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
1st time: 30 reps
2nd time: 39 reps
3rd time: 50 reps
4th time:
Push Ups
1st time: 29 reps
2nd time: 31 reps
3rd time: 32 reps
4th time:
Burpees
1st time: 10 reps
2nd time: 11 reps
3rd time: 12 reps
4th time:
High Knees (with jumprope)
1st time: 200 reps
2nd time: 210 reps
3rd time: 215 reps
4th time:
Switch Lunges
1st time: 35 reps
2nd time: 50 reps
3rd time: 50 reps
4th time:
Tuck Jumps
1st time: 25 reps
2nd time: 40 reps
3rd time: 49 reps
4th time:
Straight Abs
1st time: 19 reps
2nd time: 23 reps
3rd time: 20 reps
4th time:
--50/10 x 3 rounds--
Butt squeezes
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
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