August 03, 2015
BodyRock Blast | Day 11 - Back + Cardio
Workout Breakdown
1 Round = 12 Minutes 30 Seconds Work | 10 Seconds Rest
Beginners: 1 Round Intermediate: 2-3 Rounds Advanced: 4 + RoundsPicture Tutorial Breakdown:
Hiit Block Push Up Side Plank Hands just wider than shoulder width, hands and feet on the floor. Lower the body to the floor keeping core engaged. Push up, rotate upper body and extend your arms upward holding the Hiit Blocks. Repeat.
Slide from left to right with your arms performing the act of a lateral raise. Once you have slide to the right perform a jump and land softly in position to do the next slide to the opposite side. Repeat
5 Back Flies, 5 Tuck Jumps
With your Hiit Weights bend slightly at the knees and bring your torso forward bending at the waist. Keep your head up with your elbows slightly bent. Squeeze your shoulder blades together and begin lowering the weights back to the starting position. Once you have performed 3 of these you will do three Tuck Jumps. Each time bringing your knees to chest jumping as high as you can. Repeat
Wide Side Step Jump
Grab the bar palms facing down. Pull the bar against your lower chest while keeping your torso forward bending at the waist. Repeat
Straight Bar Row
Wide Side Step Jump