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Set your interval timer to 20 rounds of 45 seconds work with 10 seconds rest. (Beginners try 30 seconds or take breaks and modify where needed)
There are 20 rounds of a mixture of sculpt and burn exercises that I promise will make you sweat :).
Workout Breakdown:
1) 10 High Knees & 4 Half Squat Jumps
2) Bicep Curl & Press
3) Jump Touch Downs
4) Chest Press & Side Flys - Using your chosen weight
5) Surfboards & Turn
6) 4 Low Squat Jumps & 4 Wide Arm Push Ups
7) 10 Runs & 4 Tuck Jumps
8) Round the worlds - Using you chosen weight
9) 4 Jumping Jacks & 4 Squat Floor Touch
10) Front Raise & Chest Press - Using your chosen weight
11) Switch Kicks
12) Tricep Dips
13) 1/2 Bupree & Surfer Turn
14) Upright Row - using the Pink Sandbag
15) 10 Runs & 4 Jump Lunges
16) Bentover Row - using the Pink Sandbag
17) 2 low squat & Frog Jump
18) Side Fly Raise & Chest Press - Using your chosen weight
19) 10 straight Punches & 10 Left & 10 Right Punches - Alternate
20) 8's
Ab Bonus:
Set your intervaltimer to 4 rounds of 50 seconds work 10 Seconds rest and complete the following exercises.
1) Oblique knee touch - Left
2) Oblique knee touch - Right
3) c sit arm raise
4) Plank & circle arms left & Right
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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 with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
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For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.
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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.
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