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BodyRock Blast | Day 10

July 24, 2015 2 min read

1 Round = 12 Minutes

50 Seconds Work | 10 Seconds Rest

Beginners: 1 Round

Intermediate - Advanced: 2-3 Rounds

The Breakdown:

  • Squat and Press
  • Incline Push Up 
  • Riser Jump in & out
  • Dips

Squat & Press

1. Straight Bar Front Squat to Shoulder Press - Start standing holding the straight bar with hands slightly wider than shoulder-width and at shoulder height.  Feet should be hip-width.  Bend knees and lower into a squat position.  As you return to a standing position, press the straight bar up so that it's directly above your head.  As you return to a squat position the straight bar should be lowered and return to shoulder height.

Sean - Workout 5-2 Sean - Workout 5-3 Sean - Workout 5-4

Incline Push Up

2. Elevated Push-up - Start with the Equalizer laying down and your hands on the sidebars.  Feet should be elevated about 12 -18 inches off the ground.  Your body should be in a straight line from your head to your feet.  Keeping your core engaged, lower your chest to the ground and then press back up to plank.  Repeat.

Sean - Workout 5-5 Sean - Workout 5-6 Sean - Workout 5-7

Riser Jump In and Out

3.  Straddle Squat Jumps - Start standing with your feet straddling a bench.  Bend your knees to squat down and then jump up as high as you can, drawing legs toward one another.  Land with feet together on top of the bench.  Slightly bend your knees and jump up separating your legs and land straddling the bench.

Sean - Workout 5-13

Sean - Workout 5-11

Sean - Workout 5-12

 Sean - Workout 5-10

Dips

4. Tricep Dips - start by standing in between the 2 Equalizers.  Grip the bars, bend your knees and hang free from the Equalizer.  Keep your torso upright, and lower down until your upper arms are parallel to the ground.  Pressing into the bars, press back up to the starting position.

Sean - Workout 5-14 Sean - Workout 5-15 Sean - Workout 5-16


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