Bring the Noise: 5 Minute Total Body BLAST #2! - BodyRock

Your Cart is Empty

Bring the Noise: 5 Minute Total Body BLAST #2!

November 08, 2014 2 min read

Here we go again!! I need five minutes of your time and that is IT! You can add this at the end of your workout as a burnout, have it stand on it's own, Or even do it 3x or more for a longer HIIT workout! If you do plan to repeat it, take your break after the first round of 5 exercises. Did you catch my last 5 Minute Total Body burnout? Make sure you check that out for another alternative!  As with the last one, when I designed this, I went for total body exercises for each minute. With this routine, I focused a lot on the core as well. The goal here is that you work at or close to your max heart rate for each minute. With that said, go at your own pace. If you are  a beginner, start off slow. You can also shoot for 30 seconds of each exercise and repeat them 2x thru for the 5 total minutes. I did NOT take any breaks during the 5 minutes, but if you need to, do so. If you don’t, you can always rest AFTER the round, before starting a new one. The video below demonstrates each exercise if you are unfamiliar with them. There are a couple different moves within each exercise. Put on your favorite music, grab a towel, drink plenty of water and have a go!


1 minute for each exercise combo, 5 minutes total. You can repeat 3x or more for a longer HIIT calorie torching workout!
  1.  Push Up + Sit Back (make sure your knees DO NOT touch the floor on the sit back)
  2. 4 Skater Lunges + 4 Jump Squats (I went a little narrower than usual on these in my stance)
  3. Push Up + Side Kick Through (keep your core engaged throughout the move)
  4. 4 Plie Jump Squats + 4 Donkey Kicks (try to get your feet to come as close to your booty as possible)
  5. Alternating one leg Low Push Up HOLD (I held each push up for 4-6 seconds)

Go to your knees only when you physically can't do another on your toes. Keep the weight in your heals and don't let those knees go beyond the toes when squatting. Start off slow if your a beginner and work your way up. Remember beginners, if 60 seconds is too long for you, cut it to 30 seconds. You will work your way up to the minute! Challenge yourselves. Keep your form spot on and do not sacrifice form.

Want to see more workouts and information on health and fitness? Check out my Facebook and my youtube page as well!

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 663 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 53 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read 6 Comments

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 1-2 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

Free Shipping: We are thrilled to now offer free shipping at checkout! If you choose this option at checkout, your order will be delivered ground within 5-7 business days.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.