Turn Down For What by DailyHIIT

April 27, 2014

Turn Down For What

Posted by Lisa-Marie

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Hi Bodyrockers,

Trying something new – especially workout related – can be intimidating and outright scary.

- Our beginners program will get people moving after a long break from exercise and introduce them into bodyweight training basics.

- The intermediate level will largely be what you are used to if you have been with us for a while.

- The advanced level will push you with the most challenging moves we can come up with

It’s something for everyone, and it ensures that we are open to everyone and always striving to push beyond our comfort zones and take things to the next level.

PS, Don’t forget we have extra ab and butt bonus workouts – Here & on Facebook & on the website everyday.

What more could you want from a Fitness Programme ?

Today’s Workout:

The Location … Paradise !

Todays Workout:

1) 2 x Push-up’s + Burpee + Tuck Jump

Get into the Plank Position. Straight Body Line. (Modification – Modify the Push-Up onto your Knees.)

Lower the Chest to the floor, Ensuring your core is tight & return to the starting position.

Bring the Legs in toward the hands and get ready to Tuck Jump as high as you can. Reeaaddyy, Steady …. Go !!

Tuck Jump. Make sure your knees are soft when you land. (Modification – Just do a jump, take out the Tuck)

2) 10 HIgh Knees + 10 Mountain Climbers

Mountain Climbers - Core Tight. Straight Body Line. Bring the knees into the Chest as far as comfortable.

High Knees – Bring the knees as high as possible. (Modification – Slow down the move down)

*Repeat Mountain Climbers and High Knees for the 50 Second Period.

3) 2 x Push-Ups + Jump Over Bag – using the Pink Sandbag

Get into the Plank Position. Straight Body Line. (Modification – Modify the Push-Up onto your Knees. )

Lower the Chest to the floor, Ensuring your Core is tight & return to the starting position. Complete 2 x Push Ups.

Jump over the bag. Whhoosshhh … Knees soft on landing. (Modification – Step over the bag)

*Repeat 2x Push-up’s & Jump over the bag until the 50 seconds is up.

4) 1 x Frog Jump + One Push-Ups

Core Tight. Sit Back into a Squat. Making sure your knees are behind your toes.

Drive and Leap as far forward as far as possible. Making sure you land with your knees soft.

Drive the legs Back. Get into the Plank Position. Straight Body Line. (Modification – Modify the Push-Up onto your Knees. Step the legs back into the Push Up Position don’t jump back ) Complete One Push Up.

Lower the Chest to the floor, Ensuring your Core is tight & return to the starting position.

Complete 1 x Push Up & Jump up into the Squat position ready to Jump again & repeat the Push Up for the 50 seconds time period.

Ab Bonus!:

1) Wood chop – Knee to Shoulder (Left Side) – using the Pink Sandbag

Stand with your feet shoulder-width apart, toes turned out slightly, and your knees in line with your feet. Your back should be flat and your thighs almost parallel to the floor. Hold the Sandbag in both hands on the outside of your thigh.

Twist your torso to the side. Lift the sandbag and across your body with straight arms. At the same time, stand up and turn your torso. Keep your core muscles engaged at all times, using them to control the movement. Rise up onto your toes as you twist. (Modification – Change the weight or Perform Straight abs)

*Repeat on the opposite side for the 50 second period.

3) Knee Raises – Using the BodyRock Equalizer or Dip Station

Slight Bend in the Elbows. Hold your Core Tight. Straight Body Line.

Lift the Knees to the Chest. Control the Movement up and down. (Modification – Let the feet touch the floor on the down. Extend the legs to advance the moves)