I have added a NEW bonus Strength Warm-up & Cool Down within this workout, weights are optional & I have given modifications below each picture for all fitness levels. The photos and explanations are below:
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Strength Warm Up:
1) Sandbag Squat – using the
Legs hip distance apart. Core Tight. (Modification - Bodyweight Squats. Weight Optional.)
Don’t let the knees come over your toes. Sit back. Hip’s First.
2) Plank Knee Tucks(Alternating Left & right Knee – 30 in Total) – Using the BodyRock
Get into the Plank Position. Straight Body Line. Elevating the Body will make the exercise more advanced. (Modification - Don’t Elevate the Plank. Go on to your elbows for the Plank. Modify the Push-Up onto your Knees )
Bring the Right Knee in towards the Chest. Maintaining a Strong Core and Straight Body Line.
Return to the Plank Position
Now, Bring the Left Knee towards the chest.
Repeat Left & Right for 30 Reps
3) Shoulder Press - using the
Start with the at your shoulders. Legs hip distance apart. Slight bend in the knees. Core Tight. Hips under.
Raise the above your head and return back to the starting position @ the Shoulders.
(Modification - Use a lower weight. Perform the exercise seated)
3) Bent-over Row- using the
Start in the Bent over position. Flat Back. Core Tight.
Draw the up towards the body. Making sure you keep your elbows tight to the body when you draw them back
High Knees Skipping - 8 Rounds of 50/10
Lift the Knees as high as possible. Keeping your Knees Soft on landing.
(Modification: for the High knees Skipping are High Knees, Prisoner Squat Jumps, Jog/Run On Spot, Box Step Ups, Switch Lunges, Burpees, Squat Jumps)
Strength Cool Down:
1) Sandbag Squat - using the
Legs hip distance apart. Core Tight. (Modification - Bodyweight Squats. Weight Optional)
Don’t let the knees come over your toes. Sit back. Hip’s First. Sit Back in to the Squat.
2) Push Ups - Using the BodyRock
Get into the Plank Position. Straight Body Line. Elevating the Body using the will make the exercise more advanced.(Modification: Don’t Elevate the Push Up)
Lower the Chest to the floor, Ensuring your Core is tight & return to the starting position.
3) Reverse Pull Ups - Using the BodyRock
Feet Under Knees. Core Tight. Using the BodyRock . Lift the body up towards the bar, returning back to the starting position & repeat. (Modification – Advance the exercise by extending the Legs or elevating the feet)