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: 

• Bar and/or free weights
• timer
• your sexy self

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)[/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[/caption] [caption id="attachment_69985" align="alignnone" width="800"] 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 "dropped lunge" position[/caption] [caption id="attachment_69987" align="alignnone" width="800"] 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.[/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[/caption] [caption id="attachment_69990" align="alignnone" width="800"] 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[/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: 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[/caption] [caption id="attachment_69994" align="alignnone" width="800"] 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[/caption] [caption id="attachment_69997" align="alignnone" width="800"] 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 in a low lunge. Keep rotating through the whole series. TIP: Your head should stay level the entire time! (This will burn...)[/caption]