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The DailyHiit Show | Season 2 | Episode 6 | Presented by BodyRock

January 18, 2016 3 min read

Click here to check out some behind the scenes footage! https://youtu.be/mlSJhSHRIT4 Hi BodyRockers! Today's workout is an up-tempo upper body workout!  Get ready to have your conditioning pushed and your arms burning! These workouts can be emailed directly to you!  How?  You might be wondering...Just sign up for the workouts here and check the workouts box! Why do you workout?  Have you thought about that before?  What fuels your fire to meet me everyday and work on yourself?  It's not easy to do, that's a proven fact...hence the stat of over 70% of adults lose sight of their fitness related resolutions before quarter 2 rolls around. We all have our reasons.  I challenge you to zero in on yours.  Write it down, put it somewhere where you'll see it daily.  That way, one those days you need an extra kick in tush, you've got it!  If you're ready, I'm ready to push you - let's knock out today's workout!! 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 6: Burn Baby Upper Body Burn | Breakdown

Set your timers to 40 seconds of work and 10 seconds of rest!  3 rounds!

1. Broad Jump + Punches

Start standing with weights in your hands and feet slightly wider than hip width.  Bend your knees, squat down and jump as far forward as you can.  When you land, stay in a squatted position and do 4 front punches.  After the 4th punch, do 3 little hops backward to return to your starting position.

2. Around the World + Spider Knees

Start standing holding the sand bag.  It’s important that you hold the handles that are parallel to one another.  Start by rotating to the left as you guide the sandbag up your left side of your body, around the back of your head, down the right side of your body to return to the starting position.  Immediately reverse the motion to perform an around the world in the opposite direction.  After you’ve performed 2 around the worlds. come into a plank position and do 4 spider knees - pull your right knee to your right elbow and then your left knee to your left elbow - that’s 2 spider knees.  Do 2 more and then repeat the entire exercise.

3. Out-Ins + Shoulder Press

Start with the sandbag in hands resting at chest height, have knees bent in a low squatted position.  Hop your feet out, hop them back in, hop them out and finally back in.  As you push to standing, do 2 shoulder presses with the sandbag.  After the 2nd shoulder press, return to the low squatted position to perform the 4 out-ins.

4. Push-ups

You know the drill here - get in plank - lower your chest to the ground and then press the ground away!

5. Upright Row + Mountain Climbers

Start in plank, do 10 mountain climbers.  Hop to your feet grab the sandbag and as you stand up, engage your shoulders, raise your elbows to the sides and draw the bag straight up to chest height.  That’s 1 upright row - do 4 and then return to plank.


Ladder Down 8 -1 - Do 8 bicep curls, then 8 bicep out-ins; then 7 bicep curls, 7 out-ins; then 6 bicep curls, 6 bicep out-ins and so on down to 1 rep each.

1. Bicep Curls

Start standing with weights 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 out.

2. Bicep Out-Ins

Engage your bicep, keep your elbows in to your body, bend your elbow to lift your arm halfway up - don’t drop it!  Keeping your elbows glued to your body guide your lower arms out to your sides and then back to the front. Ladder Up 1-8 - Do 1 tricep kickback, then 1 tricep push-up; then 2 tricep kickbacks, 2 tricep push-ups; then 2 tricep kickbacks, 2 tricep push-ups and so on up to 8 reps each.

3. Tricep Kickbacks

Stand with feet hip width apart, knees slightly bent, chest forward about 45 degrees and weights in hands.  Extend your arms back behind you and then bend your elbow as you lower your lower arm down to hip height.

4. Tricep Push-ups

Get in plank, hands narrow.  Lower your chest down to the ground and keep your elbows in tight.  Your elbows should be pointing straight back behind you.  Push back up to plank.

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