You Want To Shape Your Body?

You can easy work out pretty much anywhere using bodyweight exercise moves.

Bodyweight exercises are moves that use only your body’s weight as resistance, such as pushups and lunges — no equipment needed. They’re a staple in many high-intensity circuit training (HICT) workouts. HICT workouts are intense and quick — like crazy quick. Like, you do them in less than 30 minutes quick. That means you can get in great shape without going to the gym, spending hours working out, or using any workout equipment at all. (Seriously; it’s science.) You’ve just gotta know the right moves.

Some of these moves have instructions for how to make them easier and others don’t. For the moves that don’t have “make it easier” instructions, just perform the movements as well as you can. Know that it’s better to do just a few reps of each movement perfectly, rather than doing many reps of the movements wrong. Cool!


Here Are The Best 12 Exercises You Need To Get In Shape !!

1. Pushup

2. Plank

3. Glute Bridge

4. Spider Lunge

5. Plank Tap

6. Squat

7. Side Lunge

8. Squat Jump

9. Jumping Lunge

10. Single-Leg Deadlift

11. Reverse Lunge

12. Walkout

Flow this few tips that can make your body gets into shape.

To turn these moves into a full workout, follow one of these guides.

Or you can learn how to mix and match the moves to make your own DIY bodyweight workout. Here’s how, with some examples below:

Choose exercises that won’t have you using the same muscle groups one after the other. For example, if you choose two movements that mostly tax the upper body (like a plank and pushups) and two that mostly challenge the lower body (say squat jumps and lunges), you’d want to alternate the upper- and lower-body moves: plank, squat jumps, pushups, lunges. Use one of these three formats created by Matheny (and see examples for each one below). Remember, each movement must be performed properly and with full range of motion

1 Week Clean Eating Challenge

1 Week Clean Eating Challenge + Healthy Grocery List

Eating clean can sometimes be a chore as it is confusing. When you are only used to the endless, processed foods at the supermarket, sometimes you must question, so what is “clean” anyway?

Some benefits to eating a clean diet are:

  • Fat loss
  • Increased energy and stamina
  • Decreased health problems
  • Better sleep
  • Improved mental well-being
  • Improved skin
  • The list goes on

he easiest way to start eating clean is to prepare your own meals at home. Yes, this means you have to start learning how to cook! This way, you know exactly what ingredients you are eating and the amount of calories you are consuming.

Confused about what to buy or what to eat? Included is a specific meal plan with specific foods for each day & meal. However, you may use the plan as a guide to making your own dishes-since this plan is not a “one size fits all.” Not everyone likes chicken. Not everyone eats meat. Not everyone likes fish. Etc, etc, etc.

Read More And Find Out What The Grocery List Are At BODY ROCK TV click here

For Those Who Seek Strength!

2 Simple Ways To Build More Strength .

Hand Position, And Don’t Use Percent Age Charts .

Follow this immaculate steps for better strength! No matter what you do or how you do the main thing stay focus on this two simple and easy way to complete your strength when you workout.,

Now whether you are squatting or bench pressing or doing heavy deadlifts and bent-over rows, forcing the barbell to track in straight line not only improves strength, but actually puts your body in the proper bio mechanical alignment. While popular theory explains that a bar should travel in an arced movement pattern, physics say force is greater in a straight line. When the strongest lifters in the world have been examined in both squats and bench presses, their movement patterns were closest to a perfect straight line. When you first try this from your usual movement pattern it will feel odd, but with practice you will see your strength numbers skyrocket.

In an effort to build stability, advocates of ball training have forgotten the most basic element of balance – it comes from the ground up. While balance is certainly important, strength is paramount. Using unstable surfaces and weird circus-like tricks does not increase muscle size and quality. Data reported in Dynamic Medicine from researchers at the Canadian Memorial Chiropractic College in Toronto shows that doing presses and other supper-body and ab exercises on a ball doesn’t significantly enhance core muscle activation as compared to doing presses on a bench. Get your core work from big lifts such as the bench, squat and deadlift and feel free to occasionally mix in dedicated exercises like the plank and superman.

(1) Hand Position



Although true research is sparse, both anatomical and bio mechanical evidence supports the need for changing both hand and foot positions, as well as seat angles, on exercises throughout your training cycles. Also by creating these variations, support musculature (read: stabilizers) will improve as will your overall length and variety of muscle movement. More angles, more fibers, and longer ranges of motion, means greater strength. And one final thought; making simple adjustments adds tons of exercises to keep your workouts both challenging and stimulating, so it is less likely for you to overtrain and/or become bored.

(2) Don’t Use Percent Age Charts



Not all the time, anyway. Percentage charts often misrepresent a true maximum and leave the lifter with either too much or too little, especially since many lifters underestimate their 1RM. Instead, just get the most out of whatever weight you’re using. Don’t leave anything on the floor. Work as hard as you can every single session. Why base your training session on something you did four weeks earlier when you can make the most out of your routine by basing each workout on the day before.



Simple Exercises For Bad Knees!!

Bad Knees? Here Few Tips To How To Workout Your Sore Or Bad Knee …

This Few Great Tips Can Lead You To Have A Best Strong Knee When You Have A Major Problem With Your Knee While  Training..

Follow This Steps Given By Doctor Ryan!!



Several individuals have problems with their knees, but this doesn’t need to prevent anyone from exercising. Knee injuries can be worked around to provide a great workout to the lower extremities. A few simple principles have to be applied. First we are going to protect the knee by avoiding heavy weights. To accomplish a more intense workout and stimulate more fibers, we must learn to flex the muscle while we are training.

To do this, you must learn to squeeze the muscle in both the “positive and negative” portions of the movements. So for example, let’s take the leg extensions. Extend the leg straight out and push your finger into your thigh muscle. Now squeeze that muscle very tightly and maintain that tension while you lower your shin. Once you have lowered the leg, keep the tension and slowly raise the leg until it is straight again.

Checkout This Link For The Full Leg Workout For Those Who Have Weak Knees Given By




To The Glory!

Best Motivation Speech Video – To The Glory

When things go wrong as they sometimes will, When the road your’re trudging seems all uphill when the found are law and the debts are high, And when you smile but you have to sigh, When  the care pressing you down a bit..

Success is failure turned inside out the silver tint of the cloud of doubt, And you never can tell how close you are, It may be near when it seems afar, So stick to the fight when you’re hardest hit, it’s when things seem worst that you mustn’t quit!!

Check Out This Awesome Motivational Video 

Easy Steps To Lose Wieghts + Joe Rogan Workout Motivation Video

Easy And Simple Steps That Could Help You Lose Weights  “NO EXCUSE”





1. Vegatable, fruit bags. Arm yourself with healthy snacks. Take these bags to wherever you go.





2. Weight Loss Jars. Move a stone for each pound/kg you have lost from one jar to another!



3. Eating plan. When you’re busy, it so easy to forget all about your diet . With these packed meals that cannot happen to you.



4. Daily work out plan. Great way to keep track of your progress.




5. Motivation wall for working out. Grab quotes, diet plans, anything and post it up to keep motivated!


So here are the best easy way to keep yourself under the track to lose weight 🙂


Check Out This Video By joe Rogan You’ll Love The Workout And Motivations”


Exercises That Could Age You Fast !

“Exercises you might need to avoid that could ages you fast”

Now a lot of people think Law Fat Yogurt  and Cardio can reduce the fat level but most likely they don’t know  what’s the side effects in future!

Some resource has been proven that Yoga is most likely can age you fast in future.

According to science, there’s a difference between chronological age and biological age, which means you can be 50 years old and literally have a body of a 40 year old. I’m sure you’ve met someone that not only looks 10 years younger, but has boundless energy and stamina. That being said, I’m sure you’ve seen the exact opposite as well, someone that looks and acts much too OLD for their actual age.

So what’s the deal?  Is it genetics?  I know it sounds like the most reasonable answer.  But genetics have very little to do with how fast or slow you age.  Believe it or not, YOU have way more control over the aging process than you think.

Seriously, it’s not science fiction… you CAN slow your aging process, BUT only if you know what to do.

…And I’m not talking about having to take anti-aging pills or hormone supplements.  Nope.  This is much safer and more effective.  It’s something you can do on your own.

by  Shin Ohtake, Fitness & Fat Loss Expert 

“Click Here To Read More And Find Out What Are This Exercise That Might Age You Fast”

Best 5 Tips To Look 10 Years Younger!

5 Steps To Look Younger And Healthier.

Forget The Hard Work You Only Need This Few Steps And Your Good To Go ,

Eat Good.



Did you know that once you hit 40 years of age, whether you’re a man or a woman, your body starts aging FASTER than normal? Studies have shown that without the proper nutrients and exercise, your body will age about 6 months EXTRA for every year that passes. Think about that! If you are 40, that means by the time you hit 44 you will LOOK and FEEL 48. And by the time you reach 60, you will LOOK and FEEL 70 YEARS OLD! We see this every day… just look around you.

Did you know that 90% of people over the age of 35 lose enough muscle every year to burn off an additional 4 pounds of body fat? That means you not only lose the only thing on your body that creates shape, tone, and strength—you also gain more fat every year, even if your calories stay the same.

“Watch This Video Great Stuff”

Check Out Old School New Body For The 5 Steps To Look 10 Younger … by Steve & Becky Holman

The Most Effective Way To Build Up Lean Muscles

Awesome Tips For Lean Muscles With Best advice From (Kali Muscle)

It’s very difficult to become a great power lifter in a room full of marathoners. You must find a place to train that is not only equipped for your goal, but is also full of like-minded people who are training hard.

You know that protein is the building block of muscle and that you need a lot of it, Shoot for .8 to 1 gram of protein per pound of bodyweight if your goal is to pack on some quality size.


Bodybuilder 3-14_0

Putting on some size you should consider increasing your training frequency to 4-5 times per week.


(20-30 rep sets) strength-endurance work for a training block.



While your time in the gym is certainly responsible for creating a training effect…consistent sleep (8-9 hours per night) and try to reduce outside stress as much as possible.

Your Daily Does Of Motivation And Muscles Tips Check Out This Advice From “Kali Muscle”

Best 8 Exercises To Get Rid Of The Unwanted Back Fat!

This Few Tips Can Help You Get Rid Of The Back Fatness With No Time

Exercise to tone your body and back, The most important thing in health is focusing on strengthening the body with few tips and exercises.

So here we have few tips to how get rid of the back fat ….

If back fat is one of your biggest body hang-ups, focusing on strengthening that area is key—and yet, it’s often overlooked. “In general, in terms of lifting and weight training, women neglect their lats and their upper back more than any other muscle group,” notes NYC-based fitness expert and celebrity trainer Kira Stokes. “We’re always more concerned with what we immediately see in the mirror, which is the front of the body. Your back is probably the last part of the body that most women really think about.”

The hardest reality about losing weight is that you can’t just circle a specific spot on your body and melt away the fat. It takes smart full-body training to really burn fat, and you’ll see the results all over. What you can do is focus your strengthening and toning exercises on one muscle area to isolate a trouble spot and really define those muscles—which, when combined with cardio (running, elliptical, whatever form you like best and will actually stick with), will give you the results you want.

“Click Here To Check Out You Beauty For The Best 8 Exercises How To The Lose Back Fat”