The last of the Body Rock Hiit Bar and free weight series will focus on toning and sculpting your entire body. Adjust weights on your bar to your individual strength level. Your personal goal should be to try to increase weight, but not to the point of losing appropriate posture. I always suggest tracking what weight you do use on exercises so that you can see your improvements as you advance!
Set your timers as follows
- 6 exercises
- 50 seconds INTENSE workout (give it all you got)
- 10 second rest between exercise
- Repeat a total of two times
You can find the BodyRock Hiit Bar here:
Kayaks (Arms + Shoulders + Abs)
Start holding the bar directly in front of your hips. Lift one arm up and forward and the other down and back in a “rowing” motion. Row to the other side and repeat. Ensure core stays strong and centered/forward throughout entire movement (only your arms should be moving).
Deadlifts (Legs + Glutes)
Stand with feet shoulder width or slightly wider apart, toes pointing straight ahead. Place your hands on the Hiit Bars middle grip (if using a straight barbell use an overhand grip). Keeping the bar close to your body, drive through your heels and straighten your legs while ensuring to maintain form (head up, eyes forward, chest proud and back straight). Once you reach the top of this motion, slowly hinge forward at the hips while maintaining your form and lower bar back to the ground. Repeat.
Overhead Extension (Triceps)
While standing or sitting, hold the bar straight overhead. Bend arm at the elbow, lowering the bar directly behind your head while keeping elbows close to your ears. Return to starting position and repeat
Burpee with shoulder press (Legs + Shoulders + Core)
Stand with feet shoulder width apart, toes pointing straight ahead. Place your hands on the Hiit Bars middle grip while getting into a low squat. Jump legs back into plank position, jump back into squat. Stand up with bar, driving through your heels while maintaining deadlift form (see above). Curl bar up and press overhead into a shoulder press. Return back down to hips and get back into low squat. Repeat.
Narrow grip chest press (Chest + Triceps)
Lay on a bench or a matt, holding bar straight over you with a narrow grip. Come down slowly, your elbows should graze your sides due to the narrow hold on the bar. Once you reach chest level push bar back up. Repeat
Squat & Press (Legs + Glutes + Shoulders)
Get in a low squat position, with shins almost touching the bar and feet shoulder width apart. Keeping a tight core, lift the bar off of the ground by driving through your heels, keep chest up. Once bar reaches hip level curl up to shoulders (you can use a squat for momentum to get the weight here). Press bar overhead. Reverse movement to beginning and repeat.