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The WeekendHiit | Presented by BodyRock

January 15, 2016 4 min read

Hi BodyRockers! Sweaty Sunday is upon us!  Today's workout is the rep challenge from season 1!  If you've done this one before try beating your time!  If this is the first time you've done this workout, go as fast as you can without compromising your form! Don't want to miss a workout?  I wouldn't either! Get these emailed to you!  Just sign up for the workouts here and check the workouts box! We're one week into Season 2 - what do you think so far?  What exercises are you loving?  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

WeekendHiit - Rep Challenge | Breakdown

Perform 10 reps of the exercise below before moving on to the next exercise.  Complete 4 rounds for 400 reps!  Start your stopwatch and note the amount of tie it takes you to complete this challenge!

Rep Challenge – 400

1. Lateral Hop Cross Punch

Start in a slightly squatted position with weights in hands.  Do 1 lateral hop to the left.  When you land do a cross punch with your right hand.  Do a lateral hop to the right and then cross punch with the left.

2. Push-ups

Start in plank.  Lower your chest down and then push-up yourself back up to plank.

3. Single Arm Sandbag Row (R)

Start in a low lunged position with your left leg forward and your right leg back and the sandbag in your right hand.  Your chest should be forward.  Pinch your back as you draw your elbow back pulling the bag up to about chest height.  Reverse the motion to return to your starting position.

4. Squat Jumps

With weight in your hands, start standing.  Squat down and jump up as high as you can.  Land softly, squat down and immediately jump back up.

5. Single Arm Tricep Kickback (R)

Start in a single arm plank.  Left arm should be on the ground and weight in your right hand.  To perform the kickback, extend your right hand straight behind you and then bend your elbow to lower your hand to your hip.  Extend it straight back behind you.  Repeat the motion.

6. Burpees

Start standing.  Place your hands on the ground, hop your feet back to come into plank.  Hop your feet back up to your hands and jump up off the ground.

7. Single Arm Sandbag Row (L)

Start in a low lunged position with your right leg forward and your left leg back and the sandbag in your left hand.  Your chest should be forward.  Pinch your back as you draw your elbow back pulling the bag up to about chest height.  Reverse the motion to return to your starting position.

8. Jumping Lunges

Start standing in a lunged position – right lunge forward, left leg back and knees bent to 90 degrees.  Jump up in the air and switch your legs – your left leg should now be forward and right leg back.

9. Single Arm Tricep Kickback (L)

Start in a single arm plank.  Right arm should be on the ground and weight in your left hand.  To perform the kickback, extend your left hand straight behind you and then bend your elbow to lower your hand to your hip.  Extend it straight back behind you.  Repeat the motion.

10. Overhead Press + Curtsy Lunge

Start standing with the sandbag on your right shoulder and in a right-side curtsy lunge (right leg forward, toe slightly pointed out, heel in).  Your left leg lunged diagonally behind the right.  Press up to standing and then lower down into a left-side curtsy lunge while at the same time pressing the bag overhead so that it comes onto your left shoulder.

Burnout:

1. Single Leg Deadlift (R)

Start standing with your right foot planted and left leg behind you elevated off the ground and sandbag in hands.  Slowly lower the bag straight down until you feel a stretch in your hamstring.  Engage your hamstring and glute to return to standing.

2. Good Morning

Start standing, holding the sandbag at your chest.  Feet should be hip width apart.  Keeping your legs and back straight, lower your chest down to the ground until your chest is parallel to the ground.  Engage your back and glutes to return to standing.

3. Single Leg Deadlift (L)

Start standing with your left foot planted and right leg behind you elevated off the ground and sandbag in hands.  Slowly lower the bag straight down until you feel a stretch in your hamstring.  Engage your hamstring and glute to return to standing.

4. Sandbag Row

Stand with slightly bent knees, chest forward and straight back.  Hold the sandbag in front with your arms extended down to the ground.  Pinch shoulder blades and draw bag to your waist.  Return until arms are extended and shoulders are stretched downward.  Repeat.

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