Hi BodyRockers! Time to keep those workouts going and variety is the key! You can never have enough options right? I know for myself I love workouts that challenge my mind like an active meditation. I also love ab and core workouts, but remember, in order to show off all your hard work you need to shed body fat! Incorporating your ab and core work with cardio or moves that rev up your metabolism is the best way to achieve an after burn. And of course a clean diet ;) This is a fun, fast paced ab and core fat burning routine. You'll be doing 9 exercise of 30 seconds of work and 10 seconds of rest. Repeat 1-3 times depending on your fitness level. It's perfect if you just don't have time to get a longer workout in, just be sure to do your warm up! The exercises include movements that will keep your heart rate up for the duration of the 5 minutes so get a post metabolic burn. The Workout: 1. Lateral shuffle with star jumps 2. Plank side hop + plank jack 3. V-sit ankle touch + 2 punches 4. Plank side hop + plank jack (other side) 5. Abs get up touch opposite foot (Left side) 6. Reverse plank + V-sit 7. Abs get up touch opposite foot (right side)

  Hi BodyRockers, Today we are all about the core.   Workout BreakDown: Set Your Interval Timers To 50 Seconds Work & 10 Seconds Rest. Complete the Following Workout 3 x Through. Increase today's workout burn by adding your BodyRock Vest. It's a game changer.  
  1. Crab Toe Touches - L&R Alternate
  2. Russian Twists & Leg Lift’s  - Using Free Weights
  3. Single Leg Lifts & Swimmer Arms *
  4. Dive Bombers
Post Your Scores Below.   Workout Picture Tutorial:   1. Crab Toe Touches - L&R Alternate 2. Russian Twists & Leg Lift’s  - Using Free Weights  3. Single Leg Lifts & Swimmer Arms  4. Dive Bombers

  Hi BodyRockers, Plyo HIIT is what we are smashing out today. This type of training kicks your metabolism into touch & burns fat like nothing else. Try for 3 rounds minimum.   Workout BreakDown: Set Your Interval Timers To 50 Seconds Work & 10 Seconds Rest. Complete the Following Workout 3 x Through. Increase today's workout burn by adding your BodyRock Vest. It's a game changer.
  1. Diamond Tuck Jumps - 2 Second Hold
  2. 10 High Knees & Drop Down & Roll Jack Ab & 10 Mountain Climbers
  3. Weighted Jump & Ski Ab - Forward & Back Jumps  - Using Free Weight
  4. Log Jumps & 1 Leg Jump - L&R Alternate
Post Your Scores Below.   Workout Picture Tutorial:   1. Diamond Tuck Jumps - 2 Second Hold 2. 10 High Knees & Drop Down & Roll Jack Ab & 10 Mountain Climbers

Hi BodyRockers, It's Day 27 and we are so close to the 30 day mark. It's Full Body today and I challenge you to three rounds minimum. Never miss another workout! Get these daily workouts emailed directly to you. Just sign up for the workouts here and check the workouts box! Workout BreakDown: Set Your Interval Timers To 50 Seconds Work & 10 Seconds Rest. Complete the Following Workout 3 x Through. Increase today's workout burn by adding your BodyRock Vest. It's a game changer.
  1. 10 Mountain Climbers & 10 Touch Toes
  2. Burpee Star Jump
  3. Front Lift & Squat  - Using Free Weights
  4. Side Kick & Squat Jump - L&R Alternate
Post Your Scores Below. Workout Picture Tutorial: 1. 10 Mountain Climbers & 10 Touch Toes 2. Burpee Star Jump

Hi BodyRockers! It's leg and booty day! Are you ready for a toned, lifted booty? We'll be guiding you through a true butt-kicking routine! Grab your trainer and towel and get ready! Never miss another workout! Get these daily workouts emailed directly to you. Just sign up for the workouts here and check the workouts box! Beginners: 2-3 Rounds 30 Seconds Work | 10 Seconds Rest Intermediate: 3-4 Rounds 50 Seconds Work | 10 Seconds Rest Advanced: 5 + Rounds 50 Seconds Work | 10 Seconds Rest   Single Leg Elevated Glute Bridge Place your mid back across an elevated surface like a step or the edge of the couch. Position feet so knees are at 90 degrees and directly under your knees when you thrust up. Beginners can use two feet and advanced BodyRockers can elevate one leg and push with the other. Be sure to push through the heels. Do 10 each leg then alternate for time. Goblet Squat + Pulse Hold a 5 or 10 lbs plate in each hand and position them together under your chin. Take a shoulder width or slightly wider stance and squat down as...

Hi BodyRockers, Today we work Abs & Guns. It's 12 Mins of Fat Burning Liquid Awesome. Never miss another workout! Get these daily workouts emailed directly to you. Just sign up for the workouts here and check the workouts box! Workout BreakDown: Set Your Interval Timers To 50 Seconds Work & 10 Seconds Rest. Complete the Following Workout 3 x Through. Increase today's workout burn by adding your BodyRock Vest. It's a game changer.
  1. Tricep Dips & Tuck Abs   - Using Equalizer
  2. Plank, Row & Kick Backs & Wide Leg Half Burpee - L&R Alternative   - Using Free Weights
  3. Tricep Crap & Touch Foot - L&R Alternate
  4. L shape Push Up - L&R Alternative
Post Your Scores Below.   Workout Picture Tutorial:   1. Tricep Dips & Tuck Abs   - Using Equalizer 2. Plank, Row & Kick Backs & Wide Leg Half Burpee - L&R Alternative   - Using Free Weights

While there are no shortcuts to torching fat and getting fit, there are a few things you can do to get more from your workouts. By now you are likely aware that high intensity interval training (HIIT) allows you to burn more calories, burn more fat, and build greater levels of endurance in a short amount of time. But have you heard about HIRT, or high intensity resistance training? Like HIIT, HIRT can elevate your workouts and take your resistance training routine to the next level. What is HIRT? Simply put, HIRT is strength training for fat loss. During a HIRT workout, you perform a series of strength training exercises for a set number of reps, for a set number of minutes, without resting in between. This elevates your heart rate and reduces the amount of recovery time your muscles have between sets.   Why you should try it: This method of strength training is perfect for you if you'd rather eat rocks than run on a treadmill for an hour. Steady state cardio is catabolic which means that it metabolizes your muscles, using them, instead of fat, for an energy source. HIRT training allows you to maintain and build those muscles while burning fat and calories. HIRT is a powerful way to reach many of your fitness goals. If you want to lose weight, for example, HIRT increases your metabolism-boosting muscle even when you are...

How times have changed! Gone are the days when avoiding all dietary fats was considered part of a healthy eating plan! In fact, it has been found that many saturated fats, like coconut oil and grass-fed animal and dairy products can actually HELP you lose weight. But how does this work? What is it about these fats that is healthy for us? Are there still fats we should avoid? The answer to these questions can be found in the types of fat you are eating. Are they polyunsaturated fats or monounsaturated fats? The majority of foods you eat contain a combination of these fats and your body needs a certain amount of them for healthy functioning. But how much do you need? Let's take a closer look: The Polyunsaturated Fats -- Omega-3 and Omega-6 Your body cannot produce polyunsaturated fats so they are considered to be an essential part of your diet. The trick, however, is to eat them in the right balance. The majority of people are eating far more omega-6s than omega-3s. The average American diet contains 15 times more omega-6s than omega-3s! A healthier ratio is 2-4 omega-6s to 1 omega-3. Omega-3s help to reduce inflammation and can lower the risk of heart disease, certain cancers, and arthritis. They also play a key role in memory and brain functioning. During pregnancy, omega-3s can play a...

If exercising and eating right were all it took to lose weight, the process would be a whole lot simpler. It is true that moving your body and reducing your calorie consumption are vital to the process but the way you think and talk to yourself can make or break those efforts. At BodyRock, we understand this struggle and want to help you feel better inside, as well as out. Here are 8 steps that can help keep your head and your heart moving along a healthy path: 1. Define Your Motivation It is easy to become disappointed in yourself if you give in to a craving for junky food or find that quick fix miracle diet tip doesn't actually work. You're human. The trick is, to adopt the right attitude before you even begin your lifestyle shift. Your list of reasons for wanting to lose weight may stretch as long as your arm, but it is likely that not all of those reasons are "good" reasons. "If your decision develops primarily out of pressure from someone else, your conviction to succeed could diminish over time," says Daniel C. Stettner, PhD, a behavioral-medicine specialist at Northpointe Health Center in Berkley, Michigan. "To ensure success, you need to develop the will to improve your life, not someone else's vision of it." Sit yourself down...

When embarking on a weight loss or fitness journey, it can be easy to get discouraged. We are all guilty of comparing ourselves to someone at least once, even just in passing. It is easy to look at a fit and trim person and think, "wow, that's great! But I could never do that. I like to eat!" or "I like to have fun." We've got news for you: fit people like to eat AND fit people like to have fun! At BodyRock, we are all about creating a healthy lifestyle that is not only sustainable but FUN! Many people labor under the notion that in order to be healthy and fit, you have to deprive yourself and suffer. That's just not the case. Yes, it is true that you need to create a calorie deficit if you are looking to lose fat, but this doesn't mean you have to go on a long-term, deprivation diet. You can make changes to your body in healthy and positive ways that will leave you feeling energized and joyous, not hungry and hanging on to your willpower with a white-knuckle grip. Here are some ways you can work toward your goals without feeling deprived and miserable: 1. Be consistent and eat enough to nurture your metabolism The efforts to change your body can be complicated by a lot of things like...

Losing weight is a very common goal -- trouble is, many people don't know how to shed pounds in a healthy, sustainable way. They reduce their calories, and up their cardio, only to be disappointed when they don't see dramatic results. The metabolism is at the heart of all weight loss goals and if it is not functioning properly, you won't meet those goals. A bad diet is a hormonal nightmare for your metabolism. Whether you are eating too few calories or still binging on junk food, it needs to be addressed. Why you can't out train a bad diet The metabolic, hormonal and biochemical environments in the body govern weight control and are meant to work as a team. When one of these elements is out of sync, the others will not be able to function properly. More often than not, this type of dysfunction will stop your weight loss in its tracks. Feeling panicked by this stall, most people compensate by increasing their level of exercise. Unfortunately, after a certain point in the process, more exercise does very little to help. It will not "reset" your system and will only make you feel exhausted without having any impact on your hormones or your metabolism. This is especially true for those who are overweight. In overweight people, high doses of exercise can trigger compensation methods that work...

At BodyRock, we love high intensity interval training (HIIT)! In fact, HIIT workouts are a major part of our philosophy. HIIT can be used to describe any exercise that alternates between intense bursts of activity and periods of less-intense activity or rest. Many workouts that claim to burn fat, use these principles. Can running as hard as you can for 1 minute, followed by 2 minutes of walking -- repeated 5 times, actually help you burn fat? Seems too simple to work, doesn't it? Well, the truth is, it does work. There is a great deal of science that shows HIIT training to be an incredibly effective way to reach your body goals! Here are 8 benefits of HIIT training: 1. It's Efficient Having a busy schedule can make it difficult to squeeze in a workout. If all you have is your lunch hour, you want something that is going to be both quick and effective. Research has suggested that if you do interval training for 15 minutes, 3 times a week, you will make greater gains than if you just run on a treadmill for an hour. What's more, if you only have a short window of time to get yourself into better shape, 2 weeks of HIIT training can improve your aerobic capacity as much as 6 to 8 weeks of endurance training,...

If you are new to training, odds are you've heard, or seen, references to "BCAAs" and had absolutely no idea what was being talked about. We get it, we've been there. Or maybe you know what the acronym means but aren't really sure what BCAAs can do for your body. Branched-chain amino acids, or BCAAs, are important in your body's recovery process. Many people take them as a supplement but you can also find them in many of the foods you eat. Here is what you need to know: What are amino acids? Amino acids are the foundation, or "building blocks" of protein. They are essential for metabolic function and without them, your body would not be able to work properly. Some amino acids are produced in the body while others must come from your diet. Generally speaking, when you eat protein, your body breaks it down and what remains is amino acid.
Do you supplement with BCAAs?

If you're NOT you may want to check out this RECOVERY supplement from our preferred brand, Catalyst! We love this Fruit Punch flavor, and we also love the 10% discount for BodyRockers! :)

What are branched-chain amino acids? "Branched-chain" references the chemical construction of particular amino acids....

If you feel like you spend the majority of your time at work, you are not alone. For so many of us, we spend our days chained to a desk. Eight hours in an office is bad enough, but when you factor in lengthy commutes, some of us are sitting on our behinds for upwards of ten hours a day -- at least! This sedentary lifestyle increases your risk for heart disease, obesity, diabetes, and other life-threatening conditions. Here at BodyRock, we believe in moving your body as often as possible. Busting out some exercises between conference calls will not put you in peak physical condition but it will help. These moves will help build strength and even torch you an extra calorie or two. Remember: every little bit counts! Start improving your health today! Get yourself moving with some of these exercise suggestions: For Cardio: 1) Twinkle Toes: Tap your toes as quickly as you can under your desk. Better yet, stand up in front of a small trash can. raise your leg, tap your toe on the edge of the can, then switch legs. 2) Own the stairs: Elevate your heart rate by taking the stairs. Not only will you avoid small talk in the elevator, you can really get your blood flowing. If you are feeling particularly ambitious, take the steps two at a time! 3) Be the...

The fight to lose fat can be a long and grueling one. We follow crazy diets, hop on wild exercise trends, and look for anything that will work. And although losing weight, trimming fat, and getting that super lean body of our dreams isn't easy, we do have a habit of making the process even more complicated. In a world where there is so much information available to us, it is hard to know what parts are backed in science and what parts are just wishful thinking. Here are 11 simple tips that can help you cut through the bull and start to carve your body! 1. Eat fewer calories (maybe) People seem to be under the impression that as long as you are avoiding carbs, you can eat whatever you want. That is just not the case. If fat loss is your aim, you need to consumer fewer calories. Pure and simple. If we were all eating the right amounts of the healthy foods we are eating, it wouldn't be so hard to lose fat. The vast majority of us are eating more food than we even realize. Cutting back your calories takes some effort. But so does everything in life worth having. Just be careful to not cut your calories too dramatically! Going too far can work against your efforts by bringing your...

At the end of a long work day, a healthy, home-cooked meal sounds ideal. Trouble is, who has time to prepare one? Whether you are shuttling the kids around, fitting in a workout, prepping for the next day, or any combination of these activities, time is at a premium. Don't turn to take-out or some packaged/frozen meal that is not only loaded with unnecessary ingredients but sure to leave you hungry again in an hour's time, try one of these meals instead! These dishes contain lots of protein, fiber, and healthy fats, which means they take longer to digest which will leave you feeling fuller, longer! The best part? They all come together in 20 minutes or less! For even more quick and easy meal ideas, check out the BodyRock Meal Plan! Have a look:

When people think about exercise, cardio is usually one of the first things that comes to mind. Whether it is running, jumping rope, or a spin class, we know cardio is a good thing. It can help reduce the risk of obesity, diabetes, depression, and a whole bunch of unpleasant conditions. Cardio has earned a bit of a bum rap lately. It is full of health benefits and yet there is so much misinformation floating around that makes it hard to know what to believe! Let us help clear things up! It is time to cut through the noise and get the facts! 1. Cardio comes first People seem to believe that you HAVE to do the cardio part of your workout before you do your weight/resistance training. While this isn't necessarily "wrong," doing your strength training first can boost the overall effectiveness of your workout, according  to certified fitness trainer, Jennifer Burke. Remember, weight training uses more energy than cardio so if you do it first, your body will be at peak energy levels for the most difficult part of your workout. 2. Cardio will speed up weight loss No matter how hard you work, or how committed you are to your cardio workout, if your diet isn't right, you'll have next to no chance of losing weight. You cannot fill your body with junky calories and expect your exercise routine to make up the...

Have you ever wondered whether there are areas of the world that just "get it?" Where people are healthy and happy, but not rich, or privileged...where communities have simply figured out how to live in a way that makes sense for us as a species? [caption id="attachment_128589" align="alignleft" width="253"] The beautiful tranquility of Loma Linda, CA.[/caption] Dan Buettner wondered the same thing, and in 2004 he did something about it. He was a bestselling author who asked National Geographic to fund a study about areas of the world where people lived longest. He called these "Blue Zones," and what he discovered was far, far more interesting than simple longevity. He discovered that in Ikaria (Greece), Okinawa (Japan), Loma Linda (California), Sardinia (Italy), and Nicoya (Costa Rica) people live measurably longer lives, but they are also happier. There is 20% less cancer, half the normal rate of heart disease for Americans, and almost no dementia. There are many reasons for this, and you can read them all in his book, if you are interested. However, we've summarized the three main reasons why people in Blue Zones are living healthier, happier lives: 1. No processed foods. This is a big one. Meat is consumed to a lesser extent than legumes, but the biggest factor is the extent to which people are preparing their own meals. Fresh fruit and vegetables, and simple grains and beans (black,...

We all know that when it comes to exercising, our form is incredibly important. Doing exercises with improper form can not only stand in the way of your results, it can lead to major injury.  But have ever stopped to think about your form  BETWEEN  sets? Probably not. Anyone who has ever pushed themselves to the max while busting out intense reps knows how winded you can become and just how hard it is to catch your breath in those rest periods. A study from Western Washington University attempted to determine the best way to catch your breath. Is it standing upright with your hands behind your head, or is it bending over with your hands on your knees? [bctt tweet="What's The Best Way To Catch Your Breath During A Workout?"] The verdict: bending over with your hands on your knees reduces your heart rate by 22 more beats per minute (BPM) than standing up. Being able to recover quickly gives you a major boost when it comes to your training. If you are able to calm your body and bring it closer to its resting baseline, you will be able to attack that next set with the same intensity as the last one. In other words,  “you’ll be able to perform more total work and reap a bigger benefit,” says  Lorrie Brilla, Ph.D., and author of the study. The researchers found many reasons why bending...

Hormones play a key role in so many elements of human life. From our growth, to our reproductive cycles, to elements of our health and fitness goals, we rely on hormones We may curse our hormones for making us moody each month but we should probably take a moment to appreciate them. They can help us build muscle, fight cravings, and boost our metabolism. Here are 4 things you can do to naturally boost your hormones and make losing weight feel like a breeze! 1. Curb your cravings all day long Leptin is most commonly referred to as the "satiety" hormone. After being released from your body's fat cells, leptin acts on the  hypothalamus (in the brain) and does battle with ghrelin, the "hunger hormone." If you are overweight or obese (or eat lots of fructose and added sugar), you may experience leptin resistance. When you eat large amounts of sugars, your body cannot process it fast enough as an energy source and the extra gets stored as fat. The more fat you have, the more leptin your body produces. And if you have a large amount of leptin in your body (or any hormone, for that matter), you develop a resistance to the message it is sending. In the case of leptin, this means that your brain doesn't pick up the signal that you're full and you keep eating, prompting weight gain. BUT, it turns out that most women have low levels of leptin which leads to an increase in appetite. Your fix: Get some...