#bodyrock.tv

[befitnessweb-blog]

New Post has been published on http://www.befitness.pro/fitness-ultimate-stretching-routine/

Fitness - Ultimate Stretching Routine

(adsbygoogle = window.adsbygoogle || []).push();

https://www.youtube.com/watch?v=JCg2UDQQPLI

(adsbygoogle = window.adsbygoogle || []).push();

[rkayb]

Just did a new workout, at least to me. I feel so good. 40 minutes, 61 rounds, so much sweat!

[sophievdw-stuff]

Monday workout done and dusted

After a party-filled weekend (my son turned 3 and we had a superhero party for him) it was back to working out this morning - and I was actually happy to get back into it. 

Here is what I did:

BodyRock HiitMax | Workout 65 – Strength, Speed & Power Workout

Workout Breakdown:

12 Rounds Total. 

Cardio: Switch Lunge & knee ( L&R Alternate ) - I did the Cardio as I’m trying to stick to Cardio this week

Strength: Squat & Front Raise

1. Knee Tbar Obliques ( L&R Alternate ) - I don’t have a tbar but I did it with 3kg dumbels

2. Deadlift & Knee Kick – Left Leg - with 3kg

3. Deadlift & Knee Kick – Right Leg- with 3kg

4. Elevated Toe Touch, Elbow Touch, Hand Knee Touch ( L&R Alternate )

5. 1 Arm Plank Tricep Dips – Left

6. 1 Arm Plank Tricep Dips – Right

Then I did

BodyRock HiitMax | Workout 67 – Forget Fear Workout

Workout Breakdown:

12 Rounds Total. 

Cardio Today Is – Squat Jumps - boy did these work my legs! I did not manage it to 8 sets of these, the last 4 I substituted with another cardio routine 

1. Lunge & Press & Kick – Left - with 3kg

2. Lunge & Press & Kick – Right- with 3kg

3. Squat & Side Lift- with 3kg

4. One Leg Mountain Climbers & Squat & Kick   – Left

5. One Leg Mountain Climbers & Squat  & Kick – Right

6. Cross & Through – Left

7. Cross & through – Right

8. Windmill Legs & Two squat jumps

Then I had enough time for a quick Yoga session!! YAY!!

Lucky Day 13 invites you to fly like and eagle aiming for full breaths and eventual exquisite ease. Check in with your Day 13 endurance by softening your jaw and the skin of your face. Unfurrow that brow, lighten your heart and unwind your mind with this savory Humble Warrior sequence. Stretch, twist and FLY. Listen to your body. Don’t push. Don’t worry, have fun!

My daughter woke up really early and watched me do the yoga session - she didn’t feel like doing yoga at 5am with me,  lol!

[gymprogramblog]

Workout DVD Reviews: Tone it Up, Ballet Beautiful, P90X, BodyRock.TV & More!

Workout DVD Reviews: Tone it Up, Ballet Beautiful, P90X, BodyRock.TV & More!

http://veronabrit.blogspot.com/ for style, beauty, fitness & more! Join me on Facebook: https://www.facebook.com/VeronikasBlushing

Workout videos: Tone it Up Beach Babe DVD: http://beachbabedvd.com/ http://www.toneitup.com

Ballet Beautiful DVD (Mary Helen Bowers): http://www.balletbeautiful.com/

http://www.balletbeautiful.com/bb-store

BodyRock.tv- http://www.bodyrock.tv/

[youtube=http://www.youtub…

View On WordPress

[sophievdw-stuff]

Monday and back to basics

This morning I had a feverish daughter (turns out she has tonsolitis), a son with interrupted sleeping patterns, a windstorm of note at 1am and then rain from 2 - 4am. 

I thought at first I would blow off my workout, but then decided that’s bullshit, laced up my trainers and started.

This morning

Workout Breakdown:

12 Rounds Total

You have a choice of either a cardio or a strength component this week.

Cardio: Switch Burpee & Double Tap Feet

Strength: Clean & Press & Squat & Press - I decided to focus on strength this week

1. Burpee & Front Kick ( L&R Alternate )

2. Push-up, Knee Touch & Front Kick ( L&R Alternate )

3. Side Kick & 2 x Knee Abs – Left Leg

4. Side Kick & 2 x Knee Abs – Right Leg

5. C Sit & Clap Knee Abs

6. Roll Spider, Push-up & Burpee Tuck.

Workout Breakdown:

16 Rounds Total.Set your Interval Timers to 30 seconds on and a 10 second rest if you are completing this without the video. We complete the following exercises 4 times through.

1. Elevated Push-up - managed 2 rounds with my toes on a chair, 2 rounds on the step on my stoep

2. Competition Burpees - hate these but man do they work!

3. Weighted Squats - with 5kg 

4. ElevateTricep - god I hated these! only managed 2 rounds with this

Then I moved on to:

30 Days of Yoga – Day 10

This Day 10 Sun Salutation sequence is great if you are on the go and should feel awesome after 9 days of an amazing 30 Day Yoga journey! Use this practice to work on synchronizing the movement with the breath. Increase strength and flexibility as you welcome warmth to the body. Sun Salutations warm up the body and can refresh us in so many ways. Great for the nervous system! Great for the immune system! Great for depression! Make adjustments as needed and listen to your body!Connect and support others down below! Cultivate positivity. Remember each day is different! The journey is the reward! 

I really like this and luckily there was still some time left, so I did the following:

30 Days of Yoga – Day 11

Day 11 balances and strengthen’s your Shakti energy. Shakti is considered the essential energy to live a healthy and vibrant life. Connect to an open mind and heart with creative energy – whatever that means to you. Use this awesome practice to seek, find and connect to the power within. Stay curious! “Don’t Give Up!” Discover! It’s there. Awaken it! This sequence is also awesome for pre-workout warm up – great before a run or a trip to the gym.

It was a really nice workout - combining the BodyRock with the Yoga. The BodyRock works me like nothing else and the Yoga is wonderful to stretch out my muscles. 

[sophievdw-stuff]

Workout done! Plus I managed an elevated pike push up

I'm getting really excited that my abs and legs are stiff and sore lol! Who would have thought it 6 months ago :) I didn't get to do Day 3 of the 14 Challenges yesterday morning before going to gym, so I did them in the afternoon while my 3yr old son was watching Nickelodeon Jr  - thank goodness for cartoons!

So I did:

Yesterday

Abs

30s plank / 20 V-ups / 25 sit-ups

Legs

20 high knees / 25 calf raises / 30 plie squats  - all of these with 10kg weights

Butt

30 squats / 15 lunges / 20 burpees - the squats and lunges with 10kg weights and I divided the burpees into sets of 5 and spread them out in between the other excerises - that's allowed right?

Today 

It was a rest day in the Challenge

I did the BodyRock Workout 54 - Fat Blasting Hiit Session:

30s on / 10s rest - weighted exercise with 10kg weights

1. Shuffle & Burpee  – ( L & R Alternative ) 

2. C Sit & One Bike Knee Tucks  – ( L & R Alternative )

3. Squats4. Wide Squats

5. Single Leg Push-up & Reptile – ( L & R Alternative )

6. Elevated Lunge – Left

7. Elevated Lunge – Right8. Push Up Side Plank Knee Touch – ( L & R Alternative ) 9. 1 Mountain, 1 Under, 1 Spider – ( L & R Alternate )10. Chest Press & Ab Legs 11. Reverse Pull Ups

12. Scissor Abs & Bike Arms –  ( L & R Alternative )

13. Plank – Forward & Behind Taps – Left

14. Plank – Forward & Behind Taps – Right 

15. Elevated Pike Push Ups - my first time ever with elevated pikes and I nailed it!

16. High Knees

I want to try to repeat the workout tonight (as it's a challenge rest day) and tomorrow my group is doing Yoga - we are going to start with Yoga with Adriene's 30 Day Yoga challenge 

[sophievdw-stuff]

so nice to have sore muscles again!

My abs are so sore this morning and I love it!

I haven’t felt sore muscles in a few weeks (due to being sickthe last three weeks) and it’s so nice for me to feel that my abs are sore.

So this morning I did Day 2 of the 14 Day challenges:

 Abs

25s planking / 15 V-sit-ups / 20 sit-ups

 Butt

25 squats /  20 lunges /15 burpees (god I hate those – I did them in groups of 5 just to get through them)

 Legs

15 high knees /  20 calf raises / 25 plie squats

 Then I did 1 round of BodyRock HiitMax Season 3 Workout 53. 

30s on and 10s rest

1. Squats – Wide to Narrow (weighted with 5kg)

2. Push Up & Twist – ( L & R Alternate )

3. Lunge Forward, Backward & Side – Left (weighted with 5kg)

4. Lunge Forward, Backward & Side – Right (weighted with 5kg)

5. Tricep Dips (on the floor – I still need to get variations of this move)

6. 1 Leg Deadlift & Row – Left (weighted with 5kg)

7. 1 Leg Deadlift Row – Right (weighted with 5kg)

8. Side Step & Touch Box – Left (weighted with 5kg)

9. Side Step & Touch – Right (weighted with 5kg)

10. Lunge & Kick – Left (weighted with 5kg)

11. Lunge & Kick – Right (weighted with 5kg)

12. Super girl Push up & Elbow Touch Knee – ( L & R Alternate )

13. Drop It Like Its Hot (weighted with 5kg)

14. Shoulder Squat & Drop Tucks (weighted with 5kg)

15. Squat to Arms Reach & One Leg Lift – ( L & R Alternate ) (weighted with 5kg)

16. Plank 4 ‘n’ 4 Leg Outs – ( L & R Alternate )

17. Plank & Side Oblique Knee Touch – ( L & R Alternate )

18. High knees

 I didn’t get to repeating the 14 Day challenges last night, my husband surprised me with dinner and a movie (American Sniper) and we got home late; so I’m hoping to repeat them tonight.

[sophievdw-stuff]

Finally started working out again

I've been sick for almost the whole of February - which I planned to be Fitbuary and it ended up being Flubuary :(

But this morning I was back on track (been lacking motivation and decided working out would be my motivation).

So this morning I did Season 3 of BodyRock.tv - workout 53:

30 sec on, 10s rest

1.  Knee Touch & Under Leg Push Up – ( L & R Alternate )2.  Step & Swing –  ( L & R Alternate )3.  Lunge & Press – ( L & R Alternate )4. Squat & Opposite Air Press –  ( L & R Alternate )5. Reverse Crab Plank & Opp Side Touch –  ( L & R Alternate )6. Lotus 1 Leg Squat – Left7. Lotus 1 Leg Squat – Right8. Push Up Leg Over Reach – Left9. Push Up Leg Over Reach – Right10. Lunge & Shoulder Press  – Left Side11. Lunge & Shoulder Press  – Right Side12. Wide Squat & Calf Lifts13. 1 Leg Sky Lifts to Knee Touch’s  – ( L & R Alternate )14. Jack Knife Abs15. Holding Weights – V Scissor Legs16. Lunge Kick & Twist Weight – Left17. Lunge Kick & Twist Weight – Right 18. Skipping

I wanted to do it twice through, but we exercise in a group and the other ladies decided not to BUT luckily I thought they would feel like that so I did a 14 day abs, legs and butt challenge BEFORE they come over (at 4:30 am).

So I also did:

20s plank/ 10 V ups / 15 sit-ups

20 squats / 5 lunges / 15 burpees

10 high knees / 15 calf raises / 20 plie squats

And I really felt so good afterwards :)

yay me!

I'm going to try to repeat day 1 of the challenge tonight - will probably do it while the kids are having their bath. 

Tomorrow I plan on doing day 2 of the 14 day challenge and workout 54 in the morning and then try to squeeze in workout 53 in the afternoon.