BodyRock Boot Camp – Day #4 – HiitCore by DailyHIIT

BodyRock Boot Camp – Day #4 – HiitCore



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Hi BodyRockers,
So, How are you doing ?
Today we rolled onto the beach again & OMG did I work hard. I am sure you will love this workout. It was Hot, Sweaty & Awesome !!
Advanced – GO TWICE !!!
Todays Burnout is sooooo good too :) (of those who have the journal)
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Todays Shoot:
Here is how we rolled today:
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My ”Bench” Today:
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My Weights Today:
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Paul Filming:
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Santa Monica Yo !!
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Ready to HIIT IT !
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Are you enjoying the change of pace so far from the 12 minutes we did on the Last Challenge ?
I want you to feel pushed but able to complete the rounds – tired but strong & loving it ?
Soooooo Day #4 already !! – and today it’s all about that sexy core.
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Time to get some Killer Six Pack Abs !!
Now, just doing crunches all day will not give you a six pack. ‘Abs are made in the kitchen’ – so if you are struggling to get the core you have always wanted, I would suggest you look at your diet?
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This week’s Boot Camp Diet Challenge -
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#4
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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 Four of the Diet Challenge.
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Post below or on the Facebook Pages if you are on board. I guarantee in a week your whole body will be leaner, tighter, brighter & more efficient.
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Today I need you to make sure that you are pulling in those Abs all the time !!
If we are on the floor – I need you to concentrate on not allowing your back to arch, keep it on the mat. Get that core pulled in tight & if you are more advanced (you know who you are *waves*) – try to really slow the moves down – bringing your shoulders a little higher & lift a little more with every move, maybe if possible raise your feet off the floor too – Really get deep into those muscle fibres.
Day #4 – It’s time to get that Bikini Body you always wanted ! (not you boys – you wouldn’t suit a Bikini .. altho saying that, I do know some boys that would lol)
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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’ – 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 out Chest & Back with Mr Sean Light – so maybe that will motivate you to pouch that little bit more today knowing its 12 Min’s 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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Get Your Head & Body Ready To Kill This Workout ! – Are You Ready ? 
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Todays Motivation:
The mountain of success is littered with the fallen.
We all leave base-camp together full of hope and piss and vinegar.
This time will be different we tell ourselves.
24 hours into our climb 50% of people fall away for one reason or another.
The McDonald’s drive thru special beckons or the TV traps you on the couch and the heroic quest is lost like loose change in the cushions of the sofa.
On the rest of us go to live another day – another step towards our goals.
Some that continue on  pitch their tents during the accent and decide to settle. These are the dabblers, the habitual gym regulars, the people who have been on the quest forever but never actually realize any change. They read on the elypical machine. They get to feel like a climber without moving their game up. The vast majority live here – occasionally slipping back down to base camp, but mostly just hovering in their comfort zones.  It’s a social place to hang out and you get to take trendy sneakers to work with you – you get to enjoy the moniker of someone who “works out” but because you never commit to achieving what you are capable of you spend at least some of your time watching wistfully as the real climbers reach up and above and disappear into the heights above.
 The climbers climb. Up, beyond, ahead. They come in all shapes and sizes – all body types. We recognize them because we sense their power and we are inspired by it. They are the ones still moving, still striving. What powers these dynamos of discipline and motivation? What makes them power through that extra rep? I believe that they measure themselves not against the photoshopped silhouette from a magazine or even the other climbers around them – they push against their own personal bests and they do it consistently.
If you push to beat your own personal best you will always rise above where you are now. Day by day – 1 step at a time you will gain altitude. This measure of success comes from the heart – it’s a truth between you and your soul – and it defines the true climbers in life.
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 Screen Shot 2013-08-17 at 8.22.17 PM  to 10 seconds rest & 30 seconds work as below. Complete the following circuit once through (Twice if you are advanced & feeling super hardcore)
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Let’s go HARD & get this Workout Smashed !
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You can use your  Sandbagor Screen Shot 2014-01-26 at 8.18.34 PMor  LE_Affiliate_Pic550r powerblockthumb (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)
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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. Cross Over Jack Knife Left - Using Power Blocks or Sandbag or TBar Weights 
3. Cross Over Jack Knife Right - Using Power Blocks or Sandbag or TBar Weights 
4. High Low Abs & Push Up
5. V Sit & Bike Legs
6. Single Arm Row & Push Up & Burpee Press - Using Power Blocks or TBar Weights 
7. Cross Shoulder Press to Knee – L&R Alternate – Using Power Blocks or TBar Weights 
8. Knee Tucks & V – Using the Equalizer or Dip Station
9. Box Knee Kift & Twist Weight – L&R Alternate – Using Power Blocks or Sandbag or TBar Weights 
10. Bench V Lift x 5 & V Touch Toe x 5 – R&L Alternate
11. Sandbag Swing – Using Power Blocks or Sandbag or TBaWeights 
12. 1 Arm & 1 Leg Row x 5 & 1 Leg Shoulder Press x 5  - Left Side – Using Power Blocks or Sandbag or TBar Weights 
13.  1 Arm & 1 Leg Row x 5 & 1 Leg Shoulder Press x 5  - Right Side – Using Power Blocks or Sandbag or TBar Weights 
14. Mountain Climbers x 10 & Crab Toe Touch

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