BodyRock Boot Camp – Day #6 – Full Body by DailyHIIT

BodyRock Boot Camp – Day #6 – Full Body



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Hi BodyRockers,
Day #6 – Today we are concentrating on a Full Body Burn.
We are going to work every muscle in the Body to keep us on track & keep us focused & moving forward ready for next weeks challenges.
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Setting Up:
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My Bench Today:
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Sandbell Filling:
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Are you ready to train ???
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I would recommend a medium weight and try to lower and slower with the moves today. You have a well deserved active rest day tomorrow – so really enjoy the burn today & go low & deep.
I want the ”burn” to become your best 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 a little deeper – You are stronger than the will to want to quit before the 30 seconds is up.
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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. 
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So between the 30 second skipping (or cardio of choice) intervals today  we are working on every muscle in the Body.
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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This week on www.Bodyrock.tv in the diet section we are going to be doing a ‘One Ingredient Diet Challenge‘.

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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.

Links:
Click Start Here for the Diet Preparation to Start the One Ingredient Challenge.
Click Here For Day Six of the Diet Challenge.
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Are You Ready To Seriously Kick Some Ass Today ? 
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Todays Motivation:
For everyone out there looking for the motivation to get started – please understand that the beginning of your BodyRocking journey is a tremendously exciting time. Just getting up off of your ass and trying these workouts each day is a huge step forward – a major accomplishment in itself.
Then you have to look forward to the physical changes that will be rocking your body very quickly. Beginners always see fast changes – take these early shifts in your strength, power and confidence as a massive motivational boost. We are here to tell you that you can do it – there are tens of thousands of BodyRockers all around the world that come together here to train everyday – and they all took those first steps.
You can too. This is your life – nothing is more sacred or precious. Celebrate it by reaching to a new level of empowerment and experience the blossoming of your spirit, mind and body.
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. Advanced – Go Hard, Heavy & Go Twice Through if you can.
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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)
See Here for instructions if you missed the start.
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Enjoy your workout today – go hard – make every second count !
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Workout Breakdown:
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1. 2 x Switch Lunges & 1 Push Up
2. 8 x Mountain Climbers & 1 x Burpee Jump
3. 4 x Full Squats & 4 x Jump Squats
4.  4 x Plank Jump Legs In & Out & 4 x Jump Star Jumps
5. Side Oblique Plank Push Up – L&R Alternate
6. Tricep Dips – Elevate legs - using the Equalizer or Dip Statio
7. Crab Toe Touch
8. Bike Legs & L&R Chest Press  - using the Sandbag, Power Blocks or TBar Weights 
9.  Scissor Toe & Chest Press + Leg Jack Knife – Left & Right Alternate – using the SandbagPower Blocks or TBar Weights 
10. Left & Right 3 Point Lunges – Front, Side Out, Back - using the Sandbag, Power Blocks or TBar Weights 
11. Push Up & 2 x Step Feet In Left & Right & Clean & Press & Squat & Press - using the Sandbag, Power Blocks or TBar Weights 
12. Tricep Dips & V Abs – using the Equalizer or Dip Statio
13. Cross Toe Touches & Jack Legs
14. High Plank Elbow Touch’s – (L&R Alternate)
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The Burnout today is EPIC !!! One of my favourites so far :) …… It’s found in the Journal Here

BEEP BEEP BEEP !!!!
You made it to your active rest day !! Enjoy Tomorrow off – you deserve it !!

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