Hi BodyRockers,

Today we add workout 1 & 2 & 3 & 4 & 5 together unless you are just working through one workout everyday then its time to end the week in style – HIITMAX Day 5 below is ready to roll  – Today is all about the 4 n’ 4.

For those who asked on my FaceBook – here is the whole Breakdown for you in a PDF form – If You joined the HIITMax PLUS you will be able to download the videos and now take the breakdowns with you also.

We will also be including it in the email’s if you signed up to the E-mail’s on the DailyHiit 

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You can get the whole breakdown & All the videos to download with no Wi-Fi required for this whole workout NOW – Just head to the HIITPLUS

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Just Joined us ? … Head to HIITMAX Workout 1

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Todays Motivation:

Firstly, I wanted to welcome all of the New BodyRockers to the page – Hello.

Thanks for stopping by again & for those season hardcore BodyRockers reading this right now all over the world I wanted to send you a little shout out too.

Never Forget you are inspirational !. You may think that your post’s go unread but they don’t, you may think that what you have to say none will be interested ? .. but they are !!

There are so many people looking for the smallest of answers, remember when you had to ask how long it took to hard boil an egg ? well somewhere, someone is reading your posts and no matter how big or small the post, they are connecting with you and you are single handily changing their outlook, perspective, drive & ambition for the better !! … so please, never stop being you, and keep the positive energy and spirit that is the essence of BodyRock (you) alive.

You never cease to amaze us with the energy you bring & it keeps us pushing to make every workout bigger, better & more inventive to make sure that we are keeping up our end of the bargain 😉 keeping you on securely on the wagon is out main objective & making it as fun and enjoyable, while still achieving the goal is the daily target. The joining together to keep each other focused make this community what it is today, and you guys are just one of the reasons that its the largest FREE workout program in the world – and growing with every click !! We are blown away at your scores, pictures and dedication to make your lives healthier, happier & continue to make changes that inspire others.

Completing your workout everyday gives a feeling of satisfaction, wether you only BodyRock one to twice a week or every now and then, any positive change that you make in your life should be praised.

So what’s this workout mean to you ?? and what did you find out about yourself ??

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HIITMAX Workout 5 : 

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Set your Interval Timers to 30 seconds on and a 10 second rest if you are completing this without the video. Don’t forget to add a round of skipping in between each listed exercise.

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Workout #1 –

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My Cardio today is skipping
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1. Max Squat jumps
2. Clean & Press
3. 10 High Knees & 4 x Switch Lunges
4. Lunge & Press – Left Only
5. Lunge & Press – Right Only
6. In & Out wide leg Mountain Climbers
7. Surfers & Burpee
8. Triceps Dips & Tuck
9. Left – Step Up & Kick Out
10. Right – Step Up & Kick Out
11. Opposite shoulder, lift, Squat & Press & push up
12. Swings
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Workout #2 –

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My Cardio today is Burpees
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1. 1/2 Burpee & Up Right Row
2. Tuck & Lift Abs
3. Drop it like its hot
4. 4 x Ski Abs, 4 Jump Feet Push Ups
5. Wide Mountain Climbers
6. Elevated 1 Leg Switch Push ups
7. Front & Back Lunge & Lift – Left Leg
8. Front & Back Lunge & Lift – Right Leg
9. Punch jump & Tricep kick back
10. Tricep Push Up Burpees & Tuck
11. Jack knifes
12. round the world
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Workout #3 –

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My Cardio today is Mountain Climbers

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1. Mat Jumps
2. C Sit & Ball Lift V tucks
3. V shoulder elevated push ups
4. Triceps Dips & V Leg Kicks
5. Reverse Pull Ups – Switch Legs
6. Equalizer Push Ups & Knee Tuck
7. Equalizer Knee Tricep Dip Through
8. Left Plank – Side & Front Raise
9. Right Plank – Side & Front Raise
10. Narrow to Wide Push up – in & out legs
11. V jack knife tuck throughs
12. Side Obliques
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Workout #4 –

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My Cardio today is Power Squats.

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1. 10 high knees & 10 mountain climbers
2. Wood chop knee x 4 & 4 x Burpees – Left & Right Alternate
3. One leg – Dead lift row – right & left Alternate
5. Push Up & Touch Toe
6. Squat & side leg lift – Left & Right Alternate
6. C sit rope pulls & bike legs
7. C sit Abs & Tuck & lift
8. Weighted Laying to stand & jump
9. Super-girl push-ups
10. Plyo jump & agility runs
11. Side oblique Knee Touch – left
12. Side oblique Knee Touch – right

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Workout #5 – aka 4 ‘n’ 4

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There’s is NO cardio today – ( Unless you want to of course )

 

Set your Interval Timers to 30 seconds on and a 10 second rest if you are completing this without the video.

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1. Standing Flys – Alternate 4 n’ 4
2. 4 x Switch Biceps Holds – L & R Alternate
3. Shoulder Press – Alternate 4 n’ 4
4. Upright Row – 4 n’ 4
5. Squats – 4 n’ 4
7. Tricep Dips – 4 n’ 4
8. Front & Side Raise
9. Bent-over Row – 4 n’ 4
10. Chest Press – 4 n’ 4
11. Wide Squats – 4 n’ 4
12. Round The World
13. Side plank – inner thigh lift – right
14. Side plank – inner thigh lift – right
15. Dive Bombers
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Don’t forget to post your thoughts below & share your #highfives #bodyrockburn #HIITMAX #realtimeworkout  pictures on my Facebook.

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The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!
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BODYROCK GEAR


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