Week 3 Day 3 - BODYROCK.tv | Fitness Advice, Workout Videos ...

The 30 Day Timetable:

(*you complete all the tasks on each day ? everything will be included in the daily post you need to complete each workout ? so just check in everyday*)

Tip: Depending on where you are in the world, It?s handy to always work a day behind as somedays the videos include more content and do not go up until later :)

Click?Here to download a copy ? Cross off the days to keep you on track :))

Note: There are paper copies of all the workouts available on Lisa-Marie?s Facebook Page?Here that you can print off to take with you.

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 BodyRock Burn:

BodyRock Burn Workout Video:

Get your gear for this workout here:

Set your?interval?timer to 12 rounds of 50 seconds work with a 10 second rest ? You will complete the following circuit 3 times through.

1) 1/2 Burpee, Star Jump, Burpee ? Using the?Ugi ball

2) Elevated Push Ups & Tricep Dips ? Using the?Ugi ball & the BodyRock?Equalizer or?Dip?Station

3) Sumo Knee Touch & Front Raise & Squat ? Using the?Ugi ball

4) Wide Leg?s Touch Toe Abs ? Using the?Ugi ball

 BodyRock Sculpt:

BodyRock Sculpt?Workout Video:

Set your?interval?timer to 3 rounds of 50 seconds work with a 10 second rest ? You will complete the following exercises below, each for 50 seconds

1) Low Squats ? Using the?Ugi ball

2) Punch Abs

3) Touch Ball Squats ? Using the?Ugi ball

 BodyRock Burn:

BodyRock Burn Tutorial Video:

 BodyRock Flow:

BodyRock Flow?Workout Video:

This months program incorporates:

- Intense Total Body ?BodyRock Burn? Workouts ? 12 Minute Workouts specifically designed to maximize fat loss.

- Specific Isolated Weighted ?BodyRock Sculpt? Program to run alongside the Burn & Flow Components ? To Dramatically Improve Overall Toning & Strength

- ?BodyRock Flow? ? Improve strength, flexibilty and help create long lean & limber muscles to support the ?Burn & Sculpt? Workouts.

- Diet Challenges ? Focusing on Portion Sizes, Recipes,?Tips & Help with all aspects of Diet & Food ? Ensuring you keep focused and on Track through the 30 Day Programme.

- Support ? Everyday we will be personally checking in with you on Facebook to keep you motivated, share food & give constant tips and tricks on ways to keep motivated, stay focused & on?track.

- Lisa-Marie?s Facebook page:?click?here,?Sean?s Facebook page:?click?here,?Freddy?s Facebook page:?click here

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