BodyRock Blast | Day 14

12 Minutes of Work

50 Seconds Work | 10 Seconds Rest

 

1. Bosu Frog Jumps + 3 Pulses

Start with feet slightly wider than hip width.  Squat low and hop forward.  Land softly still in a position.  Do 3 squat pulses - stay low and make your quads burn!  After the 3rd squat pulse, do a backward squat hop.  Again, land softly and do 3 squat pulses.  Repeat.  

 

2. Sandbag Swing

Hold the sandbag longways so that your hands are in front of one another.  Have your feet wide, arms straight and a slight bend in your knees the entire time.  Drive through your heels and push your hips forward as you swing the sandbag so that it goes chest height.  As the bag swings back down, hinge at your hips and allow the bag to swing back between your legs.  

3.  Lunge Pop Up Right

Start with your left foot planted on the riser and your right leg behind you.  Lunge down, making sure to keep your front knee behind your toes.  Go down as low as you can.  To perform the skip, keep the weight in your left heel as you explosively drive up and hop straight up.  Land on your left foot and return to the lunge position.  Isolate the left leg - do not alternate legs.  

4. Lunge Pop Up Left

Start with your right foot planted on the riser and your left leg behind you.  Lunge down, making sure to keep your front knee behind your toes.  Go down as low as you can.  To perform the skip, keep the weight in your right heel as you explosively drive up and hop straight up.  Land on your right foot and return to the lunge position.  Isolate the right leg - do not alternate legs.