Hi BodyRockers,
This workout is awesome !! I have posted my weights and my time below.
If you have to split it up into 2 x 4 rounds then do that. All I ask is that you PUSH HARD !!
You have two week deserved rest days and I know you will be tried from the week but this is where the grit & strength needs to come from deep inside of you & not stop until you have done all 8 rounds.
.Freddy
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HIITMax Week 11 Burnout Preview -
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Todays Motivation:
Your body is made from stardust. That's not some new age, hippie feel good BS - it's fact. We are all made from the insides of stars that lived and died billions of years ago. It's so miraculous that it boggles mind. And yet for many of us our bodies are a source of frustration and shame. Some of us hate our bodies. The majority of us have allowed our bodies to become so layered in unhealthy fat that over 60% of the general population is now obese.
Have we lost our sense of gratitude? We've been given these bio-mechanical meat suits made out of the stuff of creation to house our spirits and we treat them worse than an economy car rental. We've allowed our bodies to become prisons - limiting our ability to move and experience all that life has to offer.
Forget diving into clean eating, yoga, a detox and all of the other hoopla. Start by just being goddamn grateful for being here. You have received a gift against odds that make winning the Powerball lottery as easy as winning a coin toss. A recent calculation placed the odds of any of us being here at 1 in trillions. Stop hating yourself. Stop fucking up your body. Stop complaining. It's so grossly arrogant that if I could smack you in the chops I would.
Be grateful. For all of it. And let's start taking care of our star dust.
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HIITMAX Workout 53 :
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Set your
Interval Timers to 30 seconds on and a 10 second rest if you are completing this without the video.
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Workout #52 -
https://www.youtube.com/watch?v=viS3POyE-eg
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Workout Breakdown:
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18 Rounds Total.
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We Workout REALTIME old School BodyRocking Style Training Today.
ADVANCED - 2 x through !
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( You will complete one round of the below *stared* option & wait for my first round to see your next move - I will finish on your starting exercise )
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** You will start with Skipping for your first round **
1. Knee Touch & Under Leg Push Up - ( L & R Alternate )
2. Step & Swing - ( L & R Alternate )
3. Lunge & Press - ( L & R Alternate )
4. Squat & Opposite Air Press - ( L & R Alternate )
5. Reverse Crab Plank & Opp Side Touch - ( L & R Alternate )
6. Lotus 1 Leg Squat - Left
7. Lotus 1 Leg Squat - Right
8. Push Up Leg Over Reach - Left
9. Push Up Leg Over Reach - Right
10. Lunge & Shoulder Press - Left Side
11. Lunge & Shoulder Press - Right Side
12. Wide Squat & Calf Lifts
13. 1 Leg Sky Lifts to Knee Touch's - ( L & R Alternate )
14. Jack Knife Abs
15. Holding Weights - V Scissor Legs
16. Lunge Kick & Twist Weight - Left
17. Lunge Kick & Twist Weight - Right
18. ** Skipping For Me **
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Mondays Bonus Burnout Workout is CORE - Head To The HIITMAX PLUS -
Here
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Workout #53 -
https://www.youtube.com/watch?v=uiInCmq02M8
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Workout Breakdown:
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18 Rounds Total.
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We Workout REALTIME old School BodyRocking Style Training Today.
Advanced - 2 Times Through !
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( You will complete one round of the below *stared* option & wait for my first round to see your next move - I will finish on your starting exercise )
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** You will start with Skipping for your first round **
1. Squats - Wide to Narrow
2. Push Up & Twist - ( L & R Alternate )
3. Lunge Forward, Backward & Side - Left
4. Lunge Forward, Backward & Side - Right
5. Tricep Dips
6. 1 Leg Deadlift & Row - Left
7. 1 Leg Deadlift Row - Right
8. Side Step & Touch Box - Left
9. Side Step & Touch - Right
10. Lunge & Kick - Left
11. Lunge & Kick - Right
12. Super girl Push up & Elbow Touch Knee - ( L & R Alternate )
13. Drop It Like Its Hot
14. Shoulder Squat & Drop Tucks
15. Squat to Arms Reach & One Leg Lift - ( L & R Alternate )
16. Plank 4 'n'4 Leg Outs - ( L & R Alternate )
17. Plank & Side Oblique Knee Touch - ( L & R Alternate )
18. ** Skipping For Me **
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Workout #54 -
https://www.youtube.com/watch?v=8kJHN_15R-o
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Workout Breakdown:
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We Workout REALTIME old School BodyRocking Style Training Today.
.
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( You will complete one round of the below *stared* option & wait for my first round to see your next move - I will finish on your starting exercise )
,,
** You will start with Skipping for your first round **
1. Shuffle & Burpee - ( L & R Alternative )
2. C Sit & One Bike Knee Tucks - ( L & R Alternative )
3. Squats
4. Wide Squats
5. Single Leg Push-up & Reptile - ( L & R Alternative )
6. Elevated Lunge - Left
7. Elevated Lunge - Right
8. Push Up Side Plank Knee Touch - ( L & R Alternative )
9. 1 Mountain, 1 Under, 1 Spider - ( L & R Alternate )
10. Chest Press & Ab Legs
11. Reverse Pull Ups
12. Scissor Abs & Bike Arms - ( L & R Alternative )
13. Plank - Forward & Behind Taps - Left
14. Plank - Forward & Behind Taps - Right
15. Elevated Pike Push Ups
16. ** Skipping For Me **
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Wednesdays Bonus Burnout Workout is Slider Bonus - Head To The HIITMAX PLUS -
Here
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Workout #55 -
https://www.youtube.com/watch?v=tn6aC_sOJYI
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Workout Breakdown:
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18 Rounds Total.
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We Workout REALTIME old School BodyRocking Style Training Today..
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( You will complete one round of the below *stared* option & wait for my first round to see your next move - I will finish on your starting exercise )
..
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** You will start with Skipping for your first round **
1. Clean & Press
2. Push-Up, Side Plank & Reach Through
3. Reverse Crab Knee To Elbow - Left Side
4. Reverse Crab Knee To Elbow - Right Side
5. Bent Over Row
6. Bent Over Fly & Front Raise
7. Left Leg Lunge & Push Up
8. Right Leg Lunge & Push Up
9. One Arm Pull Ups - ( L & R Alternate )
10. 1 Arm Push & Jump Out Legs - ( L & R Alternate )
11. Plank - Reach Under Hand
12. Plank - Reach Under Hand
13. Plank Front & Fly - Left
14. Plank Front & Fly - Right
15. Push Up Row & Tricep Kick Back
16. Ski Abs
17. Wide In & Out Abs
18. ** Skipping For Me **
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Workout #56 - 8 x 8
https://www.youtube.com/watch?v=I3poxm5yXEc
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Workout Breakdown:
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This S*it just got real ..... It's 8 x 8 day and it's going to push you HARD !!
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We Workout REALTIME old School BodyRocking Style Training Today. We complete the following exercises 8 times through.
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( If you are completing this without the video & want to use a timer. Set your
Interval Timers to 30 seconds on and a 10 second rest & complete the following round 8 times through. )
I have posed my time below. My weights I used are in blue.
Note: These are just my weights - if you are just starting try just to get through it. The weight will come. I was a beginner once too & it takes time but its so worth it.
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My Weights: (I went as hard as I could)
My Time: ( Including rests)
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( Go Hard Until The Very Last BEEP !! )
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Workout Breakdown:
1. Elevated Push-up (Weighted vest - 6 Pounds)
2. Reverse Pull Ups (Weighted vest - 6 Pounds)
3. Weighted Squats to Lunge - ( One Squat & One Lunge Each Side = One Rep ) (Weighted vest - 6 Pounds & 12 kg Bar)
4. Tricep Dips & Tuck - ( One Tricep & Tuck = One Rep ) (Bodyweight using equalizer)
5. Round The World (5kg Weights)
6. Bent Over Row & Upright Row - ( One Upright Row & Bent Over Row = One Rep ) (Weighted vest - 6 Pounds & 16kg Kettle Bell)
7. Clean & Press (Weighted vest - 6 Pounds & 12kg Bar)
8. Single Arm Swings - ( L & R - 16 Total ) (Weighted vest - 6 Pounds & 16 kg Kettle Bell)
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Fridays Bonus Burnout Workout is INNER & OUTER THIGHS - Head To The HIITMAX PLUS -
Here
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Don't forget to post your thoughts below & share your #highfives #bodyrockburn #HIITMAX #realtimeworkout pictures on my
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If you want to complete the whole workout before we post it everyday, we have also made this possible - HIITMAX PLUS+ also has Bonus Burnout Workouts that are exclusive to the Plus+ members
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