Tuesday's workout

*Update* Was unable to workout today due to a lot of glute pain when I woke up. Hoping to get this workout in tomorrow*

Alright well my glutes still hurt a little bit but I think the rest from working out this weekend really helped. Here's Monday's workout

Link:http://www.bodyrock.tv/2012/03/13/the-ultimate-bodyweight-workout-bonus-abs-core-butt-sculpt-cool-down/

Reset your interval timer again for 24 rounds of 30/10 again and complete the following 12 exercises below twice through.

1st Round:

1) Burpees & Push-Up’s

2) Squat & Press – Using the pink Sandbag

3) L Leg Alternative Push Ups

4) Knee Lift – Using the – (Using the BodyRock Equalizer or Dip Station )

2nd Round:

5) Burpees & Push-Up’s

6) Squat & Press – Using the pink Sandbag

7) Triangle Push Ups

8) Shoulder to Knee Crossovers – Using the – Using the Ugi ball

3rd Round:

9) Burpees & Push-Up’s

10) Squat & Press – Using the pink Sandbag

11) Monkey Push-Ups

12) V Touch Abs

*repeat again.

Bonus – Ab Workout:

Set your interval timer for 3 rounds of 50 seconds work and 10 seconds rest & complete the following three exercises.

1) Superman & Back Extension Hold – Switch Every 5 Seconds

2) V Ab Roll – Left & Right Alternate

3) Superman & Back Extension Hold – Switch Every 5 Seconds

Pulled a glute muscle so no workout today

Getting my workout in before my ortho appointment this morning. Got get my smile looking as good as my body for the wedding :)

Link:http://www.bodyrock.tv/2012/03/12/breakin-a-sweat-bonus-butt-chest-back-sculpt-cool-down/

BodyRock Original Workout:

Set your interval timer to a stop watch 25 reps of the following exercises

1) 25 – Burpee & Push-Up

2) 25 – One Leg Step-Ups – Right Leg – Using the pink Sandbag

3) 25 – One Leg Step-Ups – Left Leg – Using the pink Sandbag

4) 25 – Elevated Push Ups & 2 Under Knees

5) 5 – High Knees + Drop ( 25 Times )

6) 50 – Mountain Climbers ( 25 Each Leg )

7) 25 Tricep Dips – (Using the BodyRock Equalizer or Dip Station )

8) 25 Ball Squats – Using the pink Sandbag & Ugi Ball

9) 25 Stand to Plank

10) 50 Jump Mat Toe to Elbow (25 Each Side)

11) 50 – V Star Switch Abs (25 Each Side)

Complete 25 Reps of the following 3 exercise Routines:

A) Squeezes:

1a) 25 Squeezes – Legs Hip Distance apart

2a) 25 Squeezes – Knees Together

3a) 25 Squeezes – In & Out

4a) 25 Squeezes – Hold the Squeeze & In & Out with the Knees

B) Ass Inner & Leg Workout: (Repeat Left & Right Side Separate)

1b) 25 L leg Lift & Lower

2b) 25 Straight Leg Lift

3b) 25 Straight Leg Cross Over

4b) 25 Bent leg press to the ceiling

C) Inner & Outer Thigh: (Repeat Left & Right Side Separate)

1c) 25 Straight Leg Outer Thigh

2c) 25 Forward Bent L Press

3c) 25 Straight Leg Heal Toe Static Leg hold & Press Toe forward and back

4c) 25 Small Straight Leg Presses up and down

I was feeling a little bit like a fatty today so I decided to kill myself and do two workouts. And of course it is a really long one

Link: http://www.bodyrock.tv/2012/03/08/thong-shape-up-workout-bonus-abs-core-mixed-sculpt-cool-down/

BodyRock Original Workout:

There are 2 parts to this workout:

Part One:

Set your interval timer to 20/10 for 12 rounds & complete the following two exercises back to back completing as many reps as you can. – ( Beginners/intermediates – split these rounds below but split the rounds into 4 x 6 & complete the circuit twice through with a rest in between each two)

1) Jump Mat Push-Ups

2) Push-up & Plank Oblique Toe Touch

Reset your interval timer again for 12 rounds of 20/10 again and complete the following two exercises below, push as hard as you can

3) Squat Jump & Clean & Press – Using the pink Sandbag

4) Switch Lunge & Kick

Bonus – Ab Workout:

Set your interval timer for 3 rounds of 50 seconds work and 10 seconds rest & complete the following three exercises.

1) Plank Toe Floor Touch – Using the Ugi Ball

2) Reverse Curl Rolls & Stand

3) Plank Toe Floor Touch – Using the Ugi Ball

Bonus – Core & Mix Weighted Sculpt Cool Down:

Complete the following exercises below. Ideally you should be doing either between 8-10 repetitions or 10-15 repetitions. Make sure you don’t compromise your form for repetitions.

1) Clean & Press – Using the pink Sandbag

2) Push-Up, Side Plank & Reach through

3) Side to Side Chest Press – Using the pink Sandbag & the Ugi Ball

4) Bent Over Row – Using the pink Sandbag

5) Goblet Squats – Using the pink Sandbag

6) Left Leg Lunge – Using the pink Sandbag

7) Right Leg Lunge – Using the pink Sandbag

Yesterdays workout killed my legs but I'm back for more!

Link: http://www.bodyrock.tv/2012/03/07/booty-lover-workout-bonus-abs-shoulder-arms-circuit/

BodyRock Original Workout:

Including the ab bonus this workout will take you 16 minutes total.

Set your interval timer for 30/10 and do each exercise twice through back to back. For the abs bonus set your timers for 50/10 x 3 rounds. Please remember that you will be also doing 2 rounds of skipping skipping between each exercise.

1) FROG JUMPS & PRESS UPS

2) CLEAN & PRESS + SQUAT & PRESS

3) AROUND THE WORLD + SQUAT

4) SWITCH LUNGE & TWIST

5) ELEVATED PUSH UP

6) OBLIQUE & LEG LIFTS

Bonus – Ab Workout:

Set your interval timer for 18 rounds of 20 seconds work and 20 seconds work & complete the following three exercises one after the next.

1) Side Oblique Plank Drop -Left Side

2) Plank with Alternating Knee Tuck Left & Right

3) Side Oblique Plank Drop – Right Side

So sore from work but going to work out anyways

Link: http://www.bodyrock.tv/2012/03/05/super-hot-booty-workout-bonus-abs-back-chest-circuit/

There are 2 parts to this workout:

Part One:

Set your interval timer to 10/10 for 12 rounds & complete the following two exercises back to back completing as many reps as you can.

1) Plie Squat Jumps & Mountain Climbers

2)  Complete 200 High Knee Skips

Reset your interval timer again for 12 rounds of 10/10 again and complete the following two exercises below, push as hard as you can

3) Jump Lunge & Mountain Climbers

Part Two:

Set your interval timer for 6 rounds of 40 seconds work and 10 seconds rest & complete the following two exercises.

1) Forward/side lunge combination – alternative left & right legs – Using the pink Sandbag

2) Sumo Squat & V ab lift – Using the BodyRock Equalizer or Dip Station

* Repeat the whole workout again if you want an extra awesome workout session !

Bonus – Ab Workout:

Set your interval timer for 3 rounds of 50 seconds work and 10 seconds rest & complete the following three exercises.

1) Scissor Leg Switch Legs & Reverse Crunch

2) Touch Toe abs

3) Scissor Leg Switch Legs & Reverse Crunch