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BodyRock Blast | Day 18

August 19, 2015 2 min read

12 Minutes of Work

50 Seconds Work | 10 Seconds Rest

1. Side Burpee Jump

Start standing, squat down and place your hands on the ground on the outside of your left foot.  hop both feet out to the right.  When in plank, stay balanced on the outside of your left foot.  Do 1 push-up by lowering your chest to the ground.  Push back up to plank.  Hope your feet back to your chest and jump straight up.  Repeat.   Sean - Workout 9-3 Sean - Workout 9-4 Sean - Workout 9-5 Sean - Workout 9-6 Sean - Workout 9-7 Sean - Workout 9-8 Sean - Workout 9-9 Sean - Workout 9-10 Sean - Workout 9-11 Sean - Workout 9-12 Sean - Workout 9-13 Sean - Workout 9-14 Sean - Workout 9-15

2. Squat Shuffle

Start standing with the straight bar on your shoulders.  Squat down and take 3 side steps to the right and then 3 side steps to the left.  Continue going side to side while staying as low as possible.   Sean - Workout 9-16  Sean - Workout 9-18 Sean - Workout 9-19 Sean - Workout 9-18 Sean - Workout 9-17Sean - Workout 9-16

3. Dips

  Standing in the middle of both equalizers, balance yourself with your shoulders over your hands and your elbows locked out.  Lower your body by bending your arms while also slightly leaning your chest forward.  Lower down until your shoulders are below your elbows at the bottom.  Lift your body back up by straightening your arms. Sean - Workout 9-20 Sean - Workout 9-21

4. Hanging Leg Raises

Standing in the middle of both equalizers, balance yourself with your shoulders over your hands and your elbows locked out.  Keeping your knees together, pull both knees to your chest.  Lower them down to the right so they go under the right equalizer. Pull both knees back up to your chest.  Lower them down to the left so they go under the left equalizer. Pull both knees back up to your chest.  Lower them down and tap your toes to the rear of the equalizer.  Repeat. Sean - Workout 9-22 Sean - Workout 9-23 Sean - Workout 9-24 Sean - Workout 9-25 Sean - Workout 9-26 Sean - Workout 9-27 Sean - Workout 9-28 Sean - Workout 9-29

5. Drunk Chicken

Start in a bent arm plank with your elbows under your shoulders and a straight line from your head to your heels.  Press up to a regular plank and hop your feet to your hands.  Explosively jump up into a star jump (spreading arms and legs into an X) and land with your feet together.  Take your hands back to he ground, hop your feet back to plank and then lower down to bent arm plank.  Repeat.   Sean - Workout 9-30 Sean - Workout 9-31 Sean - Workout 9-32 Sean - Workout 9-33 Sean - Workout 9-34 Sean - Workout 9-35 Sean - Workout 9-36 Sean - Workout 9-37

6. Lower Abs Straight Bar

Start laying on your back holding the straight bar with locked out arms right above your chest.  Engage your core, keep your legs together and draw your legs straight up so that they are above your belly button and then lower them back down.  Try no to let them touch the ground.  Only lower them to 2 inches above the ground. Sean - Workout 9-38 Sean - Workout 9-39 Sean - Workout 9-40 Sean - Workout 9-41

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