Fitness is Sexy ? Full Workout - BODYROCK.tv | Fitness Advice ...

Hi BodyRockers,

Can I just say ?. I have missed you all so much. I know I am on vacation & I am supposed to just relax but thats not my style at all ? I never stop BodyRocking so i?m happy to be connecting with you all on a ?workout level? and hearing the feedback, scores and times etc? so on a personal note, I am really glad to be uploading a video today :).

Today I have set up a warm up, workout or cool down (whichever you prefer to use these workouts for) .

These 3 warm-up workouts are varied to your level and time available. Make no mistake they will get your inner engines ready to melt that fat away & will get you sweating ready to stretch and smash out your chosen BodyRock workout for the day.

I have added a full body stretch and a lower back stretch in this post too so if you have time you can really have a total BodyRock experience :).

If you are just starting out with us, why not try this as your main workout and see how you progress easy time you try it :) or if you are still working up to the times shown below, you can find a?paper copy of this workout on My Facebook page which you can print off and do at your own time and pace :).

This isn?t suppose to be easy, it?s designed that by the time you complete this workout your muscles will be warm and your heart will be pumping & endorphins will be rushing through your body. Go all out & give it all you have got, give it 110% !!

**When BodyRockers Smash out a workout they always click the??like??button ? It takes one second but it lets us know you are part of the BodyRock Team.**

Enjoy these everyone

*** PS, Check back for a new 12 Real Time workout being added :) ***

See You in the living room ;)

L xx

Ps, If the sound was on? you would hear me say GO GO GO !!!! & YES YOU CAN !!!

There are Three warm ups / work outs / cool downs ?to pick from today ?-

The 9 Min ? Real Time?Warm Up:

(Perfect for Strong Beginners / Intermediates or Advanced / workout or cool down )

Get your gear for this workout here:

9 Min Warm-Up Workout Breakdown:

Set your interval timer to 20 seconds work with 10 seconds rest. Repeat 3 times through :).

1) Prisoner Jacks

2) Squat & Kick

3) Jump Over

4) Squat Touch Floor Jumps

5) Squat & Side Lift

6) Floor Hops / Mountain Climbers

x 3 rounds !

7 Min LITE Real Time Warm-Up:

(Perfect for Beginners / Cool down / Warm up / Work out )

Set your?interval timer to 20 seconds work with 10 seconds rest. Repeat 3 times through :).

1) Knee Touch x4 + Bum Kick x4

2) Jump Over

3) Heel Kick x4 + Step Back x 4

4) Prisoner Squat Jumps or Jumping Jacks

5) Sissors

x 3 rounds !

12 Min ? Real Time?Warm Up:

(Perfect for Strong Intermediates / Advanced / Warm up / Work out )

Set your?interval timer to 30 seconds work with 10 seconds rest. Repeat 3 times through :).

1) Jumping Jacks

2) High Knees

3) Shuttle Runs

4) Heel Kicks

5) Squat Touch Floor Jumps

6) Floor Hops

x 3 rounds !

Pre Workout Real Time Stretch :

This is one of the most important parts of your workout !! Always make sure you stretch :)

12 Min Real Time Workout:

Set your?interval timer to a stop watch and?complete 50 of the following exercises at your own pace and modification.

( Beginners start with 10 reps each ? you can always do it all again ;) )

1) Burpees

2) High Knees

2) Bag Drop & Burpee Tuck Jump ? Using the Pink?Sandbag

3) Scissor Lunge

4) Elavated Plank Knee Tucks ? Elbow & Cross (Alternate between L&R Legs)

5) Touch Floor Jumping Jacks

6) Overhead Lunge & Kick ? Left Leg ? Using the Pink?Sandbag

7)?Tuck Jumps

8) Overhead Lunge & Kick ? Right Leg ? Using the Pink?Sandbag

9) Criss Cross Reach Through Abs (Alternate between L&R Legs)

10) 500 High Knee Skips

My Time: 26 mins :)

Real Time Ab Bonus

Set your?interval?timer to 10 seconds rest 50 seconds work. You 10 seconds rest will be a plank ?.. sorry in advance :)

1o seconds Plank

1) Oblique Hold & Reach Under ? Left Side

10 seconds Plank

2) Oblique Hold & Reach Under ? Right Side

10 Seconds Plank

3) Plank ? Alternating Arm & leg Reach Out.

Post Ab Workout Stretch:

(Stretching will help you getting tight in your lower back, This is one of the most important parts of your workout !! Always make sure you stretch :)?)

? BodyRock Main Facebook?Here

Source: http://www.bodyrock.tv/2012/08/13/fitness-is-sexy-full-real-time-workout/

rutgers dharun ravi george clooney arrested ravi leigh espn greg oden