4 Moves That Will Make Your Body Ache (in the best way possible)

The title says it all, my Bodyrockin' friends. Add these 4 moves to a workout or do them all on their own for some serious muscle building and calorie butt-kicking. What you need:  The low down: 45 sec work, 15 sec rest. 2+ rounds.

Surrenders

[caption id="attachment_69983" align="alignnone" width="800"]Start with your feet together, arms raised above your head. TIP: Make sure you hands are in line with your shoulder (not too far in front or behind your body) Start with your feet together, arms raised above your head. TIP: Make sure you hands are in line with your shoulder (not too far in front or behind your body)[/caption] [caption id="attachment_69984" align="alignnone" width="800"]With control, step back so one knee is kneeling on the ground - just like a lunge with a dropped knee With control, step back so one knee is kneeling on the ground - just like a lunge with a dropped knee[/caption] [caption id="attachment_69985" align="alignnone" width="800"]Bring the other knee to the floor Bring the other knee to the floor[/caption] [caption id="attachment_69986" align="alignnone" width="800"]Leading with the opposite leg that started, place one knee back in to the Leading with the opposite leg that started, place one knee back in to the "dropped lunge" position[/caption] [caption id="attachment_69987" align="alignnone" width="800"]Press through your heel and return to standing. Repeat on other side. Press through your heel and return to standing. Repeat on other side.[/caption]

Sumo Squat

[caption id="attachment_69988" align="alignnone" width="800"]Begin in a wide stance, feet wider than hip distance apart and toes angled out. Turn your toes outwards as much as possible without rolling your ankles forward. Begin in a wide stance, feet wider than hip distance apart and toes angled out. Turn your toes outwards as much as possible without rolling your ankles forward.[/caption] [caption id="attachment_69989" align="alignnone" width="800"]Squat low, keeping your chest up, shoulders back and heels on the ground TIP: If your heels lift, you've gone too far Squat low, keeping your chest up, shoulders back and heels on the ground TIP: If your heels lift, you've gone too far[/caption] [caption id="attachment_69990" align="alignnone" width="800"]Root through your heels and press back to starting position Root through your heels and press back to starting position[/caption]

Romanian Deadlift Row - per side

[caption id="attachment_69991" align="alignnone" width="800"]Begin with feet together, shoulders rolled back and down Begin with feet together, shoulders rolled back and down[/caption] [caption id="attachment_69992" align="alignnone" width="800"]With control, step forward, lifting your back leg to a 45-90 degree angle. Make sure your chest doesn't collapse too far forward! TIP: wobble are normal! Squeeze your bum and keep those shoulder rolled back and down With control, step forward, lifting your back leg to a 45-90 degree angle. Make sure your chest doesn't collapse too far forward! TIP: wobbles are normal! Squeeze your bum and keep those shoulder rolled back and down[/caption] [caption id="attachment_69993" align="alignnone" width="800"]Keeping your shoulders back, bend your elbows and row the bar (or free weights) to your belly button. Repeat this motion 5 times. TIP: Try to think of squeezing the opposite sides of your back together by keeping your elbows as close to your body as possible Keeping your shoulders back, bend your elbows and row the bar (or free weights) to your belly button. Repeat this motion 5 times. TIP: Try to think of squeezing the opposite sides of your back together by keeping your elbows as close to your body as possible[/caption] [caption id="attachment_69994" align="alignnone" width="800"]With control, return to standing position. Repeat on same leg. With control, return to standing position. Repeat on same leg.[/caption]

Low Twisting Squat/Lunge

[caption id="attachment_69995" align="alignnone" width="800"]Begin in a low lunge facing one wall Begin in a low lunge facing one wall[/caption] [caption id="attachment_69997" align="alignnone" width="800"]Staying low, rotate to face front in a low squat Staying low, rotate to face front in a low squat[/caption] [caption id="attachment_69996" align="alignnone" width="800"]Still staying as low as possible, rotate to face the opposite wall that you started at in a low lunge. Keep rotating through the whole series. TIP: Your head should stay level the entire time! (This will burn...) Still staying as low as possible, rotate to face the opposite wall in a low lunge. Keep rotating through the whole series. TIP: Your head should stay level the entire time! (This will burn...)[/caption]

 

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