BodyRock Boot Camp – Day #8 – Arms & Abs
BodyRock Boot Camp – Day #8 – Arms & Abs
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Hi BodyRockers,
This is it. Day #8 has arrived. I am ready for you …
Did you enjoy you’re weekend ??
Have you prepped your food for the week so you won’t fall of the wagon ??
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We are upping our time this week by 10 Seconds … That sounds like nothing right ? Believe me it makes all the difference.
Try to go a little heavier but slower this week.
A Rep isn’t a Rep unless it’s done right! – Remember that when u are posting you’re scores in the BodyRock Boot Camp Guide.
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Are You Ready to HIIT Day #8 ?
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Todays Motivation:
Sometimes it seems like no matter how good you are with your diet, or how hard you try to be good & train everyday nothing seems to work. Once you get stuck in that rut doesn’t it seem almost impossible to get back on track? Thats where we come in, you don’t need to have a gym membership, expensive trainers, or know a special handshake to BodyRock, you just have to get involved and give your body and lifestyle the kick in the ass it needs to get your heart pumping & your metabolism burning. The feeling you get after sweating through and completing a 12 min workout with us will leave you energized and ready to take on the day, feeling empowered, strong and accomplished. 12 minutes of BodyRocking with us will make you feel like a better parent, friend, partner and reach into all areas of your life giving you greater strength and confidence in yourself. Looking hotter in and out of your clothes is just a natural by-product.
BodyRock may not be as slick as the fitness personalities you see on TV, but we shoot in a real living room, we do real exercises and we pour real sweat into every rep that we do. Our sweat comes from our pores – not a misting bottle 
This is as real as it gets – and the Word of Body that proves that all of this works belongs to the tens of thousands of BodyRockers who have changed their lives – not just their clothing sizes – by following along with us each and everyday. We are building the world’s largest free workout movement – and busting our asses to bring you new and fresh moves and exercises that are responsible for the cancelization (is that a word?) of gym memberships everywhere! This is your movement so make sure and get involved – post your scores, subscribe to the Facebook pages for your daily workouts – support each other and be kind to those BodyRockers taking their first steps.
This is as real as it gets – and the Word of Body that proves that all of this works belongs to the tens of thousands of BodyRockers who have changed their lives – not just their clothing sizes – by following along with us each and everyday. We are building the world’s largest free workout movement – and busting our asses to bring you new and fresh moves and exercises that are responsible for the cancelization (is that a word?) of gym memberships everywhere! This is your movement so make sure and get involved – post your scores, subscribe to the Facebook pages for your daily workouts – support each other and be kind to those BodyRockers taking their first steps.
If you are here for the first time, don’t worry we have beginners, intermediate and advanced workouts that have been broken down and modified to suit every level. If you want to see changes then this is where you need to be !! No DVD’s, no gyms, no signups or contracts – just your trainers and a space to bust your ass is all you will need to BodyRock
Enjoy your workout
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YouTube BootCamp Playlist – Here
Exercise Video Tutorials – Here
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Workout Breakdown:
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Set Your 
to 10 seconds rest & 40 seconds work as below. – Advanced go twice through !!
to 10 seconds rest & 40 seconds work as below. – Advanced go twice through !!
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Let’s go HARD & get this Workout Smashed !
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You can use your 
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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 40 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 40 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 40 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. Push Up, Row, Side Twist & Squat & Press - Using the Power Blocks or TBar Weights
2. 1 Leg Shoulder Press & Row - Right Leg – Using the Sandbag, Power Blocks or TBar Weights
3. 1 Leg Shoulder Press & Row - Left Leg – Using the Sandbag, Power Blocks or TBar Weights
4. Pike Elevated Press-Ups - Using the Equalizer
6. 4 x Flys, 4 x Squat & Press, 4x Hammer Curls - Using the Sandbag, Power Blocks or TBar Weights
7. 1 Tricep & 1x Oblique – L&R Alternate – Using the Equalizer
8. Elevated Spider Push-Ups & Tow Touch – L&R Alternate – L&R Alternate - Using the Equalizer
9. 2 x Ski Abs & 2 x Plank Row & Turn – L&R Alternate - Using the Sandbag, Power Blocks or TBar Weights
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