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BodyRock Bahamian Beach Blast

May 12, 2015 1 min read

This workout is short & sweet, but sure to get those legs, butt & abs burning! For an added challenge, grab your weighted vest! 

Beginners: 2 Rounds - 30 sec work, 10 sec rest

Intermediate: 4 Rounds - 30 sec work, 10 sec rest

Advanced: 4 Rounds - 50 sec work, 10 sec rest 

1. Spider Plank Starting in plank position, contract your abs and bring your right knee to meet your right elbow. Pause, before returning to high plank and then repeating on the left side. Taylor-Bahamas-1 (5 of 13) Taylor-Bahamas-1 (4 of 13)     2. Bulgarian Split Squat Elevate your back leg and pulse down in a static lunge, placing the weight on your front foot planted on the ground.   Taylor-Bahamas-1 (2 of 13) Taylor-Bahamas-1 (3 of 13)     3. V-Up Jacks Start in a v-up position, with your hands behind you, elbows bent for support. Lower your right leg, contracting your abs. Then return your legs to the starting v-up position. Continue by opening both legs into a "jumping jack" & then returning to the starting v-up position. Repeat with the left leg. Make sure to inhale on the starting v-up position, and exhale as you move your legs. Keep your core tight to protect your lower back. Taylor-Bahamas-1 (9 of 13) Taylor-Bahamas-1 (6 of 13) Taylor-Bahamas-1 (9 of 13)Taylor-Bahamas-1 (8 of 13) Taylor-Bahamas-1 (9 of 13)Taylor-Bahamas-1 (7 of 13)     4. Arabesque  Starting in high plank position, bring your right leg up and tuck your knee in towards your nose, contracting your abs as you pull your leg in. Pause here. Then shift the weight back towards the left leg still planted on the ground, and reach your right leg up behind you, stretching out your glutes & hamstring. Repeat on the same for the entire round. Taylor-Bahamas-1 (11 of 13) Taylor-Bahamas-1 (10 of 13)

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