Day 3 - BODYROCK.tv | Fitness Advice, Workout Videos, Health ...

Hi Bodyrockers,

Today we are on Day 3 of the week long challenge.

Today we have a beta version up of some new graphics. We are just testing them out and they are not finalized ? but we are looking for a way to help you guys follow the routines. With this new display you can clearly see the interval clock,

the current exercise, as well as what is coming up next. Let us know your thoughts on it ? we need your input to keep making things better.

That said we hope that you are smashing through our first challenge, and that you are making the commitment to yourself to put in your 12 minutes with us each day. Stick with it!

Tomorrow our new guest trainer Mila is making her debut all the way from Finland. Please stop by and help welcome her by BodyRocking with us.

Enjoy day 3!!!

Best,

Freddy

Diet Challenge:

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.

.

BodyRock Video:

- Now Set Your?Interval Timer & GO !!!!!

BodyRock Workout Breakdown:

Set your interval timer to 12 minutes. 50 Seconds Work / 10 Second Rest minute rest in between rounds.

1. 2x Switch Lunge & 2 X Squat Jumps

2. 4 Walking Plank & 4 Crab Toe Touch ? L & R

3. 2 Left Leg Hops & 2 Right Leg Hops + 4 Scissor Jacks ? Using the Skipping Rope

4. 2 x Knee, 2x Oblique L&R & One V Lift Ab ? Using the BodyRock?Equalizer or?Dip Station

.

Butt & Inner & Outer Thigh Bonus Video:

Butt & Inner & Outer Thigh Bonus Breakdown:

Set your?interval timer to 3 minutes. 50 Seconds Work / 10 Second Rest minute rest in between rounds.

1. Step Lunge & Twist ? Left Leg ? Using the pink?Sandbag or the?Ugi ball

2. 3 x Pulse Squats & Side Step ? Using the pink?Sandbag or the?Ugi ball

3. Step Lunge & Twist ? Right Leg ? Using the pink?Sandbag or the?Ugi ball

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Facebook:

Friend Your Trainers on Facebook:

BodyRock Main Facebook?Here

Lisa-Marie Facebook?click?Here

Note: There are?paper copies?of?all the workouts available?on Lisa-Marie?s Facebook Page Here that you can print off to take with you.

Sean?s Facebook page click?here

Freddy?s Facebook page: click here

Lish?s Facebook page:?here

Haley?s Facebook page:?here

.

BodyRock App ? Find a Workout Buddy:

You can download the app for the iphone here:?http://bit.ly/BodyRockApp and the android version is here:?http://bit.ly/AndroidBR

Time: 12 MinWorkout Type: body weightExercises: 1

Get your gear for this workout here:

• Lisa's Protein OptionGet your supplements here
• BodyRocker Interval TimerGet your equipment here
• Ugi Fitness BallGet your equipment here
• Stability BallGet your equipment here
• Bodyrock EqualizerGet your equipment here
• SandbagGet your equipment here
• Door PullUp BarGet your equipment here
• Abs and Dip StationGet your equipment here
• Power WeightsGet your equipment here
• Indian ClubsGet your equipment here

Source: http://www.bodyrock.tv/2012/10/17/day-3-nothing-but-sweat-workout/

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