Body-Rock

vine

I’m a serious cosplayer…

I love to do these workouts and really like to make up my own combinations. I made this sheet for anyone who wants to try but also for myself. I have a little note book with them so here’s just a few. remember go at your own pace but push yourself. Even if its just one more than you want to.

I have a gymboss interval timer but you can also get an interval timer app but i’m sure you could also find one on the computer if need be.

If you’re unsure about anything please send me a message.

heres some of the moves if you’re unsure of how to do them.

Plank Tuck Jumps

Plank Knee to Elbow

Side Plank Knee to Elbow

Plank Jacks

T-Push Ups with weights

Push Up And Row

Bicycle Crunches

Weighted Swings #3

Russian Twist

Curtsy Lunge 

Oblique V Ups

Supermans except without the stability ball

Burpee + Tuck Jump

Dead Lift

Elevated plank

Squat and Press

Squat or Lunge and Kick 

Mt. Climbers

Tricep Dips

In and Out Abs: Staring in a V extend legs out and In.

Spider knee: Bringing one leg to your chest then rotating it out to the side and back to plank. Alternate 

3 Point Jump Is jumping to the side, the middle then the other side.

Side Burpee: Regular burpee but instead of jumping to a plank you jump to a side plank. Make sure you place your hands evenly on the ground before you jump and go at your own pace.

Reflection Tracks + Star Signs
  • Libra:Everlasting Love
  • Sagittarius:Like Mariah
  • Aries:Top Down
  • Gemini:Brave Honest Beautiful
  • Leo:Suga Mama
  • Aquarius:Reflection
  • Virgo:Going Nowhere
  • Scorpio:Body Rock
  • Capricorn:Them Girls Be Like
  • Taurus:We Know
  • Pisces:Worth It
  • Cancer:This Is How We Roll
REFLECTION CREDITS
  1. TOP DOWN
    Written by Linnea Deb, Joy Deb, Anton Malmberg Hard Af Segerstad and Maurice “Verse” Simmonds
    Produced by The Family
  2. BO$$
    Written by Eric Frederic, Joe Spargur, Daniel Kyriakides, Gamal “Lunchmoney” Lewis, J. Kash (Jacob Kasher Hindlin) and Taylor Parks
    Produced by Ricky Reed from Wallpaper, Joe London and Daylight
  3. SLEDGEHAMMER
    Written by Jonas Jeberg, Meghan Trainor and Sean Douglas
    Produced by Jonas Jeberg
  4. WORTH IT FT. KID INK
    Written by Priscilla Rene, Mikkel S. Eriksen, Tor Erik Hermansen and Ori Kaplan
    Produced by Stargate and Ori Kaplan
  5. THIS IS HOW WE ROLL
    Written by Lukasz Gottwald, Theron Thomas and Henry Walter
    Produced by Dr. Luke and Cirkut
  6. EVERLASTING LOVE
    Written by Victoria Monet and Shane Stevens
    Produced by Tommy Brown and Travis Sayles
  7. LIKE MARIAH FT. TYGA
    Written by JR Rotem, Raja Kumari, Justin Tranter, Michael Ray Nguyen-Stevenson, Mariah Carey, Jermaine Dupri and Manuel Seal Jr.
    Produced by JR Rotem
  8. THEM GIRLS BE LIKE
    Written by James Abrahart, Victoria Monet, Tinashe Sibanda, Emily Warren and Brit Burton
    Produced by T-Collar
  9. REFLECTION
    Written by Julian Bunetta, J. Kash (Jacob Kasher Hindlin) and Victoria Monet
    Produced by Julian Bunetta
  10. SUGA MAMA
    Written by Meghan Trainor and Chris “Flict” Aparri
    Produced by Chris “Flict” Aparri
  11. WE KNOW
    Written by Victoria Monet and Kyle “K2” Stewart II
    Produced by Tommy Brown
  12. GOING NOWHERE
    Written by Andre Merritt, Breana Marin, Priscilla Rene and Chris “Flict” Aparri
    Produced by Chris “Flict” Aparri
  13. BODY ROCK
    Written by Harmony Samuels, Theron Thomas, John Denicola, Donald Markowitz and Franke Previte
    Produced by Harmony Samuels
  14. BRAVE HONEST BEAUTIFUL FT. MEGHAN TRAINOR
    Written by Meghan Trainor
    Produced by Chris “Flict” Aparri

Pre-order REFLECTION on iTunes here: smarturl.it/RFLT