I started the bodyrock 30 days challenge today - OMG I am soooo unfit!
Basically day one you do the fit test - a series of 8 exercises, 50 seconds each with 10 second rest in between. You record how many of each you can do and aim to improve that by the end of 30 days. I've written the number of each I did....
You do one 12 min intense session a day and 2 active rest days a week. How I would love to look like some of the women on their site!
I am so shaky I can hardly type. That list looks so easy until you do it.
I've taken before photos - semi clothed and will take afters and measured and weighed - more about the measurements though.
That looks ace hun! I can't quite work out where to find the list you posted - I wanna join too! I will support you but in spirit because I have put in a for a 6 week ban on BB so won't be around!! I love anything I can do quickly and easily at home rather than having to hoof it to the gym!!
How exciting. I'm looking forward to following your progress.
I think your figures are ok for the fitness trial - most of those exercises are pretty tough when done with correct form.
Keike, a burbee is when you stand then drop to a squat then to a plank then do a push up and then squat back to the stand again.
Thanks - I can't post a link I don't think - it's kinda commercial......put body rock tv into a google, it's the first on the list. Their website is pretty confusing to navigate - click on fitness tips in the middle and you get an run down of how the site works. Click on all workouts and scroll down, the fitness test is at the bottom as we are up to day 5. However I started a week behind due to it being my birthday last week haha. The fitness test template they mention, I still haven't managed to find.
My burpee was slightly modified - instead of both legs back together I stepped one at a time for the 3rd-9th! They hurt!! As was my push up - on knees.
Day 2 done and dusted. Arms feel like jelly, but muscles burniing = must be doing something!
Today's workout focused on arms, abs and thighs/butt:
Descending pyramid starting at 10 reps and reducing by 1 each round all using sandbag or some form of weights (I am using a green bag full of tin cans):
1. Alternate hand sandbag
2. Shovel lift left
3. Shovel lift right
4. Clean and jerk left
5. Clean and jerk right
Abs:10/50 timer
1. Reptile push up
2. Mountain climbers (ouch)
3. Star push ups (double ouch)
Day 3: Scales say I've lost one kg since Monday - what??? Not getting too het up about that......
Todays exercises 50/10 interval:
1) Sandbag Shoulder Lift & Drop (L & R Shoulder) – using the Pink Sandbag
2) 1 Leg Push-up’s & jump over the Sandbag bag (Leg closest to the bag is lifted) using the Pink Sandbag
3) 10 High Knees & 10 Mountain Climbers – using the Pink Sandbag
4) Tuck Knees & Explosive Star Jump
Ab Bonus:
Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.
1) Star Abs – Alternate L & R arms & legs.
2) Left Oblique Plank & Side Drop (modified on arm - ouchies)
3) Right Oblique Plank & side Drop
Hurt again and really puffed out - but oh it feels so good to have sore spots that I know I've been working!
Day 4 done and dusted, but oh dear, it was torrid!!!
A decreasing pyramid of 10 reps of the following horrible excercises!!
1. Double knee jump, weight press, backwards lunge left leg
2. Double knee jump, weight press, backwards lunge right leg
3. Raised push ups, knees on ground
4. Half burpee, weight press and repeat (killer)
5. Bicep presses in sit up position
Doesn't look like much, but that was one mother killer of a workout!!
I 'd better find me some muscles under this flab soon!
Ausgirl I'm going to go google it and give it a go. My weight is ok BMI around 23 but I feel fat and wobbly as I have no muscle. Maybe its just what I need to feel in shape. Awesome news on the weight and cm loss.
Supposedly a session is meant to be 12 minutes. But I assume that is if you are really fit - generally it takes me between 20 and 40 mins depending on how difficult the work out is.
Abs section 1 round 50/10 of:
1. Lumberjack lift left side
2. Lumberjack lift right side
3. Knee lifts - which I had to modify because I don't have the thingos to hand off.
Complete a descending pyramid from 10 reps of the following:
1. Keg squat (squat, pick up weight, lift above head, drop, 1 tuck jump, 3 squats)
2. Sandbag hugger (in squat position, holding weight to chest, do jumping jacks with legs in squat)
3. High knees, mountain climbers
4. Rotational abs (using weight bag in sit up position with body at 45 degree, lift weight above head and down on opposite side of body).
Actually quite enjoyed this one.
I have never been a sweater, but am now, so maybe there is something to this!
Complete 2 x 50/10 intervals of the following:
1. 1 push up, clean and jerk, press squat
2. 1 push up, alternate left/right side jump
3. Backward lunge right, press up
4. Backward lunge left, press up
5. Knee lifts to chest (on back)
Abdo bonus:
complete 1 round 50/10 interval of the following:
1. Leg lift -on back, core tight, feet flat on floor, bottom raised, back straight, straighten one leg, raise as high as possible
2. As for 1 on opposite leg
3. Weighted sit up, press up over head
Just looking at all those exercises makes me shudder! LOL, I am so hopelessly unfit at the moment, am about to start doing my daily walk thing again... I take my hat off to you!
How are your measurements going now?
Reply With Quote
Registered User
Body rock 30 Day challenge
what??? Not getting too het up about that......
Bookmarks