Rock That Body Circuit (realtime video!) - BodyRock
0

Your Cart is Empty

Rock That Body Circuit (realtime video!)

April 28, 2014 2 min read

Almost that time of year when school is out (a little over a month to go!!), and you may be traveling OR want to do some fun workouts outdoors. I designed this so you can do both! You only need a set of dumbbells, but body weight will also work. If you are traveling, you can use water bottles, or get a resistance band that will pack nicely.

Go all out for the 30 seconds of aerobic work and focus on form and core stability for the 2nd anaerobic move. I love using heavy weights and after I designed this, I used 15 pound dumbbells and completed it 3x thru and was TOAST when I was done! REST after you complete one set and then repeat it again. Give it all you got! IF you are working with dumbbells, maybe have a couple different options in terms of weight, so you can use heavier and/or lighter depending on how you feel.

I created the youtube video to show the movements in case you are unfamiliar with them.

AFTER you complete 1-3 rounds, try the BURNOUT at the bottom!

Rock That Body Boot Camp Circuit

(30 second aerobic, 50 second anaerobic) Beginners 1-2 rounds, Intermediate 2-3 rounds, advanced 3+

Equipment: Pair of dumbbells (I used 10 and 15lbs)

30 sec Jog in place 50 sec Squat with Alternating kicks

30 sec High knees 50 sec Push up (chest to the ground)

30 sec Run it out + Squat hold 50 sec Forward/Reverse lunge left + Right arm shoulder press

30 sec Run it out + Squat hold 50 sec Forward/Reverse lunge right + Left arm shoulder press

30 sec Run it out + Squat Thrust (or burpee if you add pushup) 50 sec Alternating side kick + squat (holding db's)

30 sec Run it out + Squat Thrust (or burpee if you add push up) 50 sec Pike Pushup + Alternating knee in and kick out

30 sec Jump Rope (mimic rope jumping) 50 sec Deadlift to upright row using dumbbells

30 sec Jump Rope (mimic rope jumping) 50 sec 1 leg with alternating 2 arm bent over row (dumbbells)

30 sec Ski Abs 50 sec Pike position to plank position (on elbows more advanced)

30 sec Ski Abs 50 sec Crab Alternating toe touches

REST AND REPEAT!!!!!

(Start at 1.30sec to skip intro)

Burnout:

After you have completed all rounds, set your stop watch to 6 minutes. Complete:  30 double mt. climbers (both knees count as 1 rep) 20 chest to floor push ups 10 Clean and press (I used a 30 pound bar for this)

Complete as many times in the 6 minutes as possible!!!

Want to see more workouts and information on health and fitness? “LIKE” my Facebook page and check out my website 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 765 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 54 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.

Clothing

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.