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The DailyHiit Show | Episode 15 | Presented by BodyRock

December 18, 2015 4 min read

Today's Coffee Talk

https://youtu.be/AT4LObIrOGg Hi BodyRockers!! Get ready to lunge, press, and crunch your way through today's full body workout! No stone is left unturned as I try to completely exhaust your body head to toe.  As for the burnout - you won't want to miss it!  We're going to be burning those abs out - the only way I got through it was with some added motivation...you'll see exactly what I'm talking about! These workouts can be easily sent directly to your inbox.  All you need to do is sign up for the workouts here and check the workouts box! As you mentally prepare for this workout, and for the day as whole, I want you to actively think about and set your intention.  To set your intention, I want you to think about a couple of things.  The first is...what is it that is drawing you in to this workout?  Is it that you know you're going to feel amazing after a super intense workout session?  Is it that you're seeking refuge after a hard day?  Is it that you just want your "me" time?  Whatever that reason is identify it. The second thing I want you to think about is...what do you hope to gain from today's workout?  Are you wanting to get through it without taking a break?  Are you wanting to lift heavier weights than you have in the past?  Or are you wanting to do more advanced options before modifying? With these two things identified, you can now set your intention for your workout.  The reason "intention" is important is that it truly makes you mindful of what you're doing.  You move with purpose, you lift with purpose.  This becomes more than just another workout.  Applying this practice to everything you do makes you become that much more focused, determined and disciplined!  So...now that you've set your intention are you ready to workout?!  Let's do this right now!  12 minutes is all I'm asking your time! Keep the feedback coming in, we love seeing it and applying it to our daily workouts!  Post your comments or questions on the  BodyRock Facebook page or the Jacqui Light - BodyRock Facebook page!  If you love seeing these workouts, please share them with your friends and family! See all of our equipment and much more in the store: http://shop.bodyrock.tv Enjoy your Daily Hiit Workout, the breakdown is below! Jack x

Episode 15: Full Body Burn | Breakdown

Set your timers to 40 seconds of work, 10 seconds of rest!

1. Sandbag Burpee + Row

Start in plank, do 1 push-up, hop to your feet.  Keep your knees slightly bent, chest forward and back straight as you pull the sandbag to your belly button.  Don’t forget to draw your elbows straight back and stick your chest out.

2. Russian Twist + Bicycle

Start seated with your legs together, knees bent and legs elevated off the ground (feet on the ground for modified).  keeping your legs stationary, twist your torso side to side 10 times.  Lower down to your back and do 10 bicycles - start with your body extended, crunch your left shoulder up to your right leg, lower everything back down and then crunch your right shoulder up to your left leg.

3. Side Burpee Tuck Jump

Start standing, place your hands on the ground and hop your feet out to the right side (legs and feet should be together), do 1 push-up.  Hop back up to your feet and do 1 tuck jump.  Repeat other side.

4. Reverse Lunge + Sandbag Twist

Start standing holding the sandbag at your chest.  Lunge back with your left leg and twist your torso over your right leg.  Return to standing and repeat other side.

5. Toe Taps + Single Leg Push-up

Start standing with the sandbag (or a step) in front of you.  Do 10 toe taps on the sandbag - quickly tough one foot on top of the bag, hop to switch to the other foot being placed on the bag.  Come into plank.  Lift your right leg to perform a single leg push-up.  Place your right foot back down and lift your left leg to perform a single leg push-up.  Do 4 total (2 on each leg) and then return to standing.

Burnout:

1. Single Leg Lift (R)

Start on your back.  Your left leg should be pointing straight up to the ceiling and your right leg hovering 2 inches off the ground.  Arms should be out by your sides, hovering 2 inches off the ground, with weights in hands.  As you crunch your right leg up to meet the left, your arms should be doing a chest fly - squeeze your chest, draw your arms up to center as your leg lifts.  Lower your arms and right leg back down to the starting position.

2. Toe Reach

Start on your back with your arms and legs straight up.  Contract your abs as you quickly reach your hands up to your toes.  These are quick pulses.  Make sure to not fully rest your back on the ground - you should have a constant contraction in your abs.

3. Single Leg Lift (L)

Start on your back.  Your right leg should be pointing straight up to the ceiling and your left leg hovering 2 inches off the ground.  Arms should be out by your sides, hovering 2 inches off the ground, with weights in hands.  As you crunch your left leg up to meet the right, your arms should be doing a chest fly - squeeze your chest, draw your arms up to center as your leg lifts.  Lower your arms and left leg back down to the starting position.

4. Slider Tucks

Start in plank with sliders under your feet.  Legs are hip width apart.  Draw your knees into your chest and then extend them back out to plank.

5. Slider Ski Abs

Start in plank with sliders under your feet.  Legs are together.  Draw your knees to your right elbow, extend back out to plank and then draw them to your left elbow.  

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