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Sweat Harder & Burn Faster

May 25, 2015 2 min read

Hi Everyone, I did this Workout, It was really really tough, but so worth it !! I would really like to know what you thought of it ? [video width="600" height="220" mp4="http://bodyrock.tv/wp-content/uploads/2015/05/11120848_1148638548496380_1820804836_n.mp4"][/video] . Workout Breakdown:  Set your  Screen Shot 2013-08-17 at 8.22.17 PM  to a stop watch. You will perform – Seven repetitions in seven sets of each exercise below with a seven second rest in between sets. After finishing the entire set for each exercise, the number of repetitions, sets, and rest times is decreased by one. Then your move on to the second group. I will be using my Sandbag  Todays Workout: So, for example – perform 7 deadlifts, 7 times with a 7 second rest in between. then move on to the next move i.e squats …. perform all of group 1. Then complete group 2 in the same way. Post your time.

Group 1:

1. Deadlifts 2. Squats 3. Jump Squats

Group 2:

1. Dumbbell Swings 2. Medicine Ball Slams (or Clean & Press if you don’t have a ball or anything you can drop) 3. Burpees



To perform a squat, you need to stand straight and spread your feet in a shoulder-width distance. Now, bend your knees while pushing your hips behind. When you reach the lowest position, push your body back to the starting position. https://www.youtube.com/watch?v=6vvy4lcSIZ0


First, load the barbell and place it against your legs. With an overhand grip, grab the bar while you bend your knees and hips. Without curving your back, get back to the starting position. Make sure you create tension in your glutes as you perform the exercise. Keep the barbell close to your body as you put it down on the ground. https://www.youtube.com/watch?v=ESGiGXIPEXw


In performing this exercise, you need to position your hands on the back of your head. Make sure that your arms and elbows are in-line with your shoulders. Perform a squat and jump as high as you can. Repeat this exercise required in the official Jason Momoa workout. https://www.youtube.com/watch?v=IB4B-2xTp3A

Medicine Ball Slam

This is a very simple exercise in the official Jason Momoa workout. Hold a medicine ball above your head and reach back before you slam it in front of you.

Clean & Press Alternative:


Sandbag Swing

Grab a sandbag or dumbbell with an overhand grip and perform a squat. Make sure to position the dumbbell between your legs with your right or left arm. With your hands straight to the ground, push your hips in front, and swing the sandbag/dumbbell as you straighten the rest of your lower body. Get back to the starting position, switch the dumbbell to the opposite arm, and perform the exercise again. https://www.youtube.com/watch?v=Ge3URU24PRY


This exercise combines squats and push ups. First, stand straight and lower your body like performing a squat. Once you reach the lowest position, place your hands against the floor and push your legs backwards, making the starting position of a push up. Now, perform a push up and push your legs back to your chest. Get to the starting position of the exercise and perform it again as required in the program. https://www.youtube.com/watch?v=pMUGO2h2j0c Let me know how you did & what time you completed it in ? .

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