BodyRock Boot Camp – Day #3 – Chest & Back
BodyRock Boot Camp – Day #3 – Chest & Back
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Hi BodyRockers,
This is it. Day #3 is here. We give your Ass a rest today and work on the Chest & Back. Yeeeyyyyyy my favourite …
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You may be aching a little today. Don’t worry – That’s totally normal.
If you are not used to skipping (if you chose that cardio move) – you also may be feeling tight in your Calf Muscles.
I recommend that you try to really stretch when you are warm (Using a towel around your foot. Lay on you back, straightening the leg to the ceiling and using the towel pull the leg towards you with a flat foot – hold the stretch for a few minutes.) Remember you can always mix it up and change the skipping to Step Ups, or another exercise that will still get your heart rate up – but give your legs a chance to recover.
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This week’s Boot Camp Diet Challenge -
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This week on www.Bodyrock.tv in the diet section we are going to be doing a ‘One Ingredient Diet Challenge‘.
Make sure you head Here to take part in the ‘One Ingredient Meal Challenge’. As its one of the most popular questions I get asked.
I will be sharing my meals for the WHOLE week everyday on the site in the diet section.
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Links:
Click Start Here for the Diet Preparation to Start the One Ingredient Challenge.
Click Here For Day Three of the Diet Challenge.
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Hows Your Ass feeling ?
Now, If you don’t feel that ‘burn’ in those gorgeous ass cheeks of yours today from yesterdays workout – then next time we do Ass’ you defiantly need to add some more weight … ok ? altho I am sure knowing BodyRockers & judging from the amazing pictures you have posted, I can see you went hard & all out !! because, let’s be honest, thats how we roll right ?!
Remember – If it doesn’t challenge you, it won’t change you – so always go to your maximum.
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Day #3 – Ok so today we are concentrating on Chest & Back.
I would recommend a medium weight and really try not to stop before the BEEP. Enjoy the burn, that burn will become your friend today & when you get to that point where you want to stop – ask yourself if you want your body to change ? and if the answer is yes, grit those teeth and dig deep.
I am quite strong in my upper body for my size so I will try to go as heavy as possible, while leaving a smaller weight at my side to jump down to if required – maybe this is an option you want to try as it allows you to make the most of the 30 seconds without having to stop.
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As Always, Please let me know what you thought today either below *points below to the comments part* or as most people do – on the Facebook Pages.
We are all working towards the same goal. So if a fellow BodyRocker posts a picture or a meal or maybe you just loved todays workout – Show some love by a simple ‘Like‘ or ‘Share‘ us – it really does help.
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So between the 30 second skipping (or cardio of choice) intervals today we are going to be working our Chest & Back – Tomorrow we are all about the Core – so maybe that will motivate you to pouch that little bit more today knowing its all Abs tomorrow ?
Have you taken your Body Measurements ? This is a must so you can see the change you make over the next 21 days. Just click – Here
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Are You Ready ?
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Todays Motivation:
Own your power. Most of us have a lot more power in any given situation than we realize. We choose what we think about, we choose how to interpret events and we assign meaning to our lives. The point of choosing is now…now…now. Every moment, each interaction is a chance to own your life and decide what direction you want to go in. You are either moving toward your goals and your life is on purpose or you are wandering in the dark. There are only two paths and no matter which you are on in this moment it is the result of the choices you have made. The difference between feeling powerful and powerless comes down to owning it. The difference between being helpless and helpful in effecting change in your life is owning it. Drifting is a painful place to be. It hurts the soul to be wasting the gift of life. This pain can cause a paralysis – and infection of the spirt called procrastination. But eventually the pain becomes so great, the discomfort of sitting on your ass when you should be living becomes so overwhelming that its actually more painful to do nothing than to step up and take a chance on yourself. So if you are not where you want to be in life then stand up, look at the path that you are on and vote with your feet. Own every step moving forward. Climb those mountains, move the quest of your life forward. Take a deep breath and own it.
Enjoy your workout
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YouTube BootCamp Playlist – Here
Exercise Tutorials Videos – Here
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Workout Breakdown:
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Set Your 
to 10 seconds rest & 30 seconds work as below.
to 10 seconds rest & 30 seconds work as below.
Advanced – Go Hard, Go Heavy & Go Twice if you wish.
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Let’s go HARD & get this Workout Smashed !
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You can use your 
or 
or 
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(click images to view)
or or 0r (click images to view)
If you haven’t had time to get your equipment yet, or it’s on it’s way – There are Free Home Equipment Ideas – Here
If you are training in your Gym or on your own – Complete as many rep’s of the following exercise’s before the 30 seconds is up: Post your scores below to remind yourself how far you have come when you HIIT this again.
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Todays Workout:
Remember - You will skip (or copy the cardio exercise I do, or pick your own) for the first 30 seconds while I take the first exercise.
Don’t worry – I will do variations of each exercise while you watch. So, while you complete the cardio 30 sections i.e skipping – just watch me & then pick the level of that exercise that suits you. (or mix the exercise up for something else if you can’t do that particular exercise for some reason – you have to think of your feet sometimes)
See Here for instructions if you missed the start.
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Enjoy your first few steps to changing your life !
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Workout Breakdown:
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1. Single Arm Chest Press & Reverse Curl – Left Arm – using the Sandbag, Power Blocks or TBar Weights
2. Single Arm Chest Press & Reverse Curl – Right Arm – using the Sandbag, Power Blocks or TBar Weights
3. Superman Lift to Push Up – Opposite Knee To Elbow – (L&R Alternate)
4. Push Up, Burpee & Clean & Press
5. Elevated Bench Close Dip Push Ups
6. 1 Arm Tricep Bench Dip – Left Arm
7. 1 Arm Tricep Bench Dip – Right Arm
8. 1 Leg Monkey Push Ups & Half Burpee – L&R Alternate
10. Walking Push Ups & 10 Mountain Climbers
11. Plank Row, Fly Side Raise & Front Raise – Left Side - using the Sandbag, Power Blocks or TBar Weights
12. Plank Row, Fly Side Raise & Front Raise – Right Side - using the Sandbag, Power Blocks or TBar Weights
13. L&R Alternate Scissor Leg Single Arm Chest Press – Left Side - using the Sandbag, Power Blocks or TBar Weights
14. Oblique Jump Push Ups – (L&R Alternate)
15. Plank Renegade Rows - using the Sandbag, Power Blocks or TBar Weights
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