Today’s Workout

BodyRock Link: Sexy Legs and Tight Booty Workout

Interval Timer: Set your interval timer to 50 seconds work with 10 seconds rest.

  1. Ninja Jump Tuck 5 High Knees
  2. 2 Dive Bombers Plank Drunk Chicken
  3. 4 opposite knee to elbow, 2 alligator, 2 straight on
  4. 2 pop up push-ups,  5 squat jumps
  5. Reverse Pull-ups One leg out switch legs after 5 using the Equalizer
  6. 4 Sumo Squats 4 Switch Lunges
Completion Time: 12:00 (firm)

Notes: None.

Today’s Workout

BodyRock Link: Hot Booty Workout

Interval Timer: Set your interval timer to 50 seconds work with 10 seconds rest. This workout is a total of 12 minutes!  Set your timers for 12 rounds if you are doing 50/10.

  1. Clean & Press – using the Pink Sandbag – 20 Total
  2. Straight Abs – 20 Total
  3. Get Ups & Jump – using the Pink Sandbag – 5 Total
  4. Lunge & Twist – 10 Each Side (L & R )
  5. Press Ups – 30 Total
  6. Wide Leg 1/2 Burpee – 20 Total
  7. Oblique Lifts – 20 Each Side (L & R)
  8. Squat & Press – using the Pink Sandbag – 20 Total
  9. Jump Mountain Climbers – 30 Total
  10. Upright Row – 20 Total
  11. Bicep Curl & Press – – using the Pink Sandbag – 20 Total
  12. Wood Chops – using the Pink Sandbag – 15 Each Side (L & R)
  13. High Knees – 30 Total
  14. Ab Twists – using the Pink Sandbag – 40 Total
  15. Sandbag Swing- using the Pink Sandbag – 20 Total
  16. Bent Over Row – using the Pink Sandbag – 20 Total
  17. Tuck Abs – 20 Total

Completion Time: ?

Today’s Workout

BodyRock Link: Powerful Real-Time Sweat Workout

Interval Timer: Set your interval timer to 50 seconds work with 10 seconds rest. This workout is a total of 12 minutes!  Set your timers for 12 rounds if you are doing 50/10.

  1. 2 Switch Lunges 2 Jacks
  2. Elevated push ups or Elevated Crockadile Push Ups Using the BodyRock Equalizer
  3. Touch Downs
  4. Squat Jumps Touching The Floor
  5. Dive Bombers
  6. Half Burpee Sand Bag Rows or Dips Using the BodyRock Equalizer or using the Sandbag

Completion Time: 12 minutes (firm)

Today’s Workout

Skinny Ms LinkSummer Arms Challenge (Thursday)

Complete the following circuit 4 times

  1. Tricep Extensions – 12 reps
    • Rest 15 seconds
  2. Bicep Concentration Curls – 10 reps each arm
    • Rest 15 seconds
  3. Tricep Dips – 20 reps
    • Rest – 15 seconds
  4. Bicep Hammer Curls – 12 reps
    • Rest 1 minute
 BodyRock Link: Today’s Workout
  1. Dive Bomber Knee Tucks X8
  2. Side jump lunge X10
  3. Dancing crab X12

Completion Time: 12:28

Today’s Workout

BodyRock Link: 15 Minute Hot Body Workout (video not working)

  1. Side Jump Lunges (41, 40, 41)
  2. Reptile Push Ups (23, 19, 17)
  3. V-Crunch (11, 11, 10)
  4. Prisoner Half Squats (50, 49, 50)
  5. Hanging Knee Raises (27, 30, 30)

Completion Time: 15 minutes (firm)

Tone It Up Link: Sunkissed Abs Workout

  1. Warm up the waist X20
  2. Knee raise & twist X20
  3. Skinny dips X20
  4. Side plank & pulse X10/right
  5. The TIU tummy tuck X20
  6. Side plank & pulse X10/left
  7. V-sit x20
  8. Rock the boat X20
  9. Crunch X10
  10. Bicycle crunch X10
  11. Tornado X2
  12. Reverse crunch X10
  13. Swim it out

Today’s Workout

BodyRock Link: Suicidal Sweat Workout

Combo #1

  1. 15 sets of:
    1. 2 jump squats and 1 jump tuck Followed by
    2. 3 half way down push ups and power up
    3. Time: 3:44

Combo #2

  1. 6 sets of
    1. 10 kick ups and
    2. 10 mountain climber peaks
    3. Time: 1:56

Combo #3

  1. 4 sets on each leg
    1. 10 reps of one leg pike press followed by
    2. 10 reps of one leg jump squat
    3. Time: 6:19

Last exercise

  1. Complete 20 reps of
    1. Breakdance push up
    2. Time: 1:58

Completion Time: 14(ish)

Today’s Workout

BodyRock Link: Hot Right Now Workout

Interval Timer: Set your interval timer to 10/30. You will complete the following exercises as fast as you can performing as many reps as possible within the 30 seconds with a 10 second rest period.

  1. 1 Push-up + Burpee + Tuck Jump
  2. *High Knees Skip
  3. Switch Lunge (Modification using the Pink Sandbag)
  4. *High Knees Skip
  5. Press up with Spider Knee (Modification with the Dip Station or Equalizer & Stability Ball for feet)
  6. *High Knees Skip
  7. High Knees x 10 + Mountain Climbers x 10
  8. *High Knees Skip
  9. Side Burpee & Oblique Abs
  10. *High Knees Skip
  11. Push-up + Side Plank Twist + Oblique Drop (Using the Indian Clubs for extra Resistance)
  12. *High Knees Skip
  13. V Abs Left (Using the Indian Clubs for extra Resistance)
  14. *High Knees Skip
  15. V Abs Right (Using the Indian Clubs for extra Resistance)
  16. *High Knees Skip
  17. Hug Knees + Star Jack (Modification using the Pink Sandbag)
  18. *High Knees Skip
  19. Single Toe Touch Abs (Modification using the Pink Sandbag)
  20. *High Knees Skip
  21. Squat Jump (Modification using the Pink Sandbag)
  22. *High Knees Skip
  23. ½ Burpee + 1 Push-up
  24. *High Knees Skip
Completion Time: 16 minutes (firm)