Rock that Body Circuit by DailyHIIT

Rock that Body Circuit (realtime video!)

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Posted by Krissy Moore

Go all out for the 30 seconds of aerobic work and focus on form and core stability for the 2nd anaerobic move. I love using heavy weights and after I designed this, I used 15 pound dumbbells and completed it 3x thru and was TOAST when I was done! REST after you complete one set and then repeat it again. Give it all you got! IF you are working with dumbbells, maybe have a couple different options in terms of weight, so you can use heavier and/or lighter depending on how you feel.
I created the youtube video to show the movements in case you are unfamiliar with them.
AFTER you complete 1-3 rounds, try the BURNOUT at the bottom!

Rock That Body Boot Camp Circuit

(30 second aerobic, 50 second anaerobic)
Beginners 1-2 rounds, Intermediate 2-3 rounds, advanced 3+
Equipment: Pair of dumbbells (I used 10 and 15lbs)
30 sec Jog in place
50 sec Squat with Alternating kicks
30 sec High knees
50 sec Push up (chest to the ground)
30 sec Run it out + Squat hold
50 sec Forward/Reverse lunge left + Right arm shoulder press
30 sec Run it out + Squat hold
50 sec Forward/Reverse lunge right + Left arm shoulder press
30 sec Run it out + Squat Thrust (or burpee if you add pushup)
50 sec Alternating side kick + squat (holding db’s)
30 sec Run it out + Squat Thrust (or burpee if you add push up)
50 sec Pike Pushup + Alternating knee in and kick out
30 sec Jump Rope (mimic rope jumping)
50 sec Deadlift to upright row using dumbbells
30 sec Jump Rope (mimic rope jumping)
50 sec 1 leg with alternating 2 arm bent over row (dumbbells)
30 sec Ski Abs
50 sec Pike position to plank position (on elbows more advanced)
30 sec Ski Abs
50 sec Crab Alternating toe touches
REST AND REPEAT!!!!!

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