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September 17, 2014 4 min read

Hi BodyRockers, Today we add workout 1 & 2 & 3 & 4 together unless you are just working through one workout everyday then smash out the HIITMAX Day 4 below  - Today is all about Abs.

Don't forget to like, share & comment so I can keep track of your progress.

Just Joined us ? ... Head to HIITMAX Workout 1


Todays Motivation:

Sometimes it seems like no matter how good you are with your diet, or how hard you try to be good & train everyday nothing seems to work. Once you get stuck in that rut doesn't it seem almost impossible to get back on track? Thats where we come in, you don't need to have a gym membership, expensive trainers, or know a special handshake to BodyRock, you just have to get involved and give your body and lifestyle the kick in the ass it needs to get your heart pumping & your metabolism burning. The feeling you get after sweating through and completing you're daily workout with us will leave you energized and ready to take on the day, feeling empowered, strong and accomplished.

BodyRocking with us will make you feel like a better parent, friend, partner and reach into all areas of your life giving you greater strength and confidence in yourself. Looking hotter in and out of your clothes is just a natural by-product.

BodyRock may not be as slick as the fitness personalities you see on TV, but we shoot in a real living room, we do real exercises and we pour real sweat into every rep that we do.

Our sweat comes from our pores - not a misting bottle :) This is as real as it gets - and the Word of Body that proves that all of this works belongs to the tens of thousands of BodyRockers who have changed their lives - not just their clothing sizes - by following along with us each and everyday.

We are building the world's largest free workout movement - and busting our asses to bring you new and fresh moves and exercises that are responsible for the cancelization (is that a word?) of gym memberships everywhere!

This is your movement so make sure and get involved - post your scores, subscribe to the Facebook pages for your daily workouts - support each other and be kind to those BodyRockers taking their first steps.

If you are here for the first time, don't worry we have beginners, intermediate and advanced workouts that have been broken down and modified to suit every level. If you want to see changes then this is where you need to be !! No DVD's, no gyms, no signups or contracts - just your trainers and a space to bust your ass is all you will need to BodyRock.

Just 'Press Play' to be a member with us.... .


HIITMAX Workout 4 : 

Set your Interval Timers to 30 seconds on and a 10 second rest if you are completing this without the video. Don't forget to add a round of skipping in between each listed exercise. .

Workout #1

My Cardio today is skipping
1. Max Squat jumps
2. Clean & Press
3. 10 High Knees & 4 x Switch Lunges
4. Lunge & Press – Left Only
5. Lunge & Press – Right Only
6. In & Out wide leg Mountain Climbers
7. Surfers & Burpee
8. Triceps Dips & Tuck
9. Left – Step Up & Kick Out
10. Right – Step Up & Kick Out
11. Opposite shoulder, lift, Squat & Press & push up
12. Swings


Workout #2

My Cardio today is Burpees
1. 1/2 Burpee & Up Right Row
2. Tuck & Lift Abs
3. Drop it like its hot
4. 4 x Ski Abs, 4 Jump Feet Push Ups
5. Wide Mountain Climbers
6. Elevated 1 Leg Switch Push ups
7. Front & Back Lunge & Lift - Left Leg
8. Front & Back Lunge & Lift - Right Leg
9. Punch jump & Tricep kick back
10. Tricep Push Up Burpees & Tuck
11. Jack knifes
12. round the world


Workout #3 

My Cardio today is Mountain Climbers
1. Mat Jumps
2. C Sit & Ball Lift V tucks
3. V shoulder elevated push ups
4. Triceps Dips & V Leg Kicks
5. Reverse Pull Ups - Switch Legs
6. Equalizer Push Ups & Knee Tuck
7. Equalizer Knee Tricep Dip Through
8. Left Plank - Side & Front Raise
9. Right Plank - Side & Front Raise
10. Narrow to Wide Push up - in & out legs
11. V jack knife tuck throughs
12. Side Obliques

Workout #4


My Cardio today is Power Squats. .

1. 10 high knees & 10 mountain climbers
2. Wood chop knee x 4 & 4 x Burpees - Left & Right Alternate
3. One leg - Dead lift row - right & left Alternate
4. Push Up & Touch Toe
5. Squat & side leg lift - Left & Right Alternate
6. C sit rope pulls & bike legs
7. C sit Abs & Tuck & lift
8. Weighted Laying to stand & jump
9. Super-girl push-ups
10. Plyo jump & agility runs
11. Side oblique Knee Touch - left
12. Side oblique Knee Touch - right


Don't forget to post your thoughts below & share your #highfives #bodyrockburn #HIITMAX #realtimeworkout  pictures on my Facebook.

The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!

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