January Body Rockin

[vegasnative]

I know that many of us try to start the year out with workouts and eating right. I just wanted to share something with you. This is one of my fav websites to work out with, and they are doing a 30 day challenge...and they are really starting at the beginning and from what it sounds like you won't need to purchase any equip. I take that back, maybe get yourself an interval timer. I got mine for $20 from gymboss and it has been my buddy for the last 6 months.

Anyways, start yourself out with the 7 minute Fit Test, then tomorrow do the first exercise they have posted and track yourself. I've found journaling is huge with fitness. Make a calendar for this challenge. You can do it...most of Bodyrocks workouts are between 16-20 minutes....and the fit test like I said is only 7 mins!!!! Woohoo!

bodyrock.tv is their page (http://www.bodyrock.tv/) , they explain everything. I've been bodyrocking since June and I love love love it. Just wanted to share and see if anyone wanted to do it with me. I've just got done doing the fitness test, will post my scores to motivate myself and others. Having buddies workout with you is huge also!!!

 

[vegasnative]

Ok so I see some have looked at this thread...but no takers??
I have a friend that is starting her workouts and she told me that she did look at bodyrock but said.. "there is no way I can do that or start there"....so I created a modified fit test for her...and she is doing that today...and will start her workouts (also what I have assigned to her) tomorrow.

Anyone else in that same boat? Took a look at the video and got scared away? I can totally help, and am willing to help in anyway I can...are you willing to help yourself get fit?

 

[vegasnative]

Want to start out with something not as hard core as bodyrock?? I found another great site....ToneItUp.com...they are also on Facebook. I've been having fun looking through their site. They just did a good kettle bell workout that I enjoyed, and is good for beginners.

I read today, that this coming week is when a lot of people quit their new years resolutions. If you are trying to get fit this year, stay with it, the dedication and hard work will pay off, I promise!!! Keep going!!!

 

[vegasnative]

20 minutes of cardio now...I don't care if it's walking the neighborhood at a vigorous pace, 20 minutes on the Wii or Kinect, 20 minutes of Just Dance, 20 mins on the treadmill (dust that sucker off)...get that heart rate up for 20 mins straight and you will burn calories...GO!

 

[vegasnative]

Want a little workout for your hump day? No equipment needed, and it will make ya sweat!

250 Rep Workout for Your Wednesday!

10 squats
10 backward lunges left leg
10 backward lunges right leg
10 knee to elbow left leg (standing, legs hip width apart, bring left knee up, bending knee as going up, touch right elbow to knee, put back down to ground)
10 knee to elbow right leg

Repeat 5X

GO!!!!!!!!!

 

[ilovedisney1]

I'll join with you!

 

[tinkerbell3747]

Me too!

I started off slow this year, with just monitoring how I felt and journalling. Making myself eat breakfast...love oatmeal. I really like journalling who knew. I have 65 lbs I want to lose. I would love to have friends to lose it with. I am turning 30 this year and want (scratch that) will get in the best shape of my life.

 

[GoofyPredsFan]

Hi! I just wanted to say thanks for posting these websites and the workouts! I am always looking for some organization in exercising, so this is great.

Thanks again!

 

[Disneyluvr]

I'm going to go check it out this evening when I get home from work. Thanks for sharing!

 

[ilovedisney1]

I am going to do the first workout in a little bit. I did the fit test last night.

 

[vegasnative]

Good for you guys!!!! YEAAAA!!!!!! Ok, so this morning I did a body rock workout. It is interval training again, 12 minutes long! That's it!!!! Get a super crazy workout in just 12 minutes!!! So if you have an interval timer you set it for 12 rounds first interval is your 10 second rest, the second interval is 50 seconds. During the 50 seconds you give it your max effort. (I think you can find free interval timers online or on phone apps).

clean + press (I used a sand bag, but you can fill a backpack with books)
squat leaps
push ups
reverse push ups (will need to modify if you have no equipment)
squat + press w/ bag
jumping lunges

This workout can be found at bodyrock.tv It is called "Hot Wild Ones Workout". http://www.bodyrock.tv/2012/01/11/day-3-week-2-of-the-30-day-challenge-wild-ones-workout/
So you will go through this twice. Make sense?

If you want to look ahead for tomorrows workout and do it with me, this is what I'm going to do. This one is called "I Need a Dr" and it is at Rockurbody.tv (not bodyrock). She is also on Facebook. Here is the link for what I will be doing on Saturday! http://rockurbody.tv/RockUrBody/Welcome.html

Active rest on Sunday~That means if you have been working out this week, take Sunday off but still make good food choices!

I'm so glad there are some of you that will be doing this with me! YEAA for motivation!!!!

 

[vegasnative]

I have a challenge for you today. I want you to do 40 Turkish Get Ups today, 20 each side. If you do not know what that is, please google it or click on the link I have here and it will show you. http://www.youtube.com/watch?v=0vhJza-2xiI The only thing I would recommend that I don't see this guy doing is keep looking at the hand that is in the air while doing this, it will keep you in proper form. I mean it, just stare at that weight. I did my Turkish Get Ups today with a 10 lb weight and it was TOUGH! I would start with something smaller, like a 3-5 lb weight if you have never done these, or even a water bottle.

So do 20 Left side Turkish Get Ups, then 20 Right side. This works your BUTT, legs & core and it you do them correctly and do all 40, I promise you will FEEL it tomorrow!

Come back and check in, I'd like to see if anyone does their Get Ups!!!!

Oh and looking ahead to tomorrow.....who has kettle bells???????

 

[vegasnative]

Who did Turkish Get Ups yesterday?

 

[vegasnative]

Here is a good kettle bell workout, and it is great for beginners. If you are more advanced, get heavier kettle bells. 7 exercises, you will go through them twice, the first round you will do 15 of each, the second round do 7. If you are uncertain of what to do, you can google these for proper form.

2 arm swing- 15, 7
backward lunge left, opposite arm straight up overhead with KB-15, 7
backward lunge right, opposite arm straight up overhead with KB- 15,7
kettle bell windmill left-15,7
kettle bell windmill right-15,7
half Turkish Get Up (so don't stand up)-15,7
other side, half Turkish Get Up-15,7

Journal this workout. Write it down, track how long it took you to complete it (use a stopwatch if you have one) , then go back and try it again in 2 weeks to see if you can beat your time.

 

[vegasnative]

Wednesday's challenge~Get in 20+ minutes of cardio. Now cardio doesn't mean a stroll through the neighborhood. It means your heart rate needs to be up and pumping for at least 20 minutes straight. It doesn't matter what you do, jump rope, walk (at a quick pace), jog, Just Dance, go to Zumba, get on a bike, walk/run stairs...but do something cardio for 20 mins. today. After I drop the kids at school I'm coming home to get on the elliptical for 35 mins., that's my goal for today....what's yours?