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

January 12, 2016 3 min read

Hi BodyRockers!! Sean is back and boy did he come back with a vengeance!  This full body workout is no joke!  Sean has combined explosive plyometrics with muscle burning exercises that will leave you completely exhausted! Getting these workouts sent directly to you is easy!!  Just sign up for the workouts here and check the workouts box! Whether you're new to working out or a seasoned vet, it's important to always have form at the forefront of your mind.  I bring this up now because it's a new year and many adults have getting back into a fitness routine as a resolution.  While that's great that they want to get on a healthy track - you must remember to do so with care.  Going from not working out at all to hitting the gym and trying things you see your fave instagram fitness inspiration doing or trying things you see others doing at the gym could be a major recipe for disaster.  Make sure to know and practice proper form so that injuries can be prevented.  When following along with our DailyHiit workouts, listen to the cues that Sean and I deliver - we'll help guide you through proper form!  Your safety needs to be your number 1 priority!  With that, let's get ready to do this workout!! Send in your sweaty workout selfies!  We look for them!  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 2: Full Body Punishment | Breakdown

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

1. Jump Squat + Squat Press

Start standing with feet hip width apart and a weighted bar resting at your upper shoulders.  Hold onto the bar as you squat down and then jump up.  Do that 5 times and then press the bar up and off of your shoulders to bring in front to rest at shoulder height.  Squat down and as you stand, press the bar straight up to the ceiling - that’s 1 squat press.  Do 5 more and then repeat.

2. Blast Off Push-up

Start in a down dog position and then slightly bend your knees - this will be your highest point throughout this exercise.  Bend your elbows and lower your body down to the ground and then push back up to your starting position.

3. Surfer Jumps

Start standing with weights in hands and knees bent.  Squat down and jump up twisting 180 degrees.  Immediately squat down again and jump up to twist back to starting.

4. Mountain Climbers + Bent Over Rows

Start in plank - do 10 mountain climbers followed by hopping to your feet.  Grab a weighted bar with palms facing out.  Your chest should be slanted forward as you draw your elbows straight back bringing the bar into you belly button. That’s 1 bent over row - do 5 and then return to the starting position.


1. Ab Tucks

Start on your butt with you hands by your sides, your legs together and the sandbag on your shins.  Engage your core and extend your legs straight out and then immediately draw them right back in.

2. Russian Twist

Start on your butt with the bag in your hands and legs bent hovering off the ground.  Twist side to side touching the bag to the ground.

3. Jackknife

Start on your back with the bag in your hands and arms extended overhead.  Engage your core and crunch your head, neck and shoulders up as you reacher arms up to center and at the same time crunching your legs up to center.

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