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BodyRock Blast | Day 7 - Thighs + Cardio

July 21, 2015 2 min read

1 Round = 12 Minutes

50 Seconds Work | 10 Seconds Rest

Beginner: 1 Round

Intermediate/Advanced: 3 Rounds

The Breakdown:

2 cross jacks, 2 half jumps Equalizer side plank leg lift (single side) Sumo burpee with push-up Equalizer side plank leg lift (Single Side)

2 Cross Jacks + 2 Half Jumps

1. 2 Cross Jacks, 2 180 degree Squat Jumps - start with your feet shoulder-width apart and extend your arms straight out to either side.  Jump and cross your right arm over your left and your right foot in front of your left.  Jump back to starting position, then cross with your opposite arm and foot.  Return to the starting position, squat down and jump up as high as you can while turning 180 degrees.  When you land immediately, squat down and jump up as high as you can while turning 180 degrees again.  Repeat.

 Jacqui - Workout 4-2 Jacqui - Workout 4-3 Jacqui - Workout 4-4 Jacqui - Workout 4-5 Jacqui - Workout 4-6 Jacqui - Workout 4-7 Jacqui - Workout 4-8 Jacqui - Workout 4-9 Jacqui - Workout 4-10 Jacqui - Workout 4-11

Equalizer Side Plank Leg Lift

2. Equalizer Side Plank Leg Lifts - start in a side plank with your left hand on the ground directly underneath your left shoulder.  Your right foot should be planted on the equalizer.  Keeping your core tight, lift and lower your left leg up to meet your right.

Jacqui - Workout 4-12 Jacqui - Workout 4-13 Jacqui - Workout 4-14

Sumo Burpee With Push Up

3. Sumo Burpee - start with your feet wider than shoulder-width, heels in and toes pointed out.  Reach your hands to the ground, jump your feet back to plank.  With your body straight as a board do 1 push-up.  Jump your feet back up around your hands and jump up as high as you can.

Jacqui - Workout 4-18 Jacqui - Workout 4-19 Jacqui - Workout 4-20 Jacqui - Workout 4-21 Jacqui - Workout 4-22 Jacqui - Workout 4-23

 

Equalizer Side Plank Leg Lift

4. Equalizer Side Plank Leg Lifts - start in a side plank with your left hand on the ground directly underneath your left shoulder.  Your right foot should be planted on the equalizer.  Keeping your core tight, lift and lower your left leg up to meet your right.

Jacqui - Workout 4-15 Jacqui - Workout 4-16 Jacqui - Workout 4-17


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