Rock Your Body BodyRock Workout + Bonus Butt & Back Sculpt Cool Down.

Lisa’s Burpee & Boxing Workout: Old scores

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- 5/3/3

Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches using the Pink Sandbag- 3/3.5/3

Press-up + Burpee + Tuck Jump x2 & 2 x Straight Punches + 2 x Hook Punches using the Pink Sandbag-3.5, 3, 3

2 x Mid Abs + 2 x Bag Touch Abs using the Pink Sandbag- 5, 5.5, 6

Lisa’s Burpee & Boxing Workout: Newer scores

Set youre 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 on the
site.

No matter what level you are starting at remember to work as hard as you can and keep going until you hear the beep!!

1) Press-up + Burpee + Tuck Jump x2 & 10 x Straight Punches – Using the pink Sandbag

2) Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches – Using the pinkSandbag

3) Press-up + Burpee + Tuck Jump x2 & 2 x Straight Punches + 2 x Hook Punches – Using the pink Sandbag

4) 2 x Mid Abs + 2 x Bag Touch Abs – Using the pink Sandbag

Bonus Butt Workout:

Set your interval timer for 3 Minutes and complete as many reps of the following exercise as you possibly can.

1) 2 x Switch Lunge & 1 x Prisoner Squat Jump (Stay Low)

Bonus – Weighted Workout:

Complete the following exercises below. Ideally you should be doing either between 8-10 repetitions or 10-15 repetitions. Make sure you don’t compromise your form for repetitions.

1) Bentover Row & Deadlift – Left & Right Alternative Legs – Using the pink Sandbag

2) Shoulder Press & Twist  – Using the pink Sandbag

3) Lunge Lawnmower Start-Ups – Left Side – 5kg Power Weight

4) Lunge Lawnmower Start-Ups – Right Side - 5kg Power Weight

5) Round the World – (This is a killer) - 4kg Power Weight

i.

Booty Lover Workout + Bonus Abs, Shoulder & Arms Sculpt Cool Down & Emotional Eating Talk

BodyRock Original Workout:

Including the ab bonus this workout will take you 16 minutes total.

Set your interval timer for 30/10 and do each exercise twice through back to back. For the abs bonus set your timers for 50/10 x 3 rounds. Please remember that you will be also doing 2 rounds of skipping skipping between each exercise.

1) FROG JUMPS & PRESS UPS- 5/5

2) CLEAN & PRESS + SQUAT & PRESS- 5/5

3) AROUND THE WORLD + SQUAT- 5/7

4) SWITCH LUNGE & TWIST (UGI)- 8/8

5) ELEVATED PUSH UP- 13/14

6) OBLIQUE & LEG LIFTS- 10/10

Bonus – Ab Workout:

Set your interval timer for 3 rounds of 30 seconds work and 30 seconds work & complete the following three exercises one after the next.

1) Side Oblique Plank Drop -Left Side

2) Plank with Alternating Knee Tuck Left & Right

3) Side Oblique Plank Drop – Right Side

Bonus – Back & Chest Weighted Sculpt Cool Down:

Complete the following exercises below. Ideally you should be doing either between 8-10 repetitions or 10-15 repetitions. Make sure you don’t compromise your form for repetitions.

1) Shoulder Press

2) Bicep Curl

3) Upright Row (sandbag)

4) Tricep Kick Back/Dips

5) Hammer Curls

6) Flys

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

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)- 12, 12

2. Lunge & Swing using the Pink Sandbag- 15, 15

3. 3 point jumps + R & L Knee to Elbow using the Ugi Ball- 11, 11

4.  Side Leap using the Ugi Ball- 42, 36

5. Tricep Dips + Knee Tuck using the Dip Station- 9, 9 (assisted)

6. Walking Pike Push-ups- 11, 12

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

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

Time completed in 11 minutes and 28 seconds

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- 19, 20

Squat Leaps- 42, 34

3 Tier Push ups- 15, 12

Reverse Pull Ups using the Dip Station- 19, 17

Squat & Press using the Pink Sandbag- 27, 25

Switch Lunge’s- 50, 41

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