Here is today's BodyRock Build Workout:
3 Rounds: 50 sec work | 10 sec rest
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Keep your head up at all times and also maintain a straight back. This will be your starting position.
Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
To get your own Hiit Bar and weight set like the one used in this workout click here.
Stand with your torso upright (optional: holding two dumbbells in your hands by your sides) This will be your starting position.
Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
3. Bulgarian Split Squat
Stand in a staggered stance, your left foot in front of your right. Set your feet 2 to 3 feet apart. Place just the instep of your back foot on a bench or elevated surface. When you're doing split squats, the higher your foot is elevated, the harder the exercise. Your front knee should be slightly bent. Brace your core. As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be directly above the middle of your thigh. Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
4. Pop Squats
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.