alternativeeating

healthy eating my way (allergy friendly)

Day 5 Week 2 of Bodyrocks 30 Day Challenge- Ass Fire Beginner, Intermediate & Advanced Workout

So today there was something new with the workout, it is devided into 3 parts. One for beginner. One for intermediate, and one for advanced. I think this is great, because people are so different.

I did a mix of intermediate and advanced. With some alternations, since I am not at home, and  there for could not do some of the workouts: Here is what I did:

50 sec workout 10 sec rest btw. 3 times  through

1) Hug Knee Star Jump, 3 Point Jump & Push-Up 8,7,6

2) Step Ups – (Left & Right Leg Alternate) 20,24, 23

3) Hug Knee Star Jump, 3 Point Jump & Push-Up 8,6.5, 6

4)4) Step Ups – (Left & Right Leg Alternate) 19, 24, 23

 Advanced Ab Bonus: 50 sec workout 10 sec rest

1) Wall Walk & Push Up 6

2) Wall Plank Hold & Knee Tuck – (Left & Right Knee Alternate) 16

3) Wall Walk & Push Up 6


Love the wall walks, in Crossfit we have wall walks with shoulder taps. So hard

Beginner workout:

Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results.

1) Prisoner Squat Jumps

2) Straight Abs – Click Here to watch the Fit Test Video for Abs Advice & Technique

3) Reverse Push Ups – using the Equalizer or Dip Station

4) Step Ups – (Left & Right Leg Alternate)

Beginners Ab Bonus:

Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.

Complete Three Rounds of abs as in the video. To make the exercise more advanced place the hands on the chest or on the head 🙂

Intermediate Workout:

Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results.

1) Hug Knee Star Jump, 3 Point Jump & Push-Up

2) Over Chair Elevated Circle Abs – using the Equalizer or Dip Station

3) Reverse Elevated Push Ups – using the Equalizer or Dip Station

4) Step Ups – (Left & Right Leg Alternate) – using the Pink Sandbag

Intermediate Ab Bonus:

Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.

1) Side Plank & Extended Toe Touch – Right Leg & Left Hand Touch

2) Side Plank & Extended Toe Touch – Left Leg & Right Hand Touch

3) Wall Hold & Knee Tuck – (Left & Right Knee Alternate)

Advanced Workout:

Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results.

1) Hug Knee Star Jump, 3 Point Jump & Push-Up – Using the Indian Clubs for extra Resistance

2) Hanging Circle Abs – using the Pull Up Bar

3) Pull Up & Knee Lift  -using the Pull Up Bar

4) Step Up & Press – (Left & Right Leg Alternate) – using the Pink Sandbag

Advanced Ab Bonus:

Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.

1) Wall Walk & Push Up

2) Wall Plank Hold & Knee Tuck – (Left & Right Knee Alternate)

3) Wall Walk & Push Up

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This entry was posted on February 18, 2012 by in Daily Workouts and tagged , , , , , , , , , .
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