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Episode 5 from the Stay Safe series. Like this workout? 

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It's all about combining fun moves with minimal equipment, great energy and effective fat burning combinations. The best part? The best workouts don't have to drag on and on. 

Learn to love your workouts with short, effective HIIT workouts like this one. Just press PLAY! 

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 Check out BodyRock gear: https://www.bodyrock.tv.

 BodyRock is your 24-hour fitness coach and workout buddy, offering high-intensity interval training exercises to help you reach your goals. Fitness is a journey, and each of our lives are comprised of stories that chart the ups and downs of our individual quests. Learn more.......

BodyRockTV Featuring: At-Home Intermediate Bodyweight Workout to BLAST FAT! And Get Fit without a Gym - Advantages of Working Out at Home

Join BodyRock Trainer Denetra for a hot and heavy at-home intermediate bodyweight workout. She's using BodyRock's weighted vest for extra resistance, but you can smash this out with no equipment.

Expect 24-minutes of high-intensity, high-impact fun for an INSANE calorie burn. 
You ready? PRESS PLAY! 
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Get Fit without a Gym - Advantages of Working Out at Home

By: Best Homeworkout While everyone knows the importance of exercise in general, a lot of people don’t seem to find time to develop a daily fitness routine. They don’t have time to drive to a fitness center on a regular basis. Or they have other reasons why they can’t go to the gym. The good news is that you don’t need to go to the gym to stay fit. The alternative way is to work out at home. You can do your personal fitness routine while at home through the use of different fitness techniques. Below are just some of the benefits of working out at home.

Save Time and Money

One of the advantages of working out at home is that you will be able to save a lot of time and money. Going to the gym means you need to get dressed, drive or commute to the gym, and change into gym clothes. Then after the workout, you need to do everything again in reverse. More often than not, this ritual takes more time than the actual gym session.

You also need to factor in the gym membership fee. The costs are much more expensive because it includes activities and features that you don’t need such as group classes. More often than not, you only spend a couple of hours lifting weights each week.

Flexible Schedule

Another benefit of working out at home is that you can do so whenever you want to. You don’t need to show up at a specific time at the gym for a workout class. You can do whatever workout routine you want to do, any time of the day.

Be More Focused

When working out at home, you will be able to push yourself to the limits and be more focused. There will be no distractions, unlike when you do your exercises at the gym. And you don’t need to wait for someone to finish using the gym equipment. You will not feel rushed or be self-conscious. That way you will be able to concentrate on the movements to get maximum results.

It is easy to plan your own workout at home. Most workouts done at home don’t need equipment. You just need to have enough space to do your home work out safely. The ideal workout at home must be performed in a circuit, which means that you need to do one set with rest in between. Each circuit must be done three to four times or as many as you can within 20 minutes.

As you can see, working out at home can be advantageous to you in so many ways. You don’t need to leave your home to improve and maintain your fitness level. And the best thing about it is that you can do the exercises whenever you have some free time.

 Helping people get the body they want while in the comfort of  home. For more information visit: BodyRock.TV

BBcom Featuring: Full-Body Routine: Total-Body Strong | Dr. Kaleb Redden

Total-Body Strong is for anyone who is ready to work both hard and smart. Follow along as Kaged Muscle athlete Dr. Kaleb Redden takes you through a strength workout. ► Total-Body Strong Training Program: https://bbcom.me/37Wayav ► Shop Kaged Muscle Supplements: https://bbcom.me/38ZZEBO ► BodyFti Training Programs: https://bbcom.me/37UYC91

| Total-Body Strong: 8-Week Full-Body Muscle and Strength Plan | Stop getting lost in the details and start paying attention to what's most important. This simple but tough training program is for anyone—man or woman, beginner or advanced—who is ready to work both hard and smart. Created by elite strength coach Charles Staley, it can help you build your muscular base, cross-train for a sport, or chase serious strength goals! | Full-Body Training | This innovative, adaptable training program is for anyone—man or woman, beginner or advanced—who is ready to work both hard and smart. It can help you build your muscular base, cross-train for a sport, or chase serious strength goals! | Customizable Programming | The workouts are based around four foundational movement patterns: squat, push, pull, hinge. You'll be given a workout every training day, but you can swap out movements based on the equipment you have and the goals you're chasing. | Nutrition and Supplement Plan | Performance nutrition can be a lot simpler than you might think. You can gain muscle and lose fat by following a few easy-to-follow guidelines. Beyond hitting your protein numbers, you don't even have to count calories or macros tightly as long as you follow coach Charles Staley's five essential rules.
| Dr. Kaleb Redden's Full-Body Routine | High-bar back squat 4 sets, 15 reps, RPE 7 Weighted push-up 4 sets, 15 reps, RPE 7 Dumbbell Romanian deadlift 4 sets, 15 reps, RPE 7 Suitcase row 4 sets, 15 reps, RPE 7 EZ-bar curl 4 sets, 15 reps, RPE 7 Rope cable push-down 4 sets, 15 reps, RPE 7
Learn more...................

BBcom Featuring: Booty & Leg Builder Workout | Maaxx West and What is a Good Beginner's Workout Routine?

Build a booty you'll love with this complete legs and glutes focused workout from Olympus Lyfestyle athlete Maaxx West 
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| Maaxx Wests's Booty & Leg Builder Workout 
| 1. Leg Extensions 
2. Wide Stance Stiff Leg Deadlifts 
3. Cable Hamstring Curl 4. Banded Stiff Leg Deadlift 
5. Dumbbell Sumo Squat 
6. Leg Press 
7. Sissy Squat

What is a Good Beginner's Workout Routine?

By: Carol Fellman The time has come when your motivation and desire for a strong, healthy body are moving you to look for a good beginner’s workout routine. This seems like it should be simple enough but with all the information out there you may find it a challenge to find what works best.

Checking out you local gym could be your first step. When you arrive you will probably find a group of people, all who seem to know what they are doing. Then you have to face the wall of mirrors that lines every workout room which seems to be reflecting back everything you do not know about working out. You may ask yourself why you are subjecting yourself to this. The answer is simple. The obvious gains you will enjoy from working your body.

If you undertake a weight lifting program, you can expect to strengthen your muscles, tendons, and ligaments. You will also find improvement in your overall fitness level, a strengthening of you cardiovascular system and you can expect to shed some pounds.

The formula for strengthening and toning your body is to use lower weights and do higher repetitions. Using higher weights with lower repetitions is more effective if you would like to build muscle mass.

When beginning a workout routine there are two common mistakes that are made that can lead to diminished results and to a good chance of being injured. These mistakes are performing the exercises improperly and using too much weight. So when just starting out you want to be sure that you’re using the appropriate amount of weight and that you find out how to do the exercises correctly.

When working out, doing all your exercises with a slow controlled range of motion is very important. You will be creating more muscle tension which produces more force leading to more activation of muscle fibers. This ensures the strengthening of the muscles, tendons, and ligaments that you are looking for and creating less trauma to these same tissues.

The key to starting a good beginner’s workout routine is to educate yourself on acquiring the skills to exercising properly. This allows you to set more realistic goals and achieve the results you are looking for. There are many good programs available and this author recommends you spend some time looking around for the program that works best for you before you don those shorts and cinch up the sneakers.

 For a complete guide to a good beginner's workout routine I recommend an excellent program, No Nonsense Muscle Building. This program offers all the information you need to begin and progress in your workout along with a nutritional guide to maximize your strength training routine.

BPI Sports- FULL BODY WORKOUT: FOR WOMEN, BY WOMEN

Presented on US Sports Net by Bpi Sports

• By Team BPI
 http://bit.ly/BPIBCM

Looking for some inspiration for your next workout? Who better to guide you than the women of Team BPI?! We asked each of these inspiring athletes to provide their favorite exercises for a certain body part, so the next time you need to mix it up, they’ve got you covered. Here’s the full body workout by India Paulino, Narmin Assria, Chanel DeLisser, Haidy Cruz and Ainsley Rodriguez.  http://bit.ly/BPIBCM

INDIA PAULINO – BICEPS and TRICEPS

• Seated Dumbbell Curl: Sit on a bench with your upper back placed firmly on the bench. Slightly arch your lower bac. Start with the dumbbells next to your hips, palms facing forward. With a slight bend in your elbow and your elbows slightly behind your torso, curl the dumbbells one at a time towards your shoulder. Slowly lower back to your starting point.
  • 3×8
• Triceps Dips: Sit on the edge of a bench with the heels of your feet together on the floor. Place your hands on the bench next to your hips. Bend your elbows at a 90-degree angle, slowly lowering your body to the floor. To return to the starting position, slowly straighten your arms.
  • 3×10
• Overhead Dumbbell Triceps Extensions: Sit on a bench with your feet shoulder-width apart. Hold a dumbbell overhead with your palms facing up. Bend your elbows slowly, lowering the dumbbell until your forearms are parallel with the floor. Pause and extend your arms slowly back to the starting position.
  • 3×10

NARMIN ASSRIA – BACK

• Wide-grip Lat Pulldown: Grab the bar with an overhand grip. Your hands should be more than shoulder-width apart. As you prepare to pull the bar down, exhale and slowly pull the bar down to the upper part of your chest. Make sure you squeeze your shoulder blades together and hold the squeeze for a count of two. Inhale and slowly return the bar to the starting position.
  • 4×10
  • Increase the weight each set to volumize your pump.
• Close-grip Seated Cable Row: Grab the bar with a natural grip, palms facing in. Keep your legs slightly bent and your back straight. Pull the weights up slowly by pulling your shoulders back. This is your starting position. Keep your elbows by your side and as you pull the rope, you should be sitting straight up. Keep your shoulders back and pull the handle to your stomach. Squeeze your shoulder blades together and hold for two seconds, then slowly lower the weight back to the starting position.
  • 4×12
  • Increase your weight every set.

CHANEL DELISSER – ABS

•  V-ups
  • 3×20
• Bicycle Crunches
  • 3×25
• Hanging Leg Raises
  • 3×15

HAIDY CRUZ – LEGS and BOOTY

• Walking lunges:
  • 20x per leg
  • 15x per leg
  • 12x per leg
• Squats:
  • 25x
  • 20x
  • 15x
• Jump Squats: 3×15
• Hip Thrusts: Use moderate weight. Be sure to squeeze your glutes for three seconds between each rep.
  • 20x
  • 25x
  • 25x
  • 30x
• Fire Hydrant: No breaks in between reps!
  • 10x
  • 12x
  • 12x
  • 15x

AINSLEY RODRIGUEZ – SHOULDERS

• Dumbbell Arnold Press
  • 3×15
• Kettle Bell Press
  • 3×12 (each arm)
• Landmine Shoulder Press
  • 3×15  http://bit.ly/BPIBCM

All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.

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