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The DailyHiit Show | Episode 16 | Presented by BodyRock

December 21, 2015 4 min read

Today's Coffee Talk

https://youtu.be/TZQ8YH6gujo Hi BodyRockers!! Today's workout is the one and only REP Challenge!!  We're going to be sculpting and toning your entire body with this fast-paced workout!  Push as hard as you can!  Note the amount of time it takes you to complete the workout so that at a later date you can try to improve! Who doesn't love a good challenge right?!  I don't know about you, but no matter what I get myself involved in, I like to see improvement!  Today's style of workout lends itself beautifully to something you can benchmark and then redo at a later date to try and improve.  Rep challenges are AWESOME for this reason.  Pay attention to the weights you're using today - make a note of them and try to lift heavier the next time around.  Also, make sure to have your stop watch nearby so you can see how long it takes you today so you can measure your improvement later on!  If you beat my time, which was 13:10, AWESOME!!  Keep on kicking butt!  If you take longer than me to do the workout - AWESOME!!  You DID the workout!  And, you established a baseline for you to try to improve upon.  We all can improve something - whether its form, weight, or time.  Lace up your sneaks, have water nearby and let's smash this workout!! This is the first rep challenge, let us know what you think!!  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 16: 400 Rep Challenge | Breakdown

Perform 10 reps of the exercise below before moving on to the next exercise.  Complete 4 rounds for 400 reps!  Start your stopwatch and note the amount of tie it takes you to complete this challenge!

Rep Challenge - 400

1. Lateral Hop Cross Punch

Start in a slightly squatted position with weights in hands.  Do 1 lateral hop to the left.  When you land do a cross punch with your right hand.  Do a lateral hop to the right and then cross punch with the left.

2. Push-ups

Start in plank.  Lower your chest down and then push-up yourself back up to plank.

3. Single Arm Sandbag Row (R)

Start in a low lunged position with your left leg forward and your right leg back and the sandbag in your right hand.  Your chest should be forward.  Pinch your back as you draw your elbow back pulling the bag up to about chest height.  Reverse the motion to return to your starting position.

4. Squat Jumps

With weight in your hands, start standing.  Squat down and jump up as high as you can.  Land softly, squat down and immediately jump back up.

5. Single Arm Tricep Kickback (R)

Start in a single arm plank.  Left arm should be on the ground and weight in your right hand.  To perform the kickback, extend your right hand straight behind you and then bend your elbow to lower your hand to your hip.  Extend it straight back behind you.  Repeat the motion.

6. Burpees

Start standing.  Place your hands on the ground, hop your feet back to come into plank.  Hop your feet back up to your hands and jump up off the ground.

7. Single Arm Sandbag Row (L)

Start in a low lunged position with your right leg forward and your left leg back and the sandbag in your left hand.  Your chest should be forward.  Pinch your back as you draw your elbow back pulling the bag up to about chest height.  Reverse the motion to return to your starting position.

8. Jumping Lunges

Start standing in a lunged position - right lunge forward, left leg back and knees bent to 90 degrees.  Jump up in the air and switch your legs - your left leg should now be forward and right leg back.

9. Single Arm Tricep Kickback (L)

Start in a single arm plank.  Right arm should be on the ground and weight in your left hand.  To perform the kickback, extend your left hand straight behind you and then bend your elbow to lower your hand to your hip.  Extend it straight back behind you.  Repeat the motion.

10. Overhead Press + Curtsy Lunge

Start standing with the sandbag on your right shoulder and in a right-side curtsy lunge (right leg forward, toe slightly pointed out, heel in).  Your left leg lunged diagonally behind the right.  Press up to standing and then lower down into a left-side curtsy lunge while at the same time pressing the bag overhead so that it comes onto your left shoulder.

Burnout:

1. Single Leg Deadlift (R)

Start standing with your right foot planted and left leg behind you elevated off the ground and sandbag in hands.  Slowly lower the bag straight down until you feel a stretch in your hamstring.  Engage your hamstring and glute to return to standing.

2. Good Morning

Start standing, holding the sandbag at your chest.  Feet should be hip width apart.  Keeping your legs and back straight, lower your chest down to the ground until your chest is parallel to the ground.  Engage your back and glutes to return to standing.

3. Single Leg Deadlift (L)

Start standing with your left foot planted and right leg behind you elevated off the ground and sandbag in hands.  Slowly lower the bag straight down until you feel a stretch in your hamstring.  Engage your hamstring and glute to return to standing.

4. Sandbag Row

Stand with slightly bent knees, chest forward and straight back.  Hold the sandbag in front with your arms extended down to the ground.  Pinch shoulder blades and draw bag to your waist.  Return until arms are extended and shoulders are stretched downward.  Repeat.

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