US Sports Net Today!

Listen

Live Play-by-Play, Updates, Highlights and More! on US Sports Network!
[Chrome Users-You may have to click on the play button twice to listen]
US Sports Network Powered By Beast Sports Nutrition!

Sunday, March 31, 2019

Market America Presents the Indoor Football League On US Sports Net Featuring: Week 6 | Green Bay Blizzard at Quad City Steamwheelers

Week 6 [Live Video Streams Below]

 Green Bay Blizzard at Quad City Steamwheelers 03/29/19 8:05pm EST

 Nebraska Danger at Bismarck Bucks 03/30/19 7:05pm EST

Iowa Barnstormers at Cedar Rapids River Kings 03/30/19 8:05pm EST

 Sioux Falls Storm at Arizona Rattlers 03/31/19 6:05pm EST

San Diego Strike Force at Tucson Sugar Skulls 03/31/19 6:05pm EST


Presented by Market America/Shop.com!



Before we get to the action below, enjoy this "Teachable Moment" from CoachTube!

Best Mesh Concept Plays

The mesh is one of the most versatile passing Concepts in all of football
It gives your players the freedom to settle up  against Zone or keep going when it's man-to-man
PLUS, there's different ways you can tag the play to make it look different to the defense but keep the overall Integrity of the play for your offense
But many coaches don't know how or what to run since there are different  variations of the play to run and it causes coaches to be indecisive
Indecisiveness is the death of anything.
That’s why I'm going to go over the three main ways you can run the mesh concept so you can choose the best one you want and start incorporating it into your offense
Hal Mumme Version
Coach Hal Mumme is the Godfather of the Air Raid Offense.
He is also the man who MADE the Mesh concept popular.
Coach Mumme’s version is the simplest version to run because it gives your quarterback a SET progression…
...regardless of the formation and tag.
(Note: Every route drawn up is blocked with the Half-Slide Protection. If you need help with blocking or drilling the Half-Slide protection then check out this great course from CoachTube.)
null
Shop.com

Hal Mumme Mesh Concept

Wide Receiver Routes
L - You are meshing with the Y receiver. You MUST GO UNDERNEATH the Y. You will then look for the linebacker cross from the Y. Is he dropping into zone? Then you settle up. Is he chasing the Y? Then you keep running with a slight bent up the field.
F - You are waiting until the L crosses your face. Then you are running to the flat - no more than 3 yards deep. If you are by yourself AND you can get 10 yards then you give a BALL call.
Y - You are setting the Mesh at a depth of 6 yards. The L will go UNDERNEATH you. You will then look for the linebacker across from the F. Is he dropping into zone? Then you settle up. Is he chasing the Y? Then you keep running with a slight bent up the field.
R - You are getting the signal from the Quarterback of whether to run a Corner, Out, or Post.
TB - You are checking the pass protection. If no linebacker is blitzing then you will release to the flat.
Quarterback Progression
Your progression is a one step pass drop then: R to TB to L to Y to F. (If you hear the F receiver yell BALL then you will throw the ball NOW!)
Coach Mike Leach’s Version
Coach Mike Leach has taken the Air Raid Mesh Concept and turned it into an art form. When he doesn’t know what to call…
...or when he wants to determine how defenses will defend him…
...he calls HIS version of the Air Raid Mesh Concept to dissect the defense.
null
Wide Receiver Routes
L - You are running a 10 yard SPEED OUT. You will not break down and chop your feet.
F - You are meshing with the Y receiver. You MUST GO UNDERNEATH the Y. You will then look for the linebacker cross from the Y. Is he dropping into zone? Then you settle up. Is he chasing the Y? Then you keep running with a slight bent up the field.
Y - You are setting the Mesh at a depth of 6 yards. The L will go UNDERNEATH you. You will then look for the linebacker across from the F. Is he dropping into zone? Then you settle up. Is he chasing the Y? Then you keep running with a slight bent up the field.
R - You are running a 10 yard SPEED OUT. You will not break down and chop your feet.
TB - You are checking the pass protection. If no linebacker is blitzing then you will release to the flat.
Quarterback Progression
Coach Leach’s version is a little different. He allows his quarterback to determine which out he will start off with.
How does the quarterback determine which outside receiver to start as his progression?
The corner’s cushion.
The quarterback is looking for the corner who is giving the most cushion - aka playing off the receiver the furthest - and that is the receiver who is FIRST in the progression.
(If both corners are in press coverage then the quarterback picks the best one based on game plan then goes through his progression.)
The quarterback reads - Best Out (L/R) to TB to F to Y
Coach June Jones Version
Coach Jones never ran the Air Raid Mesh Concept UNTIL he worked with Coach Hal Mumme during his last year at SMU.
And at the One Back Clinic in California, Coach Jones stated how “I would have won twice the amount of games that I have now if I used the Mesh concept in my playbook.”
Why?
Because the Air Raid Mesh Concept FITS Coach Jone’s Run and Shoot philosophy.
How?
By combining the Switch concept of his Divide route with the Air Raid Mesh Concept.
He told the crowd of coaches how this one route lead his high school team to the third round of the playoffs.
(After retiring from SMU, Coach Jones had a stint as Head Coach at a local Hawaii High School. He installed a water downed Run and Shoot offense - including HIS version of the Air Raid Mesh Concept - and took the team further than they had been in a decade.)
null
Wide Receiver Routes
L - You are meshing with the Y receiver. You MUST GO UNDERNEATH the Y. You will then look for the linebacker cross from the Y. Is he dropping into zone? Then you settle up. Is he chasing the Y? Then you keep running with a slight bent up the field.
Y - You are setting the Mesh at a depth of 6 yards. The L will go UNDERNEATH you. You will then look for the linebacker across from the F. Is he dropping into zone? Then you settle up. Is he chasing the Y? Then you keep running with a slight bent up the field.
F - You are running the Switch route. You will wait for the R to cross your face first THEN you will run the vertical up the top of the numbers. You will read the Corner. Is he 6 yards or more away from you? Then throw  your hand up and sit down. Is he 5 yards or less from you? Then blow the top off.
R - You are running the Switch route. You will cross the the F’s face, beat the undercoverage (Linebackers) and make your read off the Half-Field Safety. Is he dropping? Then you throw your hand up and sit in the first open window. Does he cross your face? Then you cross his with a post. Are you even with him? Then you continue up the hash for a touchdown.
Quarterback Progression
Coach Jone’s teaches his quarterbacks to read it: F to R to Y to F
(Note: Coach Jones said he keeps his back in most of the time to help with pass protection.)
There you go coaches. A few different versions of the Air Raid Mesh Concept.
Now all you have to do is decided which one fits your team…
...and then practice the HECK out of the play.
Other Great Recommendations to master the Mesh Concept:

Football Training
Here's a sample of what's available to StrengthCoach.com members at the Football Training Homepage! Browse our article and programs to get into top football shape no matter what position you play. Speed, strength, agility and power will all be featured here! All full articles available to Strengthcoach.com members.
Starting a Youth Football Training Business
I got this question from a young guy via email the other day... keep reading
Recommended Articles- "Football Dosage and Approach ? FAQ"
My last article, New Ideas for Old School Football Coaches, was read by high school coaches all over the country. I've received dozens of emails from coaches who bought into the common sense of making speed the priority of high school football.... keep reading
Recommended Article- "How strength coaches can get in front of changes coming to the industry"
This incident will definitely affect the future of the industry... keep reading
Do We Always Train Football Players Wrong?
"Mike, I need a program. I need to get my linemen bigger and my skill position guys faster" Seems like a logical request at first glance doesn't it. Linemen need to be big and skill guys need to be fast, right? Let's look a little deeper...... keep reading
Shop.com

market America, shop.com, sale, discount, dollar off, free shipping, Cashback, discount vitamins, discount, savings, on sale, value kit, offer, limited time offer, shoes, clothes, toys, groceries, electronics, furniture, jewelry, 

Ike Guides Howard Women’s Track & Field at the Fred Hardy Invitational and Howard Men’s Track & Field Thrives at the Fred Hardy Invitational


Junior runner wins 400-meter hurdles

(Photo Credit – Steven Worthy)

RICHMOND, Va. (March 30, 2019) – Third-year runner Oluchi Ike (Upper Marlboro, Md.) guided the Howard University women’s track and field team at the Fred Hardy Invitational, hosted by the University of Richmond.

Presented by Sphynx 

Sphynx - Think outside the bathroom; shave wherever you want


Sphynx - For legs as smooth as a baby's bottom


Get 10% off first order with code: MISSEDSPOT



Ike highlighted the day with a NCAA Regionals noteworthy performance by winning the 400-meter hurdles (58.50).

Fellow classmate Uchechi Onuoha (Yardly, Pa.) also competed in the event where she finished fourth overall (1:03.74).

Ike, alongside junior Sydney Benson (Grosse Pointe Woods, Mich.) and sophomores Jessika Gbai (Philadelphia) and Ozioma Scott (Georgetown, Guyana), took gold in the 4x400 relays, clocking in with a season-best 3:43.94.

Individually, Gbai finished runner-up in the 200-meter dash (23.88) while Scott earned third overall in the 400-meter dash. Benson claimed fourth in the 800-meter run with a 2:13.73 mark.

Sophomore Destiny Stanford (Woolwhich Township, N.J.) and newcomer Melanie White (Orlando, Fla.) participated in the 1500-meter run where they registered seventh (4:41.16) and 13th (4:50.52) overall, respectively.

Another notable runner included sophomore Ameenah Saalih (Willingboro, N.J.) placing second in the 100-meter dash (12.18).

In the field, senior thrower Lauryn Galloway (East Brunswick, N.J.) threw a season-best in the javelin (38.02m; 124’7”).

Sophomore Kaylah Clark (Miami) and senior Mi-ah Watkins (Bronx, N.Y.) took part in the hammer throw where they finished fifth (44.99m; 147’6”) and eighth (43.56m; 142’9”), respectively.

To view results from the 2019 Fred Hardy Invitational, please click here.
On April 6, Director of Track and Field David Oliver and the Bison travel to Towson, Md. for the Towson Invitational, hosted by Towson.


Payne leads Bison with victory in the 400-meter hurdles

(Photo Credit – Steven Worthy)

RICHMOND, Va. (March 30, 2019) – Howard University men’s track and field squad competed in the Fred Hardy Invitational, hosted by the University of Richmond, where they thrived in several individual events.

Freshman Corinthieans Payne (Apopka, Fla.) led the way, winning the 400-meter hurdles with a new personal best (54.47).

Payne, senior Tariq Fullerton (Kingston, Jamaica) and newcomers Ashton Daniel (Athens, Ga.) and Erik Rogers (Washington) placed second in the 4x400 relays, clocking in at 3:26.26.

In the 4x800 relays, Fullerton, sophomore Anthony Gordon (Clinton, Md.) and freshmen Aariq Nixon (Baltimore) and Gavin Williams (Dover, Del.) won the race with a 7:49.08 mark.

Kenneth Chigbue (Bowie, Md.), Mekhi Closson (Baltimore) and Korey Lombard (Antioch, Calif.) finished 2nd (21.89), 3rd (22.06) and 4th (22.17), respectively, in the 200-meter dash.

In the field, sophomore jumper Nathaniel Are (Chicago) took second in the triple jump (13.66m; 44’8”) while freshman standout Mekhi Abbott (Monroe, N.J.) threw a new personal best in the javelin (51.06m; 167’5”).

To view results from the 2019 Fred Hardy Invitational, please click here.

On April 6, Director of Track and Field David Oliver and the Bison travel to Towson, Md. for the Towson Invitational, hosted by Towson.

PureFlix Presents This MLB Update Featuring Condensed Game: COL@MIA - 3/31/19

MLB Condensed Games [Videos at the bottom of this page]

Presented by Pureflix! 
Watch anywhere online or on your mobile phone, tablet, or TV! 


And now this "Teachable Moment" From CoachTube!

JerryWeinstein

Baserunning From A to Z

Base Running with Coachtube


Enhance your team's ability to enhance it's run-scoring capabilities by looking at the game within the game in this coaching course by Jerry Weinstein.
Baserunning From A to Z provides a comprehensive review of the key factors involved in one of the most important and often overlooked elements in baseball. Featuring over three hours of information, ideas, and insights from one of the most respected coaches in baseball, this instructional video course covers every fundamental aspect of baserunning.
This course also offers specific techniques that can help turn a “baserunner” into a “base stealer.” In addition, almost an hour of actual game footage that helps demonstrate the baserunning techniques examined in this course is included. Finally, the course features almost an hour of actual came footage and a question and answer session from Coach Weinstein that demonstrate and examine the techniques featured in each video.
Among the topics covered:
  • Prepare for your preparation
  • From home to first base
  • First base
  • From first base to second base
  • Second base
  • Third base
  • Game footage
    Jerry WeinsteinField Manager of the Wareham Gateman. Former Colorado Rockies Catching Instructor
    Jerry Weinstein is an American professional baseball coach. He works for the Colorado Rockies of Major League Baseball.
    Weinstein began his coaching career at Sacramento City College. He led the school to 831 wins across 23 seasons, and led the team to theNational Junior College Athletic Association championship in 1998.
    Weinstein managed the Gulf Coast Expos in 1993. He managed the Geneva Cubs in 1993 and Williamsport Cubs in 1994. After returning to Sacramento City College, he served as director of player development for the Los Angeles Dodgers in 2000 and 2001 and then coached forCalifornia State Polytechnic University, San Luis Obispo (Cal Poly) from 2001 through 2005. He left Cal Poly to become the manager of theModesto Nuts in 2007 and managed them through 2011. The Rockies added Weinstein to their major league staff before the 2012 season.
    After the 2013 season, the Rockies reassigned Weinstein, putting him in charge of player development in the minor leagues. Book this course.......

Ticket Network Presents This March Madness Update Featuring: Preview: Duke vs Michigan State in Elite 8 of NCAA tournament

Here's a look at the top plays from Duke and Michigan State as they prepare to play in an Elite 8 matchup in the NCAA tournament. [Video highlights and more at the bottom of this page]


Presented on US Sports Net by Ticket Network

And now this "Teachable Moment" from CoachTube!

BetterBasketball

Read and React : 3-Player Drills for Building Disciplined Player Reactions

Tom Izzo and Coachtube
Coach Rick Torbett is known worldwide for the development of the Read and React Offense, a system for implementing 5-player coordination without the use of set plays.  

In this course, consisting of 64 drills, Rick Torbett will teach you 3-player drills that help build your player's decision making. Even if you're not a Read and React coach, these drills will help in developing passing, cutting, hitting cutters on the move, changing speeds and angles on finishing, being catch ready, feeding the post, ball-handling, and that's just in the first 20 drills!

This course was designed by utilizing drills that coaches have told us have worked with their teams in creating great player habits and decision making.   
Better BasketballInstructional Basketball and Training Videos
Rick Torbett is the founder of BetterBasketball.com offering Basketball Instructional and Training Videos offering detailed teaching for coaches and players. Torbett is also the creator of the Read and React Offense, one of the most popular and successful basketball coaching series on the market.Find all his courses streaming on-demand, only at CoachTube.com

CoachTube Presents MaxPreps Featuring: Joshua Jackson Jr. - 2018 Highlights

Junior highlights of Narbonne's 4-star wide receiver (CA) Joshua Jackson Jr. [Highlight reel video and more at the bottom of this page]

Presented by CoachTube Football!

MichaelClayton

Michael Clayton Wide Receiver Program

Want to make a fool of the defense and be the primary target for your quarterback? This is the course for you. 

coachtube-football-horizontal-ad

Michael Clayton of the New York Giants is ready to bring out your wide receiver potential with this collection of 14 instructional videos. He will give you the step-by-step guide to your favorite routes, the proper stance and even the how-to's for reading coverage. Explode off the line, get the proper angle and take it to the house with expert insights from a pro. 
Michael ClaytonFormer NFL Wide Receiver for the New York Giants
A veteran among veterans, Michael Rashard Clayton (born October 13, 1982) is an American Football wide receiver who most recently played with the New York Giants during their 2012 Super Bowl run. After three successful years of playing college football with the NCAA champion LSU Tigers, Clayton was a first round draft pick , 15th overall, by the Tampa Bay Buccaneers in the 2004 NFL Draft. In his first year, Clayton was ranked 5th all-time in NFL history among rookies with 80 receptions for 1193 yards and 7 touchdowns, ranking him 1st on the Buccaneers in receiving touchdowns that season. This stellar season has led numerous publications to select him to the all-rookie team. With eight years in the NFL, one of Clayton's biggest NFL accomplishments include averaging over 14 yards per reception in 2009, extending his streak of averaging over 10 yards per reception since joining the league. Book this coach......

Beast Sports Nutrition Presents The Serious Workout Of the Week! Week 3

Hello there Athletes and Warriors!
Hey from this point forward you can plan your entire workout week as we will be publishing your SWOD every Saturday or Sunday.

As always remember to eat, and sleep right as that will dictate your fitness success just as much as how much you bench this week.
If this is your first SWOD be sure to consult a doctor before engaging in any exercise, fitness, or nutrition program. The sets, reps, weights, and overall intensity of the below workout were originally designed for a specific athlete. Please adjust any factor to fit your present fitness level. 

After this word from our pals at Beast Sports Nutrition, we will get to this week's workout.

-Coach Nate


Athletes and Warriors! Printer Friendly Versions, Exercise Descriptions and Some videos are available exclusively for US Sports Online Strength and Conditioning client version of the program. Click here to get your custom strength, conditioning, or performance program today!

Week 3 - Day 1 (Saturday) of US Sports Strength and Conditioning Free Demo's Program
Week Difficulty: Medium Hard
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes 
2
   Video
Leg Press (45 Degree)
10 reps @ 570 lbs,5 reps @ 685 lbs,
3 reps @ 795 lbs,6 reps @ 910 lbs,
7 reps @ 855 lbs,6 reps @ 795 lbs 
3
   Video
Dumbbell Plie Squat
8 reps @ 135 lbs,8 reps @ 135 lbs,
6 reps @ 135 lbs 
4
   Video
Machine Leg Curl
10 reps @ 160 lbs,10 reps @ 150 lbs 
5
   Video
Dumbbell Incline Bench Press (30 Degree)
8 reps @ 105 lbs,8 reps @ 105 lbs,
6 reps @ 105 lbs 
6
   Video
Dumbbell Arnold Press
8 reps @ 70 lbs,8 reps @ 70 lbs,
6 reps @ 70 lbs 
7
   Video
Dumbbell Rear Lateral Raise
10 reps @ 32 lbs,10 reps @ 30 lbs 
8
   Video
Dumbbell Lying Triceps Extension
8 reps @ 40 lbs,8 reps @ 40 lbs,
6 reps @ 40 lbs 
9
   Video
Reverse Crunches
23 reps,23 reps 
10
   Video
Bent Knee Crunches
51 reps,51 reps,
39 reps 


Week 3 - Day 2 (Sunday) of US Sports Strength and Conditioning Free Demo's ProgramWeek Difficulty: Medium Hard
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
5 Minute Cardio Warmup
105 Beats Per Minute. This is a basic warmup. Keep things nice and smooth! You can choose any exercise that feels best to you. Biking, Elyptical, Jogging, Walking etc. 
2
25 Minute Cardio Session
128 Beats Per Minute. You're getting some great work in. It's great to exercise and to be healthy! Focus on your goals and enjoy the process. 
3
5 Minute Cardio Session
135 Beats Per Minute. We are pushing the intensity up a little for this one. Stay focused and keep going. You will enhance your conditioning level and burn more calories in this more intense phase. Monitor your heart rate periodically as you exercise. 
4
5 Minute Easy Cooldown Activity
105 Beats Per Minute. Great job on your workout. Now, back off on the intensity and sowly cool your body down. As always, a few minutes of light stretching can help in the recovery process! 


Week 3 - Day 3 (Monday) of US Sports Strength and Conditioning Free Demo's ProgramWeek Difficulty: Medium Hard
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes 
2
   Video
Back Extension
11 reps,11 reps,
8 reps 
3
   Video
Cable Close Grip Row (Low Pulley)
8 reps @ 225 lbs,8 reps @ 225 lbs,
6 reps @ 225 lbs 
4
   Video
Lat Pulldown Close Grip Front
10 reps @ 180 lbs,10 reps @ 165 lbs 
5
   Video
Dumbbell Lateral Raise
10 reps @ 41 lbs,10 reps @ 38 lbs 
6
   Video
Dumbbell Rear Lateral Raise
10 reps @ 32 lbs,10 reps @ 30 lbs 
7
   Video
Dumbbell Hammer Curl
10 reps @ 70 lbs,10 reps @ 65 lbs 
8
   Video
Standing Toe Press
10 reps @ 250 lbs,10 reps @ 230 lbs 
9
   Video
Reverse Crunches
23 reps,23 reps 
10
   Video
Alternate Heel Touchers
51 reps,51 reps,
39 reps 


Week 3 - Day 4 (Tuesday) of US Sports Strength and Conditioning Free Demo's ProgramWeek Difficulty: Medium Hard
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
5 Minute Cardio Warmup
105 Beats Per Minute. As always I will start things off nice and easy for you. Warming your body up is important for both injury prevention and for performance. Have a great workout and keep a positive attitude! 
2
25 Minute Cardio Session
128 Beats Per Minute. You're getting some great work in. It's great to exercise and to be healthy! Focus on your goals and enjoy the process. 
3
12 Minute Cardio Session
135 Beats Per Minute. Monitor your heart rate by taking your pulse at the carotid artery. Just place two fingers near your Adam's apple. Count the beats for 15 seconds and multiply this number by four. 
4
5 Minute Easy Cooldown Activity
105 Beats Per Minute. You made it! See, it wasn't so bad. :) This last 5 minute section is important to bring your bodies physiological functions back to normal. Again, good job on your workout! 


Week 3 - Day 5 (Wednesday) of US Sports Strength and Conditioning Free Demo's ProgramWeek Difficulty: Medium Hard
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes 
2
   Video
Bench Press
10 reps @ 225 lbs,5 reps @ 270 lbs,
3 reps @ 315 lbs,6 reps @ 360 lbs,
7 reps @ 340 lbs,6 reps @ 315 lbs 
3
   Video
Dumbbell Incline Bench Press (30 Degree)
8 reps @ 105 lbs,8 reps @ 105 lbs,
6 reps @ 105 lbs 
4
   Video
Dumbbell Side Lunge
8 reps @ 40 lbs,8 reps @ 40 lbs,
6 reps @ 40 lbs 
5
   Video
Dumbbell Step Up
10 reps @ 55 lbs,10 reps @ 50 lbs 
6
   Video
Machine Leg Extensions
10 reps @ 195 lbs,10 reps @ 180 lbs 
7
   Video
Machine Leg Curl
10 reps @ 160 lbs,10 reps @ 150 lbs 
8
   Video
Cable One Arm Row
10 reps @ 120 lbs,10 reps @ 110 lbs 
9
   Video
Dumbbell Biceps Curl
10 reps @ 60 lbs,10 reps @ 55 lbs 
10
   Video
Cable Triceps Pushdown
10 reps @ 170 lbs,10 reps @ 155 lbs 
11
   Video
Bent Leg Knee Ups from Bench
26 reps,26 reps,
20 reps 
12
   Video
Bent Knee Crunches
51 reps,51 reps,
39 reps 


Week 3 - Day 6 (Thursday) of US Sports Strength and Conditioning Free Demo's ProgramWeek Difficulty: Medium Hard
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
5 Minute Cardio Warmup
105 Beats Per Minute. This easy warmup will allow you to start preparing your body and your mind for your workout. Make sure you drink some water throughout your workout. It is very important to stay hydrated. Work hard and you will feel great! 
2
25 Minute Cardio Session
128 Beats Per Minute. You're getting some great work in. It's great to exercise and to be healthy! Focus on your goals and enjoy the process. 
3
15 Minute Cardio Session
135 Beats Per Minute. Aerobic exercise will help you to lose fat by burning excess calories. It will also help to lower blood pressure levels and improve your cholesterol ratios. But best of all, it makes you feel great! 
4
5 Minute Easy Cooldown Activity
105 Beats Per Minute. I hope you had a great workout. Don't forget this last 5 minute session. Make an effort to eat healthy foods. It takes a combination of consistent exercise and healthy eating to achieve your goals. Again, good job on the workout. 

Need more? Get Daily Workouts and More @ BodyRockTV!

BodyRock is your 24-hour fitness coach and workout buddy, offering high-intensity interval training exercises to help you reach your goals. In our community, we support each other by sharing ideas, recipes and motivational tips that keep us on track. Fitness is a journey, and each of our lives are comprised of stories that chart the ups and downs of our individual quests. Share yours today! 
Learn it | Live it | Love it

Live Sports Radio!



Listen to Live Sports and More!