The WeekendHiit | Episode 34 | Presented by BodyRock

Hey BodyRockers!! Today is leg day!  Who doesn't love a good ol' booty pump?!  Get ready to bike, lunge and deadlift your way through today's intervals!   You never want to miss a workout?  Get them emailed to you!  Just sign up for the workouts here and check the workouts box! Today's workout was a humbling one for me during season 1 because I found certain components extremely difficult.  For instance - the biking interval and lunging on the balance trainer...so hard!  But you know what?  That gives me something to improve upon.  What do you find difficult?  Focus on those things and try as hard as possible to improve them!  Stay focused and continue working hard.  Consistency and hard work will always win out! We look forward to hearing from you!  Post your comments or questions 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 34: WeekendHiit - Lower Body | Breakdown

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

1. Bike

Add on resistance to feel like you’re going up a mountain.  If you don’t have a bike or other piece of cardio equipment (treadmill, stair master, elliptical, etc), then sub in burpees, high knees or skipping rope.

2. Lunge Power Up (R)

Start standing with your right foot planted on the balance trainer.  Lunge back with your left foot and then drive up through your right heel as you come to a stand; engage your core and pull your left knee through.  Reverse the motion to return to your starting position.  Repeat.

3. In-Outs + Push-up

Start in plank, do 1 push-up.  Hop feet to your hands.  Stay in a LOW squatted position and hop your feet together.  Your hands should be touching the ground on the outside of your legs.  Immediately hop your feet back out wide as you bring your arms back to center.  Again hop your legs in, then back out and lastly, hop back to plank.

4. Lunge Power Up (L)

Start standing with your left foot planted on the balance trainer.  Lunge back with your right foot and then drive up through your left heel as you come to a stand; engage your core and pull your right knee through.  Reverse the motion to return to your starting position.  Repeat.

5. Deadlift

Start standing – feet hip width apart, shins almost touching the bar.  Grasp the bar – hands should be shoulder width apart and should be outside of your legs.  Keeping your back straight the entire time, bend your knees to grab the bar, inhale and as you stand up exhale.

Burnout:

1. Hip Extension

Using a bench or chair, lay face down with your hips at the edge of the bench and legs hanging straight down, bending at your knees.  Your legs should be together at the start of the movement.  Engage your lower back and glutes as you extend your legs out wide.  Pause for half a second before pulling your knees back together at center.

2. Donkey Kick (L)

Start on all fours.  Keep your right knee bent at 90 degrees and planted on the ground the whole time.  Flex your left foot and kick your left foot straight up, bend your knee to lower your leg back down and then immediately kick it back up.

3. Hip Extension

Using a bench or chair, lay face down with your hips at the edge of the bench and legs hanging straight down, bending at your knees.  Your legs should be together at the start of the movement.  Engage your lower back and glutes as you extend your legs out wide.  Pause for half a second before pulling your knees back together at center.

4. Donkey Kick (R)

Start on all fours.  Keep your left knee bent at 90 degrees and planted on the ground the whole time.  Flex your right foot and kick your right foot straight up, bend your knee to lower your leg back down and then immediately kick it back up.

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