Up & Coming BodyRock Marine Corps Workout!

Hi BodyRockers,

Zuzana and I just wanted to make sure that you guys understood what is happening here on the site and what our plans are. First, neither of us is going anywhere. We are both fully committed to the site and we are really excited about some of the new changes and upgrades we have planned. We got our first walkthrough of our soon to be launched BodyRockers community section – it’s almost done and it looks amazing. Not only will it bring us all closer together, but as we have mentioned in earlier updates, it will allow us each to have our own profiles, photo albums, friends, groups and blogs. We have worked so hard on this feature now for months and it’s almost here :)

What we really want to accomplish with the site is to make it more about the community – this positive, supportive, wonderful group of people who come together here on the site from all over the world to train and share their lives in a meaningful and positive way. There are some incredibly accomplished, inspirational, warm and passionate BodyRockers out there who have accepted the challenge and are willing to share their spirit, drive and determination to push us all to the next level. We can learn so much from these BodyRockers and from each other. Each of us has the gift of inspiration within us, and our unique journeys and experiences have the ability to connect us with so many others. Imagine that BodyRock is a circle made up of all of us holding hands that extends across the whole world. We come together to train for a life well lived, to share our passions and to support each other. All that is happening now is that some of us BodyRockers are stepping into the centre of this positive space and taking a turn leading the rest of us through our training and sharing some of the spark and joy that BodyRocking has given us.

BodyRocker Jess has been brave enough to step into the circle first and lead a round of workouts for us. Zuzana and I want you guys to help us make her feel welcome and supported. We are looking for other BodyRockers to take a turn in the circle and lead – and on and on it goes. Each time we all benefit from having these wonderful people step into our lives.

All of the routines will be designed and put together by Zuzana – she will continue to do the workouts, post her times, and even lead the occasional workouts – but it will also give her a well deserved break after over 600 videos and three and a half years :) Zuzana is also super passionate about her healthy recipes and has come to absolutely love sharing them with you guys on the site. She will be also posting her coffee talks and leading all kinds of important conversations and discussions. I guess that we just want you guys to know that just because things are changing a little bit we believe that they are only going to get better as we empower this amazing community and draw inspiration from it’s members :) Thank you guys for your support and helping us spread the love.

Best, Freddy and Zuzana

UPDATE:Workout is in! What a Blaster. I was sweating 10 mins into the workout ;)

Workout Breakdown

Time: >25min. |Workout Type: Interval Strength Training |Exercises: 17
  • Part 14min. of interval training
  • Sandbag Squat (right shoulder)max. reps during 20 second interval
  • Plank Jump Push Upmax. reps during 20 second interval
  • Sandbag Squat (left shoulder)max. reps during 20 second interval
  • Plank Jump Push Upmax. reps during 20 second interval
  • Part 2Time Challenge
  • 10 Pendulumsfollowed by
  • Roll overfollowed by
  • 1 walking push upfollowed by
  • Elbow Plank Jumps (side to side)Reverse the order of exercises
  • This is one Set Complete 5 sets for time
  • Part 34 min. of interval traininig
  • Sandbag Mini Squat (right shoulder)max. reps during 20 second interval
  • Super Girl Push Upsmax. reps during 20 second interval
  • Sandbag Mini Squat (left shoulder)max. reps during 20 second interval
  • Super Girl Push Upsmax. reps during 20 second interval
  • This is only a half of the workoutRepeat all 3 parts one more time

See BodyRock.tv for the instructions.

All of the exercises are explained in the instructional video above so check it out.

My Scores:

round 1

Sandbag Squat (right shoulder) – 13 reps, 12 reps

Plank Jump Push Up – 11 reps, 9 reps

Sandbag Squat (left shoulder) – 13 reps, 12 reps

Plank Jump Push Up – 10 reps, 9 reps

Time Challenge: 4 minutes 25 seconds

Sandbag Mini Squats (right shoulder) – 24 reps, 23 reps

Super Girl Push Ups – 6 reps, 6 reps

Sandbag Mini Squats (left shoulder) – 23 reps, 22 reps

Super Girl Push Ups – 6 reps, 6 reps

round 2

Sandbag Squat (right shoulder) – 12 reps, 11 reps

Plank Jump Push Up – 10 reps, 8 reps

Sandbag Squat (left shoulder) – 12 reps, 11 reps

Plank Jump Push Up – 9 reps, 7 reps

Time Challenge: 4 minutes 15 seconds

Sandbag Mini Squats (right shoulder) – 25 reps, 21 reps

Super Girl Push Ups – 6 reps, 6 reps

Sandbag Mini Squats (left shoulder) – 23 reps, 21 reps

Super Girl Push Ups – 6 reps, 6 reps

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