Lean Body Challenge Days 1-10

Getting Ready for the NEW YEAR !!! and HAWAII Vacation Here are all 10 of the BodyRock Lean Challenge workouts.. I cant wait to start this over !!! 

Workout #1: Shoulders & Back

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Set Your Interval Timers to 50 seconds work and 10 seconds rest, complete the following workout 2 x through.

Workout BreakDown:

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1. Divebomber, Push up & Back

2. Front Raises

3. Bentover Row x2

4. ½ Burpee, Upright Row

5. Alternate Front/Side Raise (L/R)

6. Plank Rotations

Workout #2: Chest & Legs

Click Here to Find Day 2

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Set Your Interval Timers to 50 seconds work and 10 seconds rest, complete the following workout 2 x through.

Workout BreakDown:

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1. Pushups, Hop In (L/R)

2. Tuck Jumps x2, Assisted Pistols (L/R)

3. SuperGirl Leg Lifts

4. Elbow Plank to High Plank, tap, tap

5.  Lunge (Step in, out, hop) L

6. Lunge (Step in, out, hop) R

Workout #3: Bodyweight Cardio

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Set Your Interval Timers to 50 seconds work and 10 seconds rest, complete the following workout 2 x through.

Workout BreakDown:

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1. 10 High Knees, 10 Mtn. Climbers

2. Squat Jumps using Bench

3. Burpee, 2 Plank Jacks, Tuck Jump

4. Prisoner Jacks, 2 Cross Body Knees (L/R)

5. Exploding Lunges using Bench

6. Long Jump, 2 Pop Squats, 180 turn

Workout #4: Legs & Lower Body

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Set Your Interval Timers to 50 seconds work and 10 seconds rest, complete the following workout 2 x through.

Workout BreakDown:

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1. Burpee w/Squat Twists

2. Pushup w/Donkey Kick

3. Side Lunge, Curtsy Lunge (L)

4. Side Lunge, Curtsy Lunge (R)

5. Squat Touchdown

6. Deadlift

Day 5

Set Your Interval Timers to 50 seconds work and 10 seconds rest, complete the following workout 2 x through.

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Todays Workout – 

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Workout BreakDown:

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1. Wide Leg Hops x4, Hold Low, Bicep Curl x4

2. Round the World, Narrow Squat, Tricep Kickbacks

3. Burpee Pushups

4. Squats (Heavy)

5. Reverse Curl, Low Pulse x3

6. 1 Arm ½ Burpee x3 (L/R)

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Day 6- Bosu Workout

Set Your Interval Timers to 30 seconds work and 10 seconds rest, complete the following workout 3 x through.

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Todays Workout – 

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Workout BreakDown:

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1. Burpee, Push up Twist, Push up Twist

2. Bosu Jumpovers

3. Squat, Side Lift, Back, Knee up (L/R)

4. Wide Leg Mountain Climbers w/Bosu

5. Bosu Burpees

6. Bosu Toe Taps

Workout #7: Arms&Glutes

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Set Your Interval Timers to 30 seconds work and 10 seconds rest, complete the following workout 3 x through.

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Todays Workout – 

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Workout BreakDown:

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1. Good Morning w/Tricep Kickback

2. Full Squat, ½ Squat, Hop

3. Upright Row x2, Pogo L

4. Bicep Curl x2, Pogo R

5. Shoulder Press x2, 2 Jacks

6. ½ Burpee, Push up, Bentover Row

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Workout #8: Bodyweight & Box Workout

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Set Your Interval Timers to 30 seconds work and 10 seconds rest, complete the following workout 3 x through.

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Todays Workout – 

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Workout BreakDown:

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1. Tricep Pushup off Box

2. 4 Squat Jacks, Burpee, Pushup

3. Box Taps

4. Plank Shoulder Taps

5. Box Jumps

6. Suitcase Crunch (Feet on Box)

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Workout #9: Sandbag Workout

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Set Your Interval Timers to 30 seconds work and 10 seconds rest, complete the following workout 3 x through.

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Todays Workout – 

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Workout BreakDown:

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1. Clean & Press

2. Bag Drag Push up

3. 1 Leg Burpee Over Bag

4. Sandbag Press

5. Sandbag Swings

6. Tuck Jump, Squat, Burpee

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Workout #10 - : Full Body Weighted Workout

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Set Your Interval Timers to 30 seconds work and 10 seconds rest, complete the following workout 1 x through.

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Todays Workout – 

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Workout BreakDown:

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1. Shoulder Press

2. Shoulder Press L

3. Shoulder Press R

4. Bicep Curl

5. Hammer Curl

6. Bentover Row

7. Single Arm Fly L

8. Single Arm Fly R

9. Push Ups

10. Squats

11. Pop Squats

12. Lunge L

13. Lunge R

14. Tricep Overhead

15. Tricep Dips

16. Tricep Kickback L

17. Tricep Kickback R

18. Abs

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www.bodyrock.tv

Runners World.Com Article

While it hasn't been Too Wintry here yet in Michigan, the Snow could come at any time. Running Coach Jenny Hadfield has a great outdoor speed workout for you ... Check it out. 

Article Came from Runnersworld.Com

An Outdoor Speed Workout for Wintry Conditions

This interval run can be done when road and weather conditions are unfavorable.

By Jenny Hadfield

Published December 11, 2014

I live in a cold, snowy climate, and I’m looking for ideas for how to get in speed workouts outdoors safely this winter. Thanks! ~Nicole

There’s nothing like getting in a hard, fast workout outdoors in the dead of winter, but there are a few things to consider before you do.

For one, it’s important to make sure you’re properly warmed up before you push hard, especially when the temperatures drop below freezing. This can be done by extending the time of your running warmup outside, taking a hot shower before your workout, or performing a dynamic warmup indoors with your running gear on. Either way, make sure your muscles are toasty before you ask them to run fast in the cold.

And two, on days when the weather is extreme with ice or deep snow, it’s a wise idea to take your workouts inside. It will help bridge the gap between hard workouts and, more importantly, allow you to get in a quality run without the risk of pulling a muscle slipping on the terrain.

That said, there is a workout that I love to do this time of year because it keeps things simple and fun. It’s perfect for those that are looking to get in a solid speed interval workout in a safe manner. All you need to complete this workout is about a short, flat stretch of road. 

Coach Jenny's Winter Workout
Perform the following workout on a clean, plowed, well-lit, low-traffic, half-mile-ish stretch of road in your neighborhood, a large parking lot, or on a path. 

Warm up by running easy for 10 minutes and performing dynamic warmup exercises indoors or outdoors. Make a loop out of the half-mile stretch of road to do this.

Begin the intervals on one end of the road. This will be your starting point for every rep and the finishing point for every recovery period.

Repeat this ladder interval set 1-2 times. (Each set includes 8 minutes of hard running.) 

• From the starting point, run 30 seconds at a hard effort. (That means a pace where you aren’t able to speak, but can still control your form. It’s somewhere between comfortably hard and an all-out sprint effort.) Recover by turning around and walking or jogging back to the starting point. You can walk until you catch your breath and then jog back to the start. The key is to allow your breathing to come back down to an aerobic level where you can talk easily before your start your next interval.
• From the starting point, run 1 minute at a hard effort, and then walk/jog recover back to the starting point.
• Run 90 seconds at a hard effort. Walk/jog to recover.
• Run 2 minutes at a hard effort. Walk/jog to recover.
• Run 90 seconds at a hard effort. Walk/jog to recover.
• Run 1 minute at a hard effort. Walk/jog to recover.
• Run 30 seconds at a hard effort. Walk/jog to recover.

​​Cool down with an easy 5-10 minute run.

There are lots of ways to get in quality workouts during the winter, and this one can be a useful tool on the days when the weather and daytime hours aren't on your side. Although it may seem like it’s a lot of back and forth, it’s actually quite fun to see just how far you can get with every interval and discover what you can get accomplished on a short stretch of road.

An abbreviated, easier-to-read version looks like this:

Warm up: Run easy 5-10 minutes; do a dynamic warmup

Repeat the Following Set: 1-2 times

• 30 seconds: Hard effort, walk/jog back to start 
• 1 minute: Hard effort, walk/jog back to start
• 90 seconds: Hard effort, walk/jog back to start
• 2 minutes: Hard effort, walk/jog back to start
• 90 seconds: Hard effort, walk/jog back to start
• 1 minute: Hard effort, walk/jog back to start
• 30 seconds: Hard effort, walk/jog back to start

Cool down: Run easy 5-10 minutes.

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You can ask Coach Jenny a running question on the Ask Coach Jenny Facebook Page or email your question here. Follow her on Twitter @coachjenny. 

Body Rock/ Daily HIIT Lean Body Challenge Day 10

DAY 10 !! LETS GO !!!

Workout #10 - : Full Body Weighted Workout

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Set Your Interval Timers to 30 seconds work and 10 seconds rest, complete the following workout 1 x through.

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Todays Workout – 

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Workout BreakDown:

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1. Shoulder Press

2. Shoulder Press L

3. Shoulder Press R

4. Bicep Curl

5. Hammer Curl

6. Bentover Row

7. Single Arm Fly L

8. Single Arm Fly R

9. Push Ups

10. Squats

11. Pop Squats

12. Lunge L

13. Lunge R

14. Tricep Overhead

15. Tricep Dips

16. Tricep Kickback L

17. Tricep Kickback R

18. Abs

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