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The DailyHiit Show | Season 2 | Episode 12 | Presented by BodyRock

January 26, 2016 3 min read

Hi BodyRockers! I hope you are ready for a kick a$$ workout!  Sean expertly combined high impact cardio with heavy, heavy lifting.  You aren't going to want to miss this one! You asked, we listened!  You can get these workouts emailed direct to your inbox.  Just sign up for the workouts here and check the workouts box! We can't stress enough how important it is to switch up your training every so often.  Why?  Well, other than keeping things interesting and keeping your muscles guessing, your body is a machine and it adapts.  That's precisely why we always plan and deliver a brand new routine each and every day for you.  Or, in the case of reruns, we encourage you to lift heavier than you did the first go round or pound out more reps.  Today's workout is one that you'll want to do again and push yourself to go harder during cardio and lift heavier during the weights portion, I guarantee you!  With that, let's get to it! This is the final week of Season 2, what did you think?  Post your comments, questions and workout pics on the  BodyRock Facebook page or the Sean 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 12: Total Body Conditioning | Breakdown

Set your timers to 50 seconds of work and 10 seconds of rest.

1. Burpee

Start standing.  Place hands on the ground, hop your feet back to come into plank, do 1 push-up.  Hop your feet back up to your hands and hop off the ground.

2. Chest Press off Balance Trainer

Start by leaning your balance trainer against your couch to create an incline bench.  Your back should be on the Balance Trainer, hips hovering off the ground.  The barbell should be straight up right over your nipple line.  Lower the bar down slowly - it should take 2 counts.  Then press the bar back up and do 2 quick full range of motion reps.  Repeat.

3. Burpee

Start standing.  Place hands on the ground, hop your feet back to come into plank, do 1 push-up.  Hop your feet back up to your hands and hop off the ground.

4. Inverted Row

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.

5. Burpee

Start standing.  Place hands on the ground, hop your feet back to come into plank, do 1 push-up.  Hop your feet back up to your hands and hop off the ground.

6. Squat

Start standing with feet hip width and weighted straight bar resting at your upper shoulders.  Stick your butt out, roll your weight to your heels, bend your knees and squat down until your knees are bent to 90 degrees.  Drive up through your heels and return to standing.  Do 2 slow full range of motion squats and then 3 quick full range of motion squats.

7. Burpee

Start standing.  Place hands on the ground, hop your feet back to come into plank, do 1 push-up.  Hop your feet back up to your hands and hop off the ground.

8. Straight Bar Curls

Start standing with the weighted straight bar in hands, palms facing forward.  Engage your bicep as you bend your elbow and curl your lower arm up to meet your upper arm.  Keep your bicep engaged as you lower your arm back down.

9. Burpee

Start standing.  Place hands on the ground, hop your feet back to come into plank, do 1 push-up.  Hop your feet back up to your hands and hop off the ground.

10. Shoulder Press

Start standing with the weighted straight bar in hand resting at shoulder height.  Press the straight bar up - do not lock out your elbows!  Slowly and controlled, guide the bar back down to shoulder height.

11. Challenger Tricep Dips

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.  

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