BodyRock Blast | Day 1 - Obliques + Cardio

Workout Breakdown

1 Round = 12 Minutes

30 Seconds Work | 10 Seconds Rest



Beginners: 1 Round

Intermediate: 2-3 Rounds

Advanced: 4 + Rounds

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Visual Breakdown

2 wall ball squat twists, 1 jump squat

Stand with legs hip distance apart.  Keeping your forearms parallel to the floor and ball in front, lower down into a squatted position.  As you stand pull your right knee up to the outside of your torso and rotate the ball to your right knee.  Lower your right foot back to the floor as you squat down so that your quads are parallel to the floor.  This time as you stand, pull your left knee up to the outside of your torso.  Again, place your left foot back to the ground and lower back down into a squatted position.  As you return to a standing position, explode off the ground to perform a squat hop.  Repeat.

Skipping Rope

Jump 1 to 2 inches off the floor giving your rope enough space to slip under your feet.  Only balls of your feet should touch the floor.  Keep your elbows close to sides as you turn the rope.

Wall ball knee tuck, knee to elbow

Starting in plank, hands directly under your shoulders and tops of feet planted on a stability ball, roll the ball in towards your hands as you tuck you knees to your chest.  Return to plank and then pull your right knee to your right elbow.  Return to plank repeating the exercise and pulling your left knee to your left elbow.

Skipping Rope

Jump 1 to 2 inches off the floor giving your rope enough space to slip under your feet.  Only balls of your feet should touch the floor.  Keep your elbows close to sides as you turn the rope.

Wall ball jumping lunge with a twist

Start in a lunge position with your right leg forward, left leg back, both knees bent to 90 degrees and keep the ball in front with forearms parallel to the floor.  Rotate your torso and ball over your right leg and then return to center.  one back at center, jump up switching your legs so that your left leg is forward, right leg is back and then rotate the ball over your left leg.

Skipping Rope

Jump 1 to 2 inches off the floor giving your rope enough space to slip under your feet.  Only balls of your feet should touch the floor.  Keep your elbows close to sides as you turn the rope.