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BodyRock HIITMax I Workout 53 - Strengthen, Tighten, and Tone your Butt

January 06, 2015 4 min read

Hi BodyRockers,

.Freddy

Check out the #BodyRockers completing the challenge all over the world - Here  Get the whole workout Here -n keep track of your progress. Just Joined us ? ... Head to HIITMAX Workout 1 .

Get The Whole Workout, Guides & Bonus Workouts Downloaded Straight To Your Computer - No WI-Fi Necessary - Here

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HIITMax Week 11 Burnout Preview - https://www.youtube.com/watch?v=HQgG3GwuRrw

Get the whole workout Here -n

keep track of your progress. Todays Motivation: So much of the emotional pain and anxiety that we experience in our day to day lives is within our power to change. As tough as the world is, and as difficult as our external relationships can be, we often press our own buttons more skillfully than anyone on the outside of our blood-brain barrier. We are creatures of habit, and we often act out against our best interests and knowingly partake in behaviours that range from careless to full on self-destructive. We tend to try and hide these things from those closest to us, and then afterwards stand in a cascade of guilt, shame and self-loathing. It becomes a routine. When we feel elevated by accomplishments or by the natural joy of living, something triggers like an internal thermostat deep inside and we begin to self sabotage and down we go into the hidden depths of our own personal and quite private hell. To those around you, you might appear tired or down - maybe depressed. Only we know better - that we have placed the hood over our own heads. 
If your life feels like this inescapable roller coaster of brilliant highs and terrible lows know this. You may be riding in the front car as it ascends the next peak, but your hands are also at the controls and you - and only you - can pull the break mechanism. Self-awareness is the light of hope. It is the most effective means of ending the self-waterboarding. This is more than a plea against beating ourselves up. It's a loving call to hold ourselves accountable for all of the self-harm we direct at ourselves. Imagine if we were our own best-friends. Our own biggest supporters. If we started from this place of loving, positive acceptance. How much stronger would we be if we put our head down each night in a place where we could rest - like a child truly rests when they feel safe, loved and wanted. Each of us deserves this - and it's a gift we can practice giving every single day. It will make us better parents, friends and partners. The seed of kindness must begin in our own hearts and shine outwards. It's a gift that can transform not just our lives, but our world. Enjoy your training today - focus on moving your body through the exercises, but also on the dialogue that is playing out internally. Press through each rep, and keep your self talk positive, supportive and loving. It's time to pull the break.
. HIITMAX Workout 53 : . Set your Interval Timers to 30 seconds on and a 10 second rest if you are completing this without the video. . Workout #52 -  https://www.youtube.com/watch?v=viS3POyE-eg .
Workout Breakdown: .
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 .
Workout Breakdown: .
18 Rounds Total.
 .
We Workout REALTIME old School BodyRocking Style Training Today.
Advanced - 2 Times Through !
.
 ( 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. 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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Don't forget to post your thoughts below & share your #highfives #bodyrockburn #HIITMAX #realtimeworkout  pictures on my Facebook.
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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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Just Click: Here

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