Hey BodyRockers!!

We’re going to smash this Monday with a quick, explosive full body HIIT!  This episode was one of my favorites because of one of the fun moves that I incorporated into the workout.  Get ready to feel the burn and have fun doing it!

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We’ve all heard the mantra “never miss a monday” – there is so much power in that saying!  Kicking your week off on the right foot sets you up for success.  We’ve all had those times when you’ve fallen off the wagon during the day and so you write off the remainder of the day.  Same premise holds true when thinking about our weeks.  We don’t start how we planned and then we say we’ll just start next week.  Don’t let that happen this week!  Start strong!  I’m here with you to push you through!

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Enjoy your Daily Hiit Workout, the breakdown is below!

Jack x

Episode 29: Full Body Blast | Breakdown

Set your timers to 40 seconds of work and 10 seconds of rest!

1.  Mountain Climbers + Box Jumps

Start in plank.  Do 10 mountain climbers, followed by 2 push-ups and hop to your feet and do 2 box jumps.

2.  Crunch Roll Through

Start on your back in a hollowed out position (legs extended out front hovering 2 inches off the ground, core engaged and fingertips at your ears).  Crunch your knees in as your upper meets your knees in the middle.  Extend back out to the starting position.  Crunch up to a seated position, but continue to roll forward and hop your feet back to plank.  Do 1 half burpee (hop your feet to your hands and then hop them back to plank).  Hop your feet back up to your hands as you come to your butt to roll back down to the hollowed out starting position.

3.  Clean + Press

Start standing with the bar at your feet.  Squat down as you pull the bar up and roll your elbows forward, come to a squatted position.  As you stand up, press the bag straight over head.  Reverse the motion to return to your starting position.  Repeat.

4.  Shin Taps + High Knees

Start in plank, pull your right knee into your chest.  Touch your left hand to your right shin.  Return to plank and repeat with the left leg and right hand.  Do that 4 times and then hop to your feet to do 4 high knees.

5.  Traveling Squat + Reach

Start standing in the center of your mat.  Hop backwards.  Squat down reaching your left hand to right foot.  Hop forward 2 paces.  Squat down reaching your left hand to right foot.

Burnout:

1. Crossbody Abs

Start laying on your back, body in an X.  Crunch up reaching your right hand to left foot.  Lower back down and then crunch up reaching your left hand to right foot.

2. Tuck Abs

Start laying on your back, body in an X.  Crunch up into a tucked position.  Lower back down.

3. High-Low Plank

Start in plank.  Lower down to your right elbow, then left elbow.  Then push back up with your right arm, followed by your left arm.  Alternate your leading arm!

4. Knee to Elbow

Start in plank.  Pull your right knee across your body to your left elbow, return to plank and pull your right knee to your right elbow.  Return to plank and repeat left leg.

5. Hip Dips

Lower down to bent arm plank.  Dip your right hip down to the mat, return to plank and then dip your left hip to the mat.