January 13, 2016

The DailyHiit Show| Season 2 | Episode 3 | Presented by BodyRock

Today's CoffeeTalk: https://youtu.be/xtXLlzVyXsM Hi BodyRockers!! Today is all about building that booty! Get ready to go slow and controlled to really feel the burn! If your booty is screaming at you - you're doing it right! Want these workouts in your inbox? Just sign up for the workouts here and check the workouts box! We're over halfway through the week this is about the time that we start questioning if we want to workout or if we want to hit up that happy hour with co-workers. Workout!! There will always be opportunities to go out, trust me they will always be there! We're doing more than just working out, we're working on creating healthy habits. This is a lifestyle not just something that we're doing for a defined period of time and then we're done. Creating these habits takes work, consistency and dedication. You've got this! Put the workout first - it may feel like a chore this time but it gets easier I swear! Would I steer you wrong? No way! Let's do this! What do you think so far of season 2? 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 3: Fine Booty Workout | Breakdown

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

1. Squat Jump + Spider Mountain Climber

Start with the Balance Trainer laying flat side down. Stand on the right side of the balance trainer with your left foot planted on the balance trainer and your right foot on the floor. Squat down and jump up as high as you can - that’s 1 squat hop. Do 3 squat hops. After the 3rd hop, place your hands on the balance trainer, move your left foot to the floor behind the balance trainer. Do 3 wide mountain climbers - hop your left foot to the left side of the balance trainer, while at the same time hopping your right foot behind the balance trainer - that’s 1 wide mountain climber, do 3! Now you should be on the left side of the balance trainer with your right foot on the balance trainer and left foot on the floor. Repeat the squat hops and then wide mountain climbers.

2. Step Up (R)

Start standing with a weighted bar resting at your upper shoulders and have a step or bench in front of you that is at least knee height. Step your right foot on top of the bench. Transition your weight over your right leg. Drive up through your right heel as you step up on to the bench. Pinch your right glue under, pause for half a second before lowering back down to the floor. Keep your right foot on the step the whole time.

3. Single Leg Push-up

Start in plank, with the flat side of the balance trainer on the ground and your hands on the domed side of the balance trainer. Pinch your glue and lift your right leg. Do 1 push-up. As you press back up to the starting position, place your right foot down and lift your left leg. Repeat.

4. Step Up (L)

Start standing with a weighted bar resting at your upper shoulders and have a step or bench in front of you that is at least knee height. Step your left foot on top of the bench. Transition your weight over your left leg. Drive up through your left heel as you step up on to the bench. Pinch your left glue under, pause for half a second before lowering back down to the floor. Keep your left foot on the step the whole time.

Burnout:

1. Ass to Grass Squats

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 all the way down below parallel. Drive up through your heels and return to standing.

2. Single Leg Hip Thrust (R)

Start laying on your back. Bend your right knee, planting your right foot into the ground. Cross your left leg over the right. Engage your core, pinch your glute and drive your hips straight up to the ceiling. Lower back down to the point your hips are hovering over the ground, but not touching it.

3. Single Leg Hip Thrust (L)

Start laying on your back. Bend your left knee, planting your left foot into the ground. Cross your right leg over the left. Engage your core, pinch your glute and drive your hips straight up to the ceiling. Lower back down to the point your hips are hovering over the ground, but not touching it.

4. Plank Glute Lift

Start in plank. Pinch your right glute to lift your right leg up. Keep it lifted and guide it out to the side. Guide it back to center and replace your toes on the ground. Pinch your left glute to lift your left leg up. Keep it lifted and guide it out to the side. Guide it back to center and replace your toes on the ground.