Hi BodyRockers!
Make today's workout time your YOU time to mentally, physically and emotionally challenge yourself to tone and chisel your entire body!
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Enjoy your Daily Hiit Workout, the breakdown is below!
Jack x
Episode 7: Full Body Beatdown | Breakdown
Set your timers to 40 seconds of work and 10 seconds of rest! 3 rounds!
1. Mountain Climbers + Sprinter Jump
Start in plank. Pull your right knee in and do 5 TOTAL (not each leg) mountain climbers. Plant your right foot in between your hands and jump up off of your right foot while driving your left knee up to your chest. Land softly on your right foot, lunging your left leg back and place your hands on the ground. Immediately do 5 mountain climbers. Plant your left foot in between your hands and jump up off of your left foot while driving your right knee up to your chest. Land softly on your left foot, lunging your right leg back and place your hands on the ground. Repeat.
2. Ski Hops, Push-up, Side Plank
Start in plank. Hop both feet to your right hand, hop them back to plank. Hop both feet to your left hand, hop them back to plank. Do 1 push-up and then transition to a right side plank - keep your right hand and foot planted on the ground as you guide your left arm and leg up in a side plank. Return to your starting position and repeat other side.
3. Reverse Lunge Shoulder Press
Start standing with the straight bar resting at shoulder height. Lunge back with your left leg. On you’re in a lunge, press the straight bar up and then guide it bak down to shoulder height. Push to standing and then lunge back with your right leg. Again, press the bar straight up once you’re in a lunge position. Return to standing and repeat.
4. Fan Kicks + Squat Hop
Start with one 1 challenger. Position it so that it runs lengthwise. Stand directly behind the challenger. Squat down. As you return to a standing position, kick your right leg over the challenger. Keep your leg straight. Immediately squat down, return to standing and kick your left leg over the challenger. Squat down, jump up and tap your heels together. Repeat.
5. Knee Tuck + Crab Toe Touch
Start on your back. Engage your abs and crunch your upper body up as you draw your knees into your chest. Extend back down to the ground. Crunch back up, placing your hands and feet on the ground. Drive up through your hands and feet as you elevate your hips. Guide your left leg up as you reach your right hand to your left foot. Replace your hand and foot to the ground and guide your right leg up as you reach your left hand to your right foot. Replace your hand and foot to the ground and then return to an extended body position. Repeat exercise from the top.
Burnout:
1. Side Plank Knee Crunch (R)
Start in a right side plank with the balance trainer under your feet. Crunch your right knee to your left elbow.
2. Side Plank Knee Crunch (L)
Start in a left side plank with the balance trainer under your feet. Crunch your left knee to your right elbow.
3. Leg Drop
Start with the balance trainer flat side down on the ground. Lay down so that your lower back is on the balance trainer. Your hands should be under your sofa or holding onto something sturdy. Keep your core engaged the entire time. Lower your legs to a couple inches above the ground and then guide them back up.
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