Judy-Fit's Fitness in Progress

Fit Test 2, 3, & 4

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

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

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:

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:

1) Hug Knee Star Jump, 3 Point Jump & Push-Up – Using the Indian Clubs for extra Resistance- 7, 6.5, 6

2) Hanging Circle Abs – using the Pull Up Bar- 20, 23

3) Pull Up & Knee Lift -using the Pull Up Bar 11, 10 ,10

4) Step Up & Press – (Left & Right Leg Alternate) – using the Pink Sandbag- 10, 9, 10

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

Commando Exercise Challenge

ONE LEG JUMP WITH A JUMP ROPE (LEFT LEG)50 reps
ONE LEG JUMP WITH A JUMP ROPE (RIGHT LEG)50 reps
COMMANDO PUSH UPS AND ROLL OVER10 reps
COMPLETE THIS CIRCUIT7 times

Instructions:

Set your timer as a stop watch, get your exercise mat, skipping rope, and exercise log ready. You will do 50 jumps with a Jump Rope on each leg and then 10 reps of Commando Push Ups & Roll Over (this exercise is explained in the video below). Your goal is to complete this circuit 7 times. Enjoy the challenge and the rest of the day :)

Time completed in 17 minutes

m Crazy But You Like It – Exercise Challenge

JUMP UP-KNEE HUG-POWER UP1st time: 64 reps
2nd time: 70 reps

Instructions:

Set your Interval Timer to count down 10 minutes for you. Your goal is to complete as many reps of the Exercise Combo that I showed you guys in the video as possible. My old score is 61 and 1/2 rep – you should try to beat that :)

I Want Your Sweat Workout

Time Completed in 23 minutes and 5 seconds

Complete 3 rounds of the following exercises:

1. Sandbag Clean and Side to Side Half Squat as one rep – clean the sandbag and than take one step to the side pushing your hips back. Step back to the middle and now take a step towards the other side and push your hips back again until your thighs are parallel to the ground. Step back to the middle and place the Sandbag on the ground. Complete 20 reps total and then move on without any break to the second exercise

2. Break Dance Push Up - each push up counts as 1 rep. Start in the crab position, slide one leg underneath the other and turn over so that you end up in one leg elevated plank position. Do one leg push up and then reverse the movement and get to the starting position. Alternate sides. Complete 20 reps and move on without taking a break.

3. Side to Side Knee Raises – raise your knees as high up towards your chest as you can and then extend your legs towards one side. Alternate sides. Each knee raise counts as 1 rep. complete 20 reps total and move on without taking a break.

4. Twist Jump Squat – Start standing with your feet and knees pointing slightly outwards. Push your hips back and squat down until your butt is below your knees and close to the ground. Jump up and twist so that you land facing the opposite direction. Get into a deep squat as soon as you land and keep going until you complete 20 reps.

Enjoy your workout and don’t forget to do our exercise challenge for this week!

In this workout tutorial I am going over each exercise and the proper form. I’m also showing you guys some modifications for beginners to make each exercise much easier and friendly for those of you who are new to working out at home with us.