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The DailyHiit Show Rerun | Season 2 | Episode 1 | Presented by BodyRock

February 01, 2016 3 min read

Hi BodyRockers! New week, new chance to push yourself beyond what you thought possible!  Get your towel and timers ready to go!  Add that resistance and let's smash today's workout! Never miss another workout!  Get these daily workouts emailed directly to you.  Just sign up for the workouts here and check the workouts box! What would you love to see incorporated into season 3?  Post your comments, questions and workout pics 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 1: Upper Body Shredder | Breakdown

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

1. Shoulder Press Squat Hop

Start standing in a squatted position.  Feet should be hip width apart and you should have 1 weight in your right hand.  Do 1 shoulder press with your right arm.  Squat hop forward, then squat hop back.  Switch the weight to your left hand and repeat.

2. Side to Side Single Leg Push-up

Start in plank.  Lift your right leg and cross it over your left leg.  Do 1 push-up and then replace your right foot onto the ground, lift your left leg and cross it over your right.  Do another push-up.

3. Reverse Pull-up

Start laying on your back, knees bent and feet planted in the ground, in between the 2 challengers (they should be running parallel to your body.  Reach your arms up to grab the middle of the challenger with your hands.  Squeeze your back muscles as you pull yourself up.  Pull yourself up until your chest is approximately the same height as the challenger.

4. Tricep Dip + Knee Pull

Start standing in between the two challengers.  Place your hands in the center of the challenger bars. Lock your arms out to support the weight of your body and lift your feet off the floor.  Begin by bending your arms to lower your body down until your upper arm is at or below parallel to the ground.  Engage your triceps and chest to return to your starting position.  Once your back at the starting position, engage your abs and pull your knees into your chest.  Return to the starting position and repeat.

5. Plank Taps + Half Burpees

Start in plank.  Tap your right hand to your left shoulder, then your left hand to your right shoulder.  Tap your right hand to your left hip, then your left hand to your right hip.  Hop your feet up to your hands, hop back to plank – that’s 1 half burpee.  Do another half burpee and then repeat starting with the taps.


1. Chest Press

Start by leaning your balance trainer against your couch to create an incline bench.  Your back should be on the Balance Trainer, hips pressed up to the ceiling and heels digging into the ground.  The barbell should be straight up right over your nipple line.  Lower the bar down slowly – it should take 3 counts.  Then press the bar back up quickly – that should be 1 count.  Repeat.

2. Bent Over Row

Stand with slightly bent knees, chest forward and straight back.  Hold the bar with hands shoulder width apart and palms forward.  Pinch shoulder blades and draw bar to waist.  Return until arms are extended and shoulders are stretched downward.  Repeat.

3.  Chest Fly

Start by leaning your balance trainer against your couch to create an incline bench.  Your back should be on the Balance Trainer, hips pressed up to the ceiling and heels digging into the ground.  Weight plates should be in your hands and arms extending up to the ceiling.  With a slight bend in your elbows, slowly lower your arms out to your sides.  Squeeze your chest as you draw your hands back up to center.

4. Burpee + Back Flys

Start in plank with weight plates at your hands.  Hop your feet to your chest, grab the weight sand jump up to the ceiling.  Land softly, slightly bend your knees and do 2 back flys.

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