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The DailyHiit Show Rerun| Episode 23 | Presented by BodyRock

December 29, 2015 3 min read

Hi BodyRockers!! We're back with another one of our favorite reruns from season 1!  Today is all about that full body burn!  Get ready to incorporate fun plyos that will surely get you heart rate up!  I'm telling you, you'll be ready for the final buzzer! If you'd like these workouts and our other FREE workout programs emailed to you, all you need to do is sign up for the workouts here and check the workouts box! As our days fill up with end of the year chaos don't forget to carve out time for you so tat you maintain you sanity!  Whether that's 12 minutes, 30 minutes or an hour - make time for you.  If you're like me and find inner peace through working out, then I ask that you join me for 12 minutes today for a kick butt workout!  I promise it'll be worth it! As always, let us know if you like today's HIIT.  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 23: Full Body Blast | Breakdown

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

1. Slider Push-up

Start with your hands on the ground and knees tucked into your chest with your feet on sliders.  As you slide your feet out wider than hip width, lower down into a push-up.  As you push yourself back up to plank, pull your knees in to return to a tucked position.

2. Ski Hop + Repeater Knees (R)

Start in plank, step your right foot up to your right hand.  Crunch your right elbow to your left knee.  Return to a plank position.  Hop both feet to your right hand and immediately hop them back to plank.  Hop feet up around hands to come to a standing position.  Extend both arms up to the right and pull them down diagonally across body as you pull your left knee to meet your hands in the middle.  Do that 4 times and then start from the top.

3. Tricep Kickbacks + Push-up

Start in a single arm plank with a weight in your right hand.  Extend your right hand straight behind you and then bend your elbow to lower your hand to your hip.  Repeat that motion 4 times before returning to plank to complete 1 tricep push-up.  Repeat other side.

4. Ski Hop + Repeater Knees (L)

Start in plank, step your left foot up to your left hand.  Crunch your left elbow to your right knee.  Return to a plank position.  Hop both feet to your left hand and immediately hop them back to plank.  Hop feet up around hands to come to a standing position.  Extend both arms up to the left and pull them down diagonally across body as you pull your right knee to meet your hands in the middle.  Do that 4 times and then start from the top.

5. Lunge and Squat + Press

Start in a lunge (right leg forward, left leg back) with a bar at chest level.  Push to standing as you press the bar up to complete a shoulder a press.  Squat down as you lower the bar to chest level.  Push to standing as you press the bar up to complete a shoulder a press.  Lunge back now with the opposite leg (left leg forward, right leg back) as you lower the bar to chest level.  Push to standing as you press the bar up to complete a shoulder a press.  Repeat.

Burnout:

1. Bicep Curls

Complete 4 lower half reps – start from the bottom and curl the bar halfway up; complete 4 upper half reps – start from the the top and lower the bar half way; complete 4 full bicep curls.

2. Bar Push-Out

Curl the bar up halfway and push it straight out and then pull it back in.

3. Tricep Lift

Squat down with the bar behind your knees.  Your palms should be facing behind you.  Lift and lower the bar.

4. Tricep Pulse

Come into a plank position, elbows squeezed tight to your body.  Lower down and complete for tricep pulses.  Push all the way back up and complete 4 tricep push-ups.

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