. Living rooms all over the world have become BodyRocker gyms – you have everything inside you to make your dreams happen and BodyRockers everywhere are here to support you 🙂

Enjoy your workout!!!

Freddy, Sean & Lisa

Sean’s Workout:

Lisa’s Workout:

Lisa’s 12 Minute Cardio, Core & Resistance Workout.

Set your interval timer for 12 Rounds of 50/10. Modify the following exercises as needed for your fitness level as shown by Lisa in the video above. No matter what level you are starting at make sure and give yourself some serious positive love and self-talk for getting up off your arse and transforming your living room from a couch potato lounge to an official BodyRock gym 🙂 We are proud to sweat with you!

Superman Push-ups

Elevated Push-up’s & L&R knee to elbow touch with the Swiss Ball

Squat & Press with the Pink Sandbag

Ugi Clean & Press + Jump Forward + 3 x Squat Jumps

Reverse Pull-Ups on Dip Station

Side Jump Burpee + 2 knee to elbow Oblique Abs + Tuck Jump Centre (Alternate Sides)

Forward Lunge + Side Lunge + Knee Lift. (Alternate Legs) with the Pink Sandbag

Ugi Ball Push-up & Burpee + Sumo L&R Knee Touch.

Tricep Dip + Kickout V Abs with the Dip Station

Overhead Abs with the Pink Sandbag

Sandbag Shoulder Lift + Squat + Switch Shoulder Press with the Pink Sandbag

Speed Run

Seans Shoulder & Legs Time Trial Weighted Workout

Low Jacks Press

Single Arm Lateral Raise/Lunge

Firemans Lift x 30 (15 each side)

Single Arm Press Lunge

In 30 day’s of working out with us, you will be glad you stuck with us and you will be amazed at how much leaner, stronger, and fitter you have become in such a short space of time. Keep using your Power Words everyday & remember to post your scores on the facebook page and in the comments below to keep a track of your progress.

Enjoy Your Workout

See You Tomorrow!

Day 4 Week 1 of The 30 Day Challenge – Wish You Would Workout

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Hi Bodyrockers,

Lisa -Marie here 🙂 Day four is upon us already and we only have one more day to push through to have completed a whole week, but the challenge is still to come. With the weekend comes temptation to snack on naughty foods that we all know do not support our training or compliment the week of effort we have all just put in. So now is the time to start to get your meals prepared for the weekend & most importantly – stick to them, as by monday we will be into week two and really starting to see a difference.

My Power Word today was my mum xx – I am constantly inspired by the posts from bodyrockers who are still following our workouts everyday and pushing their boundaries even when life throws them a curve ball.. No Excuses ! No Complaining ! Just Pure Effort !

‎This particular post from my Facebook page inspired me…

“some encouragement for those who say they are hard. . .I have fibromyalgia, the weakest wrists that keeps getting worse, i have depression like a son of bitch, nothing is going right in my life, lost my mother, decreased hours at work….my body feels like its in a shut down mode, my bones are stiff as hell, my skin hurts to touch, i have insomnia (i am happy to be in bed by 3am). . . . .but when I bodyrock, I feel brand new! renewed, reenergized, refocused. . . .my hands hurt like crap but i modify and modify and modify until i feel a burn. . . i am not trying to give you a sob story because I am all smiles thru the BS I’m js saying, PUSH YOURSELF!! Don’t say it looks hard, don’;t think it’s hard, JUST DO IT!! modify it. . .embrace it. . its 2012 and we are all going to get healthier! I have faith in all of you awesome bodyrockers!!! – Mo Merrell”

We get 100′s of posts like the one above here on BodyRock.Tv and on the facebookpage everyday. I wanted to say a BIG Thank you for taking the time to share your personal stories and posts, it certainly helps keep me motivated and driven, and from the feedback out there, I am not the only person who feels this way.

Today’s ‘Plyo, Cardio and Strength Workout’ that consists of 4 exercises that you will repeat 3 x through. You will need your Dip Station and to set your interval timers to 10/50 for 12 rounds.

Workout Breakdown

Time: 12 MinutesWorkout Type: 12 Minute Interval WorkoutExercises: 1

Get your gear for this workout here:

Workout Breakdown:

Burpees + Push-up

Reverse Pull Ups using the Dip Station

Triple Plank Jumps

High Knees using the Dip Station

The 30 Day Programme can be found below: (click here for a downloadable version)

P.S. Freddy here 🙂 We got a lot of requests for simpler routines to follow so we listened to your feedback and will be creating easier to follow workouts that still deliver heart pounding brutality 🙂 If you are enjoying our workouts please show your support by “liking” this post above right under the main image.

Keep Rocking!

Tomorrow we have a 400 Rep challenge to finish off your week in style & Sean’s Back & Bicep weighted workout will give you an extra burn !

Enjoy your Workout

Day 5 Week 1 of The 30 Day Challenge – I Won’t Give Up 400 Rep Challenge Workout

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Hi BodyRockers,

Freddy here 🙂 We have made it to the end of week one of our 30 Day Challenge. Most people who start to workout as part of a New Years resolution wash out right about now. Think about it – people out there hitting the gyms are dropping like flies. Maybe it’s the commute time, maybe it’s the parking hassle, or it couple be that wondering around all of the nautilus machines is just not inspiring or that that much fun. By the end of the first week of January 80% of people have stumbled and quit or are having secret, passionate affairs with a slice of Pizza. Don’t be most people – be a BodyRocker.

I read an amazing post on Facebook today from a mom:

“There are so many people that don’t believe a shorter workout can be effective. Their loss. While they are hours on the treadmill, I am playing w/my kids!”

We are going to keep bringing you workouts Monday – Friday, we are going to make it our absolute mission to push you guys towards your goals, and the most amazing part of all of this is how positive, loving and supportive all of you BodyRockers are in this amazing community we have got going on here 🙂 Just to let you guys know, we are listening and we love to hear from you. Lisa, Sean and I are online all the time and if you connect with us on Facebook we will answer your questions and help keep you motivated. Here are our pages so you can connect with us personally:

Lisa: http://www.facebook.com/pages/Lisa-Marie-BodyRockTv-Host/192899324133894

Sean: http://www.facebook.com/pages/Sean-Light-BodyRockTv-Host/186139421467434

Freddy: http://www.facebook.com/pages/Freddy-BodyRockTv/191922857558526

Make sure and connect with us and leave us your questions, comments and suggestions. Lisa literally lives with her iPad in her hands and I believe Sean’s iPhone has started to meld to his finger tips so there is a great chance they will get back to you very quickly 🙂

Congrats to everyone who has kept going with us through to day 5, and if you have just found us or are starting again keep Rocking and get started!!!

Best,

Freddy

Lisa’s Workout Video:

Sean’s Muscle Tone Workout:

Lisa’s 400 Rep Workout Instructions:

Let’s finish off the week hard !! – This Workout is a time challenge so you will need to set your interval timers as a Stop Watch and push yourself as hard as you can from the minute you hear that beep sound! Grit your teeth and keep going until every Rep is completed and don’t worry if you have to modify any of the Reps, just keep going and see it through !

The following exercises should be repeated four times through:

75 High Knee Skips

25 Knee Lifts using the Dip Station

Total 400 Reps combined.

Seans Weighted Workout Instructions:

Half Burpee Rows using the Pink Sandbag

Single Leg 1 arm rows (L&R) using the Pink Sandbag

Dip Station Arm Ups

Jack Curls using the Pink Sandbag

Complete each exercises for 15 Reps for a total of three times.

Squat

Day 1 Week 2 of The 30 Day Challenge – Turn Me On Workout

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Hi Bodyrockers,

People say that word of mouth is the most powerful recommendation you can receive. BodyRock.Tv has grown into a worldwide community of BodyRockers by digital word of mouth all over the net. Now something new is happening – something that is far more powerful than word of mouth. We call this new phenomenon word of body. Every time someone notices that a BodyRocker looks leaner, every time someone notices a BodyRocker is fitter, stronger, healthier or looks better in their jeans – this word of body projects itself and people can see irrefutable, living, walking proof that you are a BodyRocker and that you are making changes happen. When this happens you become the point of inspiration – you become the host and ambassador – and you make it possible for others to make the sorts of positive changes they desire in their own lives. It’s all the more powerful because essentially all you need to participate is an internet connection and the willingness to move your body. Forget bi-weekly membership fees, $1 a minute trainers, hour long slogs on the elyptical machines or adding another DVD to the pile in your closet. Meet us in the living room and lets Rock it out!

We are listening and we love to hear from you. Lisa, Sean and I are online all the time and if you connect with us on Facebook we will answer your questions and help keep you motivated. Here are our pages so you can connect with us personally:

Lisa: http://www.facebook.com/pages/Lisa-Marie-BodyRockTv-Host/192899324133894

Sean: http://www.facebook.com/pages/Sean-Light-BodyRockTv-Host/186139421467434

Freddy: http://www.facebook.com/pages/Freddy-BodyRockTv/191922857558526

Make sure and connect with us and leave us your questions, comments and suggestions. Lisa literally lives with her iPad in her hands and I believe Sean’s iPhone has started to meld to his finger tips so there is a great chance they will get back to you very quickly 🙂

Looking forward to kicking it out with you guys on week 2!!! Keep going!!!

Best,

Freddy

Lisa’s Burpee & Boxing Workout:

Set your interval timer for 12 Rounds of 50/10. You will complete the following exercises 3 x through.

Modify the following exercises as needed for your fitness level as shown by Lisa in the video. No matter what level you are starting at remember to work as hard as you can and keep going until you hear the beep !!

Press-up + Burpee + Tuck Jump x2 & 10 x Straight Punches using the Pink Sandbag

Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches using the Pink Sandbag

Press-up + Burpee + Tuck Jump x2 & 2 x Straight Punches + 2 x Hook Punches using the Pink Sandbag

2 x Mid Abs + 2 x Bag Touch Abs using the Pink Sandbag

Seans Weighted Workout:

This is a timed workout! Modify the following exercises as needed for your fitness level as shown by Sean in the video.

50 Skips

15 Pushups off of the Swiss Ball alternating legs

50 Skips

15 Wide Pushups 15 Star Pushups

50 Skips

15 One arm Sandbag Press using the Pink Sandbag off the Swiss Ball (left)

50 Skips

15 One arm Sandbag Press using the Pink Sandbag off the Swiss Ball (right)

50 Skips

15 Dips using the Dip Station

50 Skips

Day 2 of Week 2 of The 30 Day Challenge – Domino Workout

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Hi Bodyrockers,

We are all making it through week 2 together… how many of you are still with us? We have received loads of messages from you guys telling us that your feeling stronger, that your jeans are fitting better and that you are training with us for a life well lived. Don’t get hung up on the scale – take stock instead of how you feel.

We are available to you guys to answer your questions, and Lisa is also posting loads of information about her diet – including food journals – on her Facebook page here: http://www.facebook.com/pages/Lisa-Marie-BodyRockTv-Host/192899324133894 If you have any questions she is happy and try and help so check out her page. Sometimes just touching base quickly can help you maintain your drive and motivation. We are all here for you guys 🙂

Workout Breakdown

Time: 12 MinutesWorkout Type: 12 Minute Interval WorkoutExercises: 1

Get your gear for this workout here:

For the Domino Workout you will need to set your interval timer to 12 rounds or 10/50 and repeat the following 6 exercises twice through.

1. Box Jump + 1/2 Burpee (Alternative sides)

2. Lunge & Swing using the Pink Sandbag

3. 3 point jumps + R & L Knee to Elbow using the Ugi Ball

4.  Side Leap using the Ugi Ball

5. Tricep Dips + Knee Tuck using the Dip Station

6. Walking Pike Push-ups

If you are just joining us on the 30 Day workout, don’t worry. All you need to do is start with the fit test, write down your scores and then join us everyday to make positive steps to change and improve your lifestyle by choosing the right foods that support your training and following the programme that can be found using the link below.

The Fit Test can be found here

The 30 Day Programme – click here for a downloadable version of the schedule.

Enjoy you workouts & remember to Think !

Freddy, Sean & Lisa-Marie

Day 3 Week 2 of The 30 Day Challenge – Wild Ones Workout

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Hi Bodyrocker’s

Change … everyone says that they want to be fitter, stronger, leaner and healthier but how much do you want it?

Do you want it more than you want to sleep? Do you want it more than to watch that re-run on TV? Do you want it more than that Snickers bar? THINK – What is more important? Most change in life comes one small choice at a time. Most people chose the candy bar, the lazy nap, or the TV show that they have seen already. Don’t be most people. Make the little choices that lead to life changing results. Remember that BodyRocking takes just 12 minutes a day – choose us and each other because we are here for you and we know you can do it.

We wanted to share this comment from BodyRocker Rebecca that she posted on Lisa-Marie’s Facebook page. It’s just a sample of many comments reporting positive results from the first week and a half of our challenge:

Lisa! I have lost four pounds and one pant size in just the first full week of the 30 day challenge!! And these results so far are from one who has BEEN working out 5 days a week doing other methods and not seeing results, or rather seeing them extremely slowly. I feel differently in my body too, better. I can tell that I will finally have the strength that I’ve always wanted, needed. I am a mother of three girls, and am 30 pounds overweight…but not for long. 🙂 I really enjoy your personality on screen too. Your humor/lightheartedness and encouragement really go a long way. Thanks! 🙂

Keep Rocking!

Freddy


Workout Breakdown

Time: 12 MinutesWorkout Type: 12 Minute Interval WorkoutExercises: 1

Get your gear for this workout here:

Sean’s Workout:

Sean’s workout is 3 Rounds of  15 Reps Per Exercise.

Sand Bag Swing using the  PINK sandbag

Sand Bag Up Right Row using the PINK sandbag

Sand Bag Squat Jump Press using the PINK sandbag

Sand Bag Lunge Press Side Turn using the PINK sandbag

Lisa-Marie’s Resistance, Cardio & Core Workout:

Set your interval timer to 10/50 for 12 rounds. You need to complete the following 6 exercises twice through.

Clean & Press using the Pink Sandbag

Squat Leaps

3 Tier Push ups

Reverse Pull Ups using the Dip Station

Squat & Press using the Pink Sandbag

Switch Lunge’s

Lisa-Marie’s  Scores:

Clean & Press using the Pink Sandbag – 18,20

Squat Leaps  – 34,33

3 Tier Push ups – 11,10

Reverse Pull Ups using the Dip Station – 23, 22

Squat & Press using the Pink Sandbag – 34, 32

Switch Lunge’s – 46, 41

Make sure you get your scores below 🙂 & join us on Facebook for constant updates !

Here are our pages so you can connect with us personally:

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.

Enjoy your workout’s

Freddy, Sean & Lisa-Marie

Day 4 Week 2 of The 30 Day Challenge – Bringing Sexy Back Workout

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Hi Bodyrockers,

Decisions is my power word of the day today. Watch the video for my pep talk on the kinds of decisions each of us can make to start to make the kinds of changes that will best support our training.

It’s really important that you guys start to get your heads around the idea that these workouts make you feel loads better. Yes thats right – they are fun and they make you feel & look better. If you are pushing to your individual max effort all of the noise and chatter from your day will just disappear and your mind will quiet down. Stress will sweat out of your body.

A BodyRocker on my Facebook suffers from depression, but BodyRocking is part of her therapy and helps her feel alive and gives her energy for her day. She asked me if I was a naturally upbeat person – this is what I wrote back to her:

I think I am just of an age and in a place where I am happy with who I am and have just come to terms with the fact that somedays I feel fatter, some thinner, some prettier, some not so much, I think I have been blessed with amazing friends who I truly wouldn’t be who I am without and a great family, and I have had to learn some life lessons along my path and had moments of real sadness and loss and total desperation looking for some answers as to why things happen … and I really can only offer you what I have learnt, Look after those you love and always be true to yourself & if you are a good person good things will happen to you… I am always positive and since loosing my mum I count everyday a blessing, I never want to be miss world, and I know there are a million people out there who would kick my ass at most things everyday, but I can honestly say I am never happier than when I can help someone or be part of something really positive that makes a change, and you can’t be sad when you read the comments here, I feel blessed to have so many amazing people joining me everyday and seeing results …. just love yourself and love those around you and make everyday count !! .. xx Lisa-Marie

Today we are hitting the cardio hard again, We are pushing through week two and we can see the finish & our well deserved rest days are in sight so don’t give up now :). Just one more day to go. Let’s do this !!

Workout Breakdown

Time: 12 MinutesWorkout Type: 12 Minute Interval WorkoutExercises: 1

Get your gear for this workout here:

Lisa-Marie’s Cardio Workout:

Set your interval timer to 10/50 for 12 rounds. You need to complete the following 4 exercises 3 time through.

Press up Burpee + Plyometric Jump (or squat/tuck jump)

Star Single Toe Touch Abs

Sit Squat & Jump using the Pink Sandbag

Ugi Ball Mountiain Climbers x 10 & Ugi Ball Toe Touch’s x 10

Make sure you get your scores below 🙂 & join us on Facebook for constant updates !

If you are just joining us on the 30 Day workout, don’t worry. All you need to do is start with the fit test (below), write down your scores and then join us everyday to make positive steps to change and improve your lifestyle by choosing the right foods that support your training and following the programme that can be found using the link below.

The Fit Test can be found here

The 30 Day Programme – click here for a downloadable 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, we reply as soon as we can :).

Enjoy your workout today :), see you tomorrow for the 600 Rep Workout & the last Weighted Session of the week from Sean.

Freddy, Sean & Lisa-Marie

Day 5 Week 2 of The 30 Day Challenge – Glory to the Booty 600 Rep Challenge Workout!

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Hi Bodyrockers,

We are SMASHING through another week with TWO Rep challenge workouts for you !!

The Facebook pages are going crazy with 100′s of body rockers who after only 2 Weeks now feel healthier, fitter, stronger, leaner and are now leading a healthier lifestyle & eating foods that support their training YAY :)!!! If any of you guys are struggling, lacking motivation or need help with anything PLEASE take advantage of being able to connect personally with Lisa & Sean on their Facebook pages. Sometimes just a simple word of encouragement can make all the difference. They are online to help and they really do love hearing from you. You can reach Lisa hereand Sean here.

All the effort is paying off with the results you are seeing every single day & it’s only going to get better as we move through to week 3.

Please keep posting you results as these help motivate others :). BodyRockers are there for each other so reach out and share the love 🙂

Lets finish off this week with these last 2 workouts before you get two well deserved active rest days. We will be posting some iPhone videos over the weekend so check back in with us 🙂

Enjoy it & Keep Rocking!!!

Best,
Freddy

Workout Breakdown

Time: Rep ChallengeWorkout Type: Interval Rep ChallengeExercises: 1

Get your gear for this workout here:

Lisa’s 600 Rep Workout

Set your BodyRocker interval timer to a stop watch and do the following 6 Exercises as quickly as you can & post your scores below.

100 High Knee Skips

100 Lunge kicks (50 each leg) using the Pink Sandbag

100 High Knee Skips

100 squats using the Pink Sandbag

100 High Knee Skips

25 Straight Abs

25 V Abs Left

25 V Abs Right

25 Bicycle Abs

Seans’s Weighted Workout:

Set your interval timer to a stop watch and set it for 3 minutes and do as many of the following exercises below giving yourself 3 mins for each exercise. 6 minutes in total for both.

Video To Be Posted ASAP.

Bicep Curls using the Pink Sandbag

Bent Over Row using the Pink Sandbag

Make sure you post your time and let us know how you did and share your progress with us on the website and our face book pages :).

If you are just joining us on the 30 Day workout, don’t worry. All you need to do is start with the fit test (below), write down your scores and then join us everyday to make positive steps to change and improve your lifestyle by choosing the right foods that support your training and following the programme that can be found using the link below.

The Fit Test can be found here

The 30 Day Programme – click here for a downloadable version of the schedule.

Make sure you get your scores below 🙂 & join us on Facebook for constant updates !

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 trick 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, we reply as soon as we can :).

Have a Great Weekend. You Earned It !

Freddy, Sean & Lisa-Marie

Day 1 Week 3 – Fit Test #2 & Sean’s Chest and Triceps Workout

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Hi Bodyrocker’s

In life we are tested all of the time and most of it – almost all of it comes down to how badly we want it.  Some of us, the lucky ones, are naturally wired to get up at 6am and workout.

Those are the lucky ones. I’m not one of those people. For me it’s a struggle. It’s a fight. I have Brutus in my head every second pleading with me to turn over on my life and go back to sleep. My workout beings everyday inside the mental arena – and the muscle I have to flex before I even get my trainers on is my determination and will power.

I might have to fight to overcome the gravity of the couch or a hundred other distractions and excuses, and maybe I was never the naturally athletic type that took easily to physical exercise, but I will not go down in defeat in my mind because when we stand there in the full measure of who we are we can be anything, do anything and achieve anything. It’s a mental game and you need to bring it.

If you can’t will yourself to get up off of the couch and turn off the TV then forget the workout because what we can’t do mentally we will never accomplish physically. For those of you who always felt more mental prowess than physical ability – moving your body is the easy part. See yourself rising up and taking on these 12 minute workouts – see yourself pushing harder then you ever have before – feel the endorphins rushing through your body and making you feel alive – then do it. How badly do you want it?

Keep Rocking,

Freddy

Lisa here – I hope you all enjoyed your active rest days and are ready to power through another week !?

My Word today was Positive ! – Keeping a Positive Mental Attitude is what today is all about. When you feel like you are struggling to keep on track just draw on your own power and your PMA and make the right choices to change the whole situation round. If you need motivation, or have any questions please drop by and connect with me here. I’m online connecting with loads of BodyRockers all day offering support and tips and I would love to help you and connect if you need it 🙂

This is week three of the 30 Day Challenge !! We start todays Workout with the FIT TEST !! Get ready to smash your old scores!!

You will complete 7 exercises for 50 seconds on with a 10 second rest in between each exercise. Make sure you write down your scores in your journals/diet books and post them on the site to share and compare against your old scores – you will 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 are going to push hard this week with intense total body workouts that will leave you feeling muscles you never knew you even had! In 30 days you will feel leaner stronger, fit healthy, and completely energised & ready to take on the world.

This week we are going to be continued to be challenged, get fit & reach your true potential-without an expensive gym membership, this 30 day program is guaranteed to take your regular workout routine to the next level !

Fit Test:

Set your interval timer to 50/10 and complete as many as the following exercises in the time as you can. 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.

Squat Jump

Push Ups

Burpees

High Knees

Switch Lunges

Tuck Jumps

Straight Abs

My Scores for the fit test :

48 squat jumps

39 Pushups on toes

22 burpees – with Tuck jump

129 high knees – every time a foot touched the floor

60 Tucks – Killed me !!

49 Straight abs – Hands on head, elbows touched bent knees and floor every time !

My Scores for Seans Workout :

32, 31 press up off ball on toes

17, 15 total pushup and dip

Twice through each round of 21′s

Sean’s Chest & Triceps Workout:

Hi BodyRockers! Sean here –

The following three exercises are to be performed for 2 mins each with a 20 second rest in-between each exercise – Complete all three twice through for a total of 12 minutes.

Set your interval timer for 20/2.00  Interval Timer and post your scores.

Here are the exercises for my workout:

Equalizer Press and Dip (new BodyRocker Equipment that we will be using)

21′s –  Wide Push Up, Close Grip Push Up, Star or Diamond Push up

Chest Press off of the Balance Ball using the Sandbag

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 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 to keep up with the diet portion of the 30 day challenge!

I got an inspiring not from a BodyRocker this week.  She wrote in and had this to say after starting our 30 Day Challenge!

Hello Sean! My name is Alyssa & I am from Omaha, Nebraska. Being a single mom, full time student and part time worker, I didnt have much time if at all to workout. I discovered Bodyrock on a persons blog back in early December and thought how is it possible to even lose weight doing less than 30 minute workouts When I would spend 1.5 hours working out at a gym and not see much change. It took me about 2 weeks before I gave it a try. When I started the 30 day challenge, I took measurements to keep track of my weight loss. Being 15 days into the challenge I was curious to see if there have been any changes yet. So I went and measured my self again today and to my surprise ive lost:

1/2 inch on my arms,
1/4 inch on my thighs,
1 & 1/4 inch on my calves,
1 in on my waist,
2 & 1/2 inches on my abdomen,   
1 & 1/2 inches on my hips
and an inch off my chest.

Thats a total of 8 inches in 15 days!  I am officially in love with BodyRockTv.

The 30 Day Programme – click here for a downloadable 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, we reply as soon as we can :).

Enjoy your workout!!!

Freddy, Sean & Lisa-Marie

Day 2 Week 3 of The 30 Day Challenge – Hot Right Now Workout

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Hi Bodyrockers,

First of all sorry for the delay – we have doing unscheduled site maintenance and we were not able to make any updates until now 🙂 We hope that you enjoyed the extra rest because we have a killer workout for you!!!

Well we are storming into Tuesday with DETERMINATION. We have for you 12 mins work which is purely bodyweight (with equipment modifications). This Circuit is guaranteed to get you heart pumping and set you ready for the day ahead.

“Every accomplishment starts with the decision to try.” – If you are wanting to make a change… then make the Decision TODAY & join in !!

Lisa’s Workout Video & Tutorial:

Set Your interval timer to 10/30. You will complete the following exercises as fast as you can performing as many reps as possible within the 30 seconds with a 10 second rest period. This looks easy ?  if you go all out and push to your maximum, you will defiantly feel the burn :)).

The amazing thing about Bodyrocking is that even if you are away, or don’t have an interval timer, these circuits can be performed by reps e.g, 10 reps of the exercise + 50 skips etc… that’s what body rocking is all about, because its so flexible, it can be adapted to suit your lifestyle and your home life – so there is never an excuse to miss your favourite workouts – Get mixing it up & seeing the results so many people have already achieved in only a few weeks with us !!.

Workout Breakdown:

1 Push-up + Burpee + Tuck Jump

*High Knees Skip

Switch Lunge (Modification using the Pink Sandbag)

*High Knees Skip

Press up with Spider Knee (Modification with the Dip Station or Equalizer & Stability Ball for feet)

*High Knees Skip

High Knees x 10 + Mountain Climbers x 10

*High Knees Skip

Side Burpee & Oblique Abs

*High Knees Skip

Push-up + Side Plank Twist + Oblique Drop (Using the Indian Clubs for extra Resistance)

*High Knees Skip

V Abs Left (Using the Indian Clubs for extra Resistance)

*High Knees Skip

V Abs Right (Using the Indian Clubs for extra Resistance)

*High Knees Skip

Hug Knees + Star Jack (Modification using the Pink Sandbag)

*High Knees Skip

Single Toe Touch Abs (Modification using the Pink Sandbag)

*High Knees Skip

Squat Jump (Modification using the Pink Sandbag)

*High Knees Skip

1/2 Burpee + 1 Push-up

*High Knees Skip

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 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 to keep up with the diet portion of the 30 day challenge!

*The 30 Day Programme – click here for a downloadable 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, we reply as soon as we can :).

Enjoy your workout!!!

Freddy, Sean & Lisa-Marie

Day 3 Week 3 of The 30 Day Challenge – Hit Me Baby One More Time Workout

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Hi BodyRockers!!!

As many of you guys know we had a bit of a technical issue with the site over the last 24 hours. We had to do some unschedule maintenance which ended up taking longer than expected and we were not able to update today 😦 What we have decided to do is just jump back a week and do last weeks workouts again so that we don’t technically miss a day of BodyRocking 🙂 To get to the workout just click here.

We will be back on schedule tomorrow with Lisa’s killer Cardio, Strength and Power Workout and of course we have the 800 Rep Challenge and Sean’s Back & Biceps Workout to end the week on Friday 🙂

Lot’s of love & sweat on the way!

Keep Rocking!

Freddy, Sean & Lisa-Marie

Day 4 Week 3 of The 30 Day Challenge – We Found Love Workout 2

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Hi Bodyrocker’s,

Today’s Power Word is Energy …..

Please don’t be disappointed if you only improve just a little… It’s three weeks … With a personal trainer you would be screaming from the rooftops that you are improving in such a small amount of time.. Its a credit to you all that you have improved, it shows how strong you really are and that YOU CAN DO ANYTHING YOU PUT YOUR MINDS TOO… living a lifestyle that involves being healthy and active is what we are aiming for … This is not an overnight fix for a lifetime of naughtiness or habits ;)) its a journey of fun, laughter, friendship, passion, sweat and maybe even a few falls and some tears along the way… But that wont stop us !! We just keep on going !! – You have shown you can do it already!! Not me… I just give you the workout… Without you doing them and changing the way you see food, nothing would change. So give it everything you have, dont allow yourself to fall… Take control of your destiny and your personal journey whatever that is… Whether its with training, food, toning up, work, lifestyle, habits… Anything… Invest in you, and don’t give in to pressure of others or the media or friends or negative comments or temptation…. You are stronger than you think… And everyday you prove this to yourself by being determined and joining in and also being able to say NO to anything that doesn’t compliment you future targets and goals :))))) …. I will help you 100% … And all I ask is you try your best :))) Lisa-Marie  xx

Today’s Workout Video:


Workout Breakdown

Time: 12 MintesWorkout Type: 12 Minute Interval WorkoutExercises: 1

Get your gear for this workout here:

Workout Breakdown :

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

Jump Over – Go Under using the Bodyrock Pink Equalizer

1 x Over + 1 x Under Elevated Push-Ups, alternate legs after each 5  reps each side – using the Bodyrock Pink Equalizer

Side Plank Leg Lifts Left Side using the Bodyrock Pink Equalizer

Side Plank Leg Lifts Right Side using the Bodyrock Pink Equalizer

Repeat 3 time through 🙂 & don;t forget to write down your scores and feel proof of the accomplishments you are seeing and achieving everyday !

*The 30 Day Programme – click here for a downloadable 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 Workout & See you tomorrow 🙂

Freddy, Sean & Lisa-Marie

Day 5 Week 3 of The 30 Day Challenge – The Fast & The Furious 800 Rep Workout!

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Hi Everyone.

Our Power Word for the day is Enjoyment. Think of how much your chances of reaching you goals would improve if you LOVED the process of getting there. Lisa might be a tad bit hyperactive 🙂 but the energy that you experience when you workout with her or talk to her on her Facebook comes from the fact that she absolutely loves BodyRocking and training with you guys. Take it on and make the shift in your feelings. Enjoy our 12 minutes together everyday – really allow yourself to feel good about making this investment in yourself – your body and everyone else will love you for it right back for it 🙂

To find out why Sean is working out in a ballerina’s tutu watch his workout video. He really does remind me of that time that Bugs Bunny wore that skirt… 🙂

Best,

Freddy

Lisa-Marie’s 800 Rep Challenge:

Workout Breakdown

Time: ???Workout Type: 800 Rep Time ChallengeExercises: 1

Get your gear for this workout here:

Set your interval timer to a stopwatch and let’s kick friday into touch with this fast and furious rep challenge ready for the weekend. You will perform the following workout twice through.

25 Push Ups using the Bodyrock Pink Equalizer or Dip Station & Stability Ball

100 High Knee Skips

25 Knee Tucks using the Bodyrock Pink Equalizer or Dip Station

100 High Knee Skips

25 Squats using the Pink Sandbag

100 High Knee Skips

25 Triceps using the Bodyrock Pink Equalizer or Dip Station

**Don’t forget to write down your scores and feel proof of the accomplishments you are seeing and achieving everyday ! **

Sean’s Back & Biceps Workout:

Sean Workout it 3 Rounds.  Set your interval timer for 10/50

Wide Grip Pull Up/Bicep Curls using The PINK sandbag

One Arm Row Right/Left Using The Pink Equalizer

Reverse Grip Pull Up Using The Pink Equalizer

The Challenge:

*The 30 Day Programme – click here for a downloadable 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 your weekend 🙂

Freddy, Sean & Lisa-Marie

Week 4 Day 1 of The 30 Challenge – RockStar Booty Workout

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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:

Day 2 Week 4 of the 30 Day Challenge – Strip The Fear Workout

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Hi Bodyrockers,

Conquer is todays word !!

“Energy and persistence conquer all things.”

The first time you BodyRock you apply your energy to conquer fear. Fear of the unknown. Fear on something that you have never done before. The fear that sows the seeds of doubt in your ability to do it. Fear that you might look silly, or not do it correctly. Fear that the people around you will judge you or criticize you for wanting something more and better for yourself. You faced all of these fears and a hundred others like them and in the blink of an eye you conquered them and did it. There is so much internal resistance inside each of us – that voice that we BodyRockers call “Brutus” – that whispers for us to sit down when we should stand, be quiet when we should speak up and raise our voices, to turn our backs when we should be kind and compassionate. Part of what we practice here together in these daily 12 minute BodyRock workouts is training ourselves to conquer the resistance of negativity, judgement, to push beyond the status quo of what we believe is possible in our own lives – and ultimately to kick Brutus in the ass when the voices of fear threaten to steal the joy and inspiration that comes from truly living and being the best versions of ourselves possible.

Much love and respect,

Freddy

Lisa-Marie’s Workout:

Workout Breakdown

Time: 12 MinutesWorkout Type: 12 Minute Cardio Interval WorkoutExercises: 1

Get your gear for this workout here:

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. Push-up + Clean & Press & Squat & Press – using the Pink Sandbag
2. Plyo-metric Jump & Press Up
3. Plank & Floor touch & Knee Tuck – Alternate Sides Using the Yellow Equalizeror Dip Station & Stability Ball
4. Reverse Pull Up’s Using the Yellow Equalizer or Dip Station

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.

Day 3 Week 4 of The 30 Day Challenge – What Doesn’t Kill You Workout

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Hi Bodyrockers,

Today’s Power Word is Capable. As BodyRockers we are each and everyone one of us capable of achieving our goals.

It’s easy to think or talk about what you are going to do, but actually doing what you say takes commitment, dedication & more importantly the motivation to get up everyday and push yourself. Motivation is an emotion that allows you to have the ability to get yourself to take action regardless of whether you feel like it or not. Every single day BodyRockers overcome this inaction with drive, passion and commitment and the results that you are seeing prove just how capable & strong you really are. You don’t have to try and get your head around the whole process of reaching your goals – take it in small steps 1 day at a time. Each workout is just 12 minutes. I know that you are capable of 12 Minutes. If you need to start with the beginner moves then do it – it still counts and you are still making progress. We believe in you – the community is here for you – let’s do it together.

Workout Breakdown

Time: 12 MinutesWorkout Type: 12 Minute Interval WorkoutExercises: 1

Get your gear for this workout here:

Set your interval timer to 12 rounds of 10/50 and complete the following 6 exercises 2 times through. ( 3 times if you want to really push hard 😉 )

Lisa-Marie’s 3 Exercises:

1. Push-up & Front Raise using the Pink Sandbag

2. Bag Drag using the Pink Sandbag

3. Commando Push Up, Roll & Mountain Climbers

Seans 3 Exercises:

1. Shoulder Lift & Squat & One Leg Lift using the Pink Sandbag

2. Round the world using the Pink Sandbag

3. Squat & Press using the Pink Sandbag


The Challenge:

*The 30 Day Programme – click here for a downloadable 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 & also find your BodyRock County’s Official Facebook Page Link & get a personal shout out :)) Each of us are online all of the time to lend you our personal support so click below – we would love to hear from you 🙂

Lisa-Marie’s page: click here

Sean’s page: click here

Freddy’s page: click here

Have a great Workout =)

Freddy, Sean & Lisa-Marie

Day 4 Week 4 The 30 Day Challenge – Stronger Workout

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Hi Bodyrockers,

Accomplished is today’s Power Word.

Just getting off the sofa and choosing to take part is an accomplishment in itself. You have made a conscious decision to change your lifestyle and join a community who together support, motivate, and drive each other every single day. That’s why we BodyRock – its not just a workout, it’s a support network of people who workout out together & create lifetime friendships along the way. Just think of us as the worlds biggest gym class :D. It’s amazing to think that wherever you are in the world, there is probably someone out there working out with you. Never loose the passion to just TRY …. as long as you try and give it your best, you will never be disappointed with anything you do. If there are things you still have to accomplish, don’t worry, those targets are well within your reach, over time you will improve and grow and see changes, just give it time, keeping rocking it with us and you will accomplish your goals 🙂

P.S. Be sure and watch Lisa’s interview video where she talks about the challenges of being the BodyRock.Tv host and how she deals with negativity. The video is at the end of the post 🙂

Lisa’s Workout Video:

Todays Workout

Set Your interval timer to 10/30. You will complete the following exercises once through as fast as you can performing as many reps as possible within the 30 seconds with a 10 second rest period. This looks easy ?  if you go all out and push to your maximum, you will defiantly feel the burn :)).

The amazing thing about Bodyrocking is that even if you are away, or don’t have an interval timer, these circuits can be performed by reps e.g, 10 reps of the exercise + 50 skips etc… that’s what BodyRocking is all about, because its so flexible, and with just a little bit of creativity and determination it can be adapted to suit your fitness level and environment. There is never an excuse to miss your favourite workouts! Get mixing it up & seeing the results so many people have already achieved in only a few weeks with us !!

Workout Breakdown:

1 Push-up + Burpee + Tuck Jump

*High Knees Skip

Switch Lunge (Modification using the Pink Sandbag)

*High Knees Skip

Press up with Spider Knee (Modification with the Dip Station or Equalizer & Stability Ball for feet)

*High Knees Skip

High Knees x 10 + Mountain Climbers x 10

*High Knees Skip

Side Burpee & Oblique Abs

*High Knees Skip

Push-up + Side Plank Twist + Oblique Drop (Using the Indian Clubs for extra Resistance)

*High Knees Skip

V Abs Left (Using the Indian Clubs for extra Resistance)

*High Knees Skip

V Abs Right (Using the Indian Clubs for extra Resistance)

*High Knees Skip

Hug Knees + Star Jack (Modification using the Pink Sandbag)

*High Knees Skip

Single Toe Touch Abs (Modification using the Pink Sandbag)

*High Knees Skip

Squat Jump (Modification using the Pink Sandbag)

*High Knees Skip

1/2 Burpee + 1 Push-up

*High Knees Skip

This is the last workout of the challenge so make it count !!! Make it tough !!! – Show yourself what you got !!!

*The 30 Day Programme – click here for a downloadable 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, we reply as soon as we can 🙂

Enjoy it… that’s the key !!

Let’s do this !!! Let’s BodyRock.

Lisa’s Interview on the challenges of being the BodyRock Host and how she deals with negativity:

 

 

 

 

 

 

 

Day 5 Week 4 of The 30 Day Challenge – Do It Now Fit Test Workout

https://www.facebook.com/plugins/like.php?href=http%3A%2F%2Fwww.bodyrock.tv%2F2012%2F01%2F27%2Fday-5-week-4-of-the-30-day-challenge-do-it-now-fit-test-workout%2F

Hi Bodyrockers,

This is it !!!! This is where you show what you are made of & how far you have come. It’s time for your final fit test & we are going to batt those original scores out of the park today – No Excuses !!

I wanted to take a moment and remind you of how strong you are. Everyday we receive 100′s & 100′s of posts thanking us for motivating you – and it’s a pleasure to workout with you everyday, I hope you enjoy it as much as we do 🙂 However (and this is important) –  BodyRocking is a 50/50 relationship.  It’s YOU who made the choice to get up off the sofa & it’s YOU who upped the weight to push yourself a little harder today, and it’s YOU who made those changes (no matter how small they might be) happen !!

P.S. If you need a little boost be sure and watch my little pep talk on Loving Yourself and Rocking the Body that YOU have – it’s at the bottom of the post 🙂

The Fit Test:

Set your interval timer to 50/10 and complete as many as the following exercises in the time as you can. 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.

Squat Jump

Push Ups

Burpees

High Knees

Switch Lunges

Tuck Jumps

Straight Abs

Remember to post all your fit test scores on the website & on the Facebook pages & this weekend take a moment out to praise yourself on how far you have come in such a small period of time & reflect on what you have achieved, learnt, and how much you have gained from the community & sharing the journey everyday as part of a Team – Team BodyRock 🙂 !!

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

The Facebook Official Country Facebook Pages are going up everyday … If you want to request a country or Join your Team Click here

Make sure and connect with us and leave us your questions, comments and suggestions, we reply as soon as we can 🙂

Lisa’s video on Loving Yourself:

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Viaje Terminal Liniers – Mar del Tuyu

http://g.co/maps/rw7mx

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TEMPORIZADOR DE INTERVALOS (INTERVAL TIMER – TABATA TIMER – HIIT TIMER)

The Gymboss

El Temporizador de Intervalos Gymboss finalmente llegó a la Argentina!!
MAXIMIZÁ TU ENTRENAMIENTO.

Gymboss es un temporizador pequeño, fácil de usar, de modo dual con múltiples opciones que te permitirá tener mayor control en tu entrenamiento.

Puede ser utilizado para una gran variedad de deportes y disciplinas:

  • MMA/Boxeo
  • Artes Marciales
  • Hiit
  • Cardio
  • Kettlebell
    • Crossfit
    • Levantamiento de Pesas/Tabata
    • Running
    • Stretching
    • … y muchos más

Tu entrenamiento será disciplinado.

El Gymboss le permite centrar toda su intensidad en el entrenamiento, dándole mejores resultados!

Su uso regular maximiza su formación para aumentar:

• Resistencia anaeróbica
• Cardio resistencia
• Fuerza muscular

Cualquier ejercicio será más fácil de planificar y ejecutar con mayor precisión y consistencia.

GYMBOSS. SPONSOR OFICIAL DE LOS CROSSFIT GAMES 

Características:

• Uno o dos diferentes intervalos de tiempo de 2 segundos a 99 minutos
• Modo Auto repetición a través de intervalos
• Establece un máximo de 99 series

• En modo manual actúa como temporizador de cuenta regresiva.
• Función de cronómetro
• Alarma de sonido, vibración, o ambos
• Alarma duración de 1, 5 ó 10 segundos
• Tiene el tamaño de un localizador pequeño (1 3 / 4 x 2 1 / 4 pulgadas)
• Resistente al agua y a los golpes
• AAA batería requerida

Free Interval Timer

A member from the message board has created a freeware interval timer that can be customized specific to your workout needs.  The timer defaults to Tabata intervals but can be easily adjusted by scrolling to the Timer option from the toolbar (which is also where you Start and Stop the timer).

You can download this program at the following link:

http://www.mediafire.com/?9dndmxmtm1w

Simply download the zip file, and extract all contents from the zip to the same directory.

**************

Instructions per the official text file are listed below:

The following files should be included in the zip file:

Workout Timer.exe
boxing_bell.wav
boxing_bell_multiple.wav
puke.wav
rumble.wav
Workout Timer.txt

All files MUST be placed in the SAME directory in order for the program to work properly.

This program is freeware and is for all to use and is not to be sold.  Please feel free to distribute this program to whom ever you choose, individual or otherwise.  However, the author (C.L. Lewis) retains all rights and privileges.

Applications for S60 5th Edition

Wink Mark Bowler Mobile Interval Training Timer (MITT) v2.4.11 Full-NieX by STORM


Mark Bowler Mobile Interval Training Timer (MITT) v2.4.11 Full-NieX by STORMThe Mobile Interval Training Timer lets you do what you really want to do:Focus on your workout, not your watchThis timer has some great features:
You can preset several different workouts. For each one, you set the delay time, workout time, rest time, and maximum number of rounds. So there’s no need to re-set the timer for each workout. In fact, it comes with six presets included, which you can completely customize.
You can set the delay time, workout time, and rest time to any setting from 1 second to 99 minutes, 59 seconds. You can set the maximum number of rounds to between 1 and 99.
It’s easy to read the big numbers. This is great if you need to set your phone at a distance and would like to see it while you work out.
You can set it to vibrate or choose one of four different sounds: Gong, Chinese gong, Tingsha, or Beep.
No need to remember to bring anything to else to the gym – your cell phone is always with you.Even better… You Can Add More than One Interval to One Workout

For example, you could set one workout as follows: 5-minute workout, 2-minute rest; 5-minute workout, 2-minute rest; 8-minute workout, 4-minute rest; 8-minute workout, 4-minute rest; 6-minute workout, 3-minute rest.
This is especially good for high-intensity interval training (HIIT).
Running
It’s also helpful if you run each morning. You’ll want to split your run into 3 phases: warm up, usual run and cool down. Running too fast immediately after waking up is bad for your heart. Slowing your pace during the cool down protects your heart and muscles. MITT let’s you time the perfect morning run.
Rope Skipping
I have a couple of reasons for needing multiple intervals. For instance, my first exercise in the boxing gym is rope skipping. Usually it lasts 10 to 20 minutes and consists of two phases:
The first phase is warming up. At this phase I switch long, normal intensity intervals with short, high intensity intervals. For example, 3 minutes for normal intensity, 15 seconds for high intensity.
Warming up is very important, to help prevent muscle kinks or sprained ligaments. The first phase lasts for 3 rounds.
After that I start the second phase. Here normal intensity intervals are much shorter, while high intensity intervals are the same. I need the second phase to start sweating. If my timer can only time one set of intervals, I’ll need to stop jumping and reset the timer.
Yoga I also use several intervals for yoga. Yoga practice consists of changing asanas, or positions. I hold each asana for different length of time, varying from 30 seconds to 2 minutes. I have several pre-programmed presets, which consists of several asanas.
I don’t like to think about time when I’m doing yoga, so the timer softly tells me it’s time to change my asana. Before I added this feature to my timer, I needed to change intervals manually or not use the timer at all, relying on the wall clock instead.

http://www.bandung-flasher.com/attachments/applications-for-s60-5th-edition/25249d1286766606-mark-bowler-mobile-interval-training-timer-mitt-v2-4-11-full-niex-by-storm-iso-8859-1iso-8859-1__mitt-v2.4.11.full-niex.rar

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MSP MC

https://proyectoderecho2.files.wordpress.com/2012/01/msp-mc.pdf

https://proyectoderecho2.files.wordpress.com/2012/01/msp-mc-paper-1.pdf

https://proyectoderecho2.files.wordpress.com/2012/01/msp-mc-paper-2.doc

https://proyectoderecho2.files.wordpress.com/2012/01/msp-mc-resumen.doc

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Masaje Transverso Profundo o Masaje de Cyriax. Tendinitis de la fascia lata

El masaje transverso profundo o “movilización por fricción transversa profunda” fue desarrollado por James Cyriax (1904 – 1985), médico ortopeda británico. Cyriax definió algunos de los puntos claves del diagnóstico y del tratamiento moderno en el campo de la ortopedia. A la vez que revolucionó el concepto del masaje clásico, al desarrollar un método que rompe con lo que por aquel entonces es considerado como ortodoxo.

Definición y objetivos

El Dr. Cyriax preconizó aplicar el tratamiento por movilización en el lugar exacto de la lesión (“ni por encima, ni por debajo”); asevera que la forma de aplicación debe ser mediante una movilización por fricción y ésta se aplica de forma transversa a la estructura lesionada; deberá alcanzar las estructuras profundas, las situadas debajo la piel y el tejido celular subcutáneo, se deberá llegar por lo tanto hasta músculos, tendones y los ligamentos lesionados.

La técnica propuesta la denomina: “Movilización por Fricción Transversa Profunda” (M por FTP). Otros terapeutas la llaman “masaje de Cyriax”, y comúnmente se designa como “cyriax”.

Se aplica mediante una fricción transversa digital que provoca la movilización a una frecuencia determinada, para conseguir dos tipos de efectos terapéuticos:

Se usa habitualmente en patología tendinosa, ligamentaria y lesiones musculares, y actualmente cuenta con una gran evidencia científica que corrobora su eficacia. Es una técnica de masoterapiaque se engloba dentro de la fisioterapia y es de uso muy común entre los masajistas dedicados al deportista (masaje deportivo).

La M por FTP se usa habitualmente en tendinopatías y lesiones musculares, su objetivo fundamental es: La movilización de la lesión de forma transversa; así como actuar sobre las partes blandas lesionadas del aparato locomotor con el fin de recuperar su movilidad normal.

Para ello el dedo del terapeuta y la piel del paciente se deslizarán como una unidad, a través del tejido celular subcutáneo, sobre elementos anatómicos profundos que se hallen lesionados. Se suele aplicar mediante un movimiento de fricción en una sola dirección.

Indicado para

  • Mantener una buena movilidad de los tejidos lesionados.
  • Conservar el movimiento más fisiológico posible en el interior de la estructura lesionada.
  • Favorecer la cicatrización normal.
  • Evitar la formación de adherencias entre las fibrillas y los distintos tejidos.
  • Provocar una hiperemia local, en la zona de la lesión, con lo que disminuye el dolor y se eliminan sustancias algógenas.
  • Facilitar la producción de tejido colágeno perfectamente orientado que resista el estrés mecánico.
  • Estimular los sistemas mecano-receptores que por medio del sistema nervioso inhiban el paso de mensajes aferentes nociceptivos.
  • Anestesia. La va logrando por capas, desde lo más superficial a lo más profundo.

Indicaciones

  • Esguince agudo (una vez que la cicatriz está consolidada)
  • Secuelas de esguinces
  • Inestabilidad crónica
  • Traumatismo muscular reciente
  • Secuelas de lesiones musculares
  • Cicatrices antiguas
  • Lesiones tendinosas: Tenosinovitis y tendinitis
  • Periartralgias, rigideces post-traumáticas por componente tejidos blandos – periarticulares
  • Capsulitis y pericapsulitis
  • Secuelas fascitis
  • Entesitis (pubalgias)
  • Fibromiositis
  • Adherencias, cicatrices dolorosas, bridas, etc.
  • Otras secuelas de lesiones del aparato locomotor

Contraindicaciones

Las propias del tratamiento por masaje, más

  • En general los procesos inflamatorios agudos: Artritis reumática, artropatías degenerativas. neuritis, radiculitis.
  • Lesiones e infecciones de la piel.
  • Lesiones graves traumáticas en fase aguda: fracturas, fisuras, luxaciones.
  • Roturas masivas: de músculos, tendones, ligamentos, vainas fibrosas.
  • Calcificaciones, osificaciones: de tendones, ligamentos y músculos.
  • Bursitis.
  • Compresión de los nervios periféricos, neuralgias: ciática, braquialgia.
  • Zonas con paquete vásculo nervioso: axila, ingle, hueco poplíteo.
  • Infecciones de origen bacteriano.
  • Inflamaciones musculares diversas (no traumáticas).

Normas de aplicación

  • Explicar al paciente que dado que la intención es romper la cicatriz de tejido, el tratamiento posiblemente sea doloroso. Y que tras él quizás esté uno o dos días dolorido.
  • Localización mediante un test funcional de la estructura exacta que queremos tratar. Pruebas Pasivas [Ligamentos, articulaciones, bursas, o sea, las estructuras pasivas] Pruebas Resistidas [Tendones y músculos, o sea, las estructuras contráctiles].
  • Nos aseguraremos que el paciente adopte una posición adecuada y cómoda que asegure una tensión o relajación de la zona a tratar según la estructura lesionada, y que facilite al mismo tiempo el acceso. Debe sentirse cómodo: la presión de la FTP debe ser tolerable.
  • Los dedos del terapeuta y la piel del paciente deberán moverse como una unidad, “como si hubiera una sola piel”. De esta forma conseguiremos una mayor penetración y evitaremos irritarla.
  • Mueve toda la mano, no sólo los dedos, así evitaras sobrecargar los flexores de los mismos.
  • Las uñas deben estar muy cortas.
  • La fricción debe hacerse de modo transversal (perpendicular) a las fibras de la estructura dañada, nunca longitudinalmente.
  • Aplica la movilización y presión en una sola dirección, “saltando” a través del tendón, ligamento o músculo, con el suficiente barrido (extensión) y sobre el lugar exacto. Como si tocases el contrabajo.
  • La movilización debe actuar con la profundidad necesaria para que llegue al punto exacto de la lesión.
  • Una presión excesiva produce dolor. Pero como se aplica sobre una zona dolorida es normal que provoque dolor o sea desagradable.
  • No se aplicarán cremas, pomadas, geles (tanto es así que es aconsejable limpiar previamente la zona a tratar de posibles restos de pomada, gel e inclusive de la secreción sebácea). Inicialmente tampoco hielo (pues podría enmascarar la lesión).
  • Los músculos deben mantenerse relajados y fláccidos mientras se aplica la FTP lo que facilita al mismo tiempo el acceso por parte del terapeuta.
  • Los tendones con vaina deben mantenerse tensos para facilitar el deslizamiento de la vaina sobre el cuerpo del tendón.
  • Los tendones sin vaina y los ligamentos se mantienen: ligeramente tensos en fases postagudas y tensos en lesiones crónicas.

Duración de la sesión

  • En los casos agudos, la primera sesión posiblemente no se tolere más de 1 o 2min, en la siguiente son suficientes de 3 a 4min por sesión. Se aplican las primeras sesiones en días alternos de tres a cinco sesiones por semana.
  • En los casos crónicos o en las secuelas de traumatismos será necesario dedicar unos 8 a 10min por sesión, y se podrá llegar hasta los 15min. A medida que se observe mejoría la frecuencia es dos a tres sesiones a la semana.

NOTA:

  • El tiempo y número de sesiones va a depender esencialmente del diagnóstico inicial y de la evolución específica de cada patología, así como de la tolerancia del paciente al tratamiento.
  • En general la mejoría se observa entre la tercera y la sesión doce.
  • Si no cambian los signos dolorosos a las 3 ó 4 sesiones hay que pensar, primero en revisar el diagnóstico y, segundo en cambiar de tratamiento.

Ejecutor de la Técnica

El Dr. James Cyriax, padre de la técnica, en su celebérrima obra “Tratamiento por Manipulación, Masaje e Inyección”, donde se definía por primera vez el MTP, diserta sobre quién debe llevar a cabo este tipo de manipulación y concluye que los profesionales indicados para su realización son los Cirujanos Ortopédicos y los fisioterapeutas, aduciendo varias razones de peso, que se pueden contrastar en la bibliografía indexada al final de este texto. Aunque la formación actual de las escuelas de masaje de España capacita también al futuro masajista poder manipular mediante la técnica de Cyriax.

Desde su fundación hasta la actualidad, la Escuela Oficial de los sucesores de James Cyriax, la denominada ORTHOPAEDIC MEDICINE INTERNATIONAL (OMI) oferta cursos interancionales sólo para Médicos y Fisioterapeutas.

En el caso de Gran Bretaña, bajo petición, se puede estudiar la asistencia de osteópatasquiroprácticos y naprápatas.

En España, recogiendo el testigo de esta tradición, en la legislación española se recoge el MTP dentro del Área de Conocimiento de la Diplomatura Universitaria en Fisioterapia, según el Real Decreto 1561/1997, de 10 de octubre, siendo pues, el fisioterapeuta el único profesional legalmente capacitado para su ejecución en procesos de recuperación de enfermos y lesionados bajo prescripción médica. De igual modo la Movilización por Fricción Transversa Profunda, de Cyriax forma parte de los planes de estudio de todas las escuelas privadas de masaje en España y una parte muy importante en el arsenal terapéutico del masajista.

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