Grand Theft Auto V Workout by Bodyrock.tv

Grand Theft Auto V Workout


I have added a NEW bonus Strength Warm-up & Cool Down within this workout, weights are optional & I have given modifications below each picture for all fitness levels. The photos and explanations are below:
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The sandbag is the ultimate portable workout kit. – Available HereScreen-Shot-2013-07-28-at-5.30.16-PM
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Todays Workout:
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Strength Warm Up:
1) Sandbag Squat – using the Screen-Shot-2013-07-28-at-5.30.16-PM
Legs hip distance apart. Core Tight. (Modification - Bodyweight Squats. Weight Optional.)
Don’t let the knees come over your toes. Sit back. Hip’s First.
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2) Plank Knee Tucks (Alternating Left & right Knee – 30 in Total) – Using the BodyRock Screen-Shot-2013-07-28-at-9.25.47-PM
Get into the Plank Position. Straight Body Line. Elevating the Body will make the exercise more advanced. (Modification - Don’t Elevate the Plank. Go on to your elbows for the Plank. Modify the Push-Up onto your Knees )
Bring the Right Knee in towards the Chest. Maintaining a Strong Core and Straight Body Line.
Return to the Plank Position
Now, Bring the Left Knee towards the chest.
Repeat Left & Right for 30 Reps
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3) Shoulder Press - using the Screen-Shot-2013-07-28-at-5.30.16-PM
Start with the Screen-Shot-2013-07-28-at-5.30.16-PM at your shoulders. Legs hip distance apart. Slight bend in the knees. Core Tight. Hips under.
Raise the Screen-Shot-2013-07-28-at-5.30.16-PM above your head and return back to the starting position @ the Shoulders.
(Modification - Use a lower weight. Perform the exercise seated)
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3) Bent-over Row - using the Screen-Shot-2013-07-28-at-5.30.16-PM
Start in the Bent over position. Flat Back. Core Tight.
Draw the Screen-Shot-2013-07-28-at-5.30.16-PM up towards the body. Making sure you keep your elbows tight to the body when you draw them back
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Cardio Component:
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High Knees Skipping - 8 Rounds of 50/10
Lift the Knees as high as possible. Keeping your Knees Soft on landing.
(Modification: for the High knees Skipping are High Knees, Prisoner Squat Jumps, Jog/Run On Spot, Box Step Ups, Switch Lunges, Burpees, Squat Jumps)
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Strength Cool Down:
1) Sandbag Squat - using the Screen-Shot-2013-07-28-at-5.30.16-PM
Legs hip distance apart. Core Tight. (Modification - Bodyweight Squats. Weight Optional)
Don’t let the knees come over your toes. Sit back. Hip’s First. Sit Back in to the Squat.
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2) Push Ups - Using the BodyRock Screen-Shot-2013-07-28-at-9.25.47-PM
Get into the Plank Position. Straight Body Line. Elevating the Body using the Screen-Shot-2013-07-28-at-9.25.47-PM will make the exercise more advanced.(Modification: Don’t Elevate the Push Up)
Lower the Chest to the floor, Ensuring your Core is tight & return to the starting position.
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3) Reverse Pull Ups - Using the BodyRock Screen-Shot-2013-07-28-at-9.25.47-PM
Feet Under Knees. Core Tight. Using the BodyRock Screen-Shot-2013-07-28-at-9.25.47-PM. Lift the body up towards the bar, returning back to the starting position & repeat. (Modification – Advance the exercise by extending the Legs or elevating the feet)
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Workout Breakdown:
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Warm Up Strength Routine:
Complete 4 Sets of the following exercises
1) 15 x Squats – using the Screen-Shot-2013-07-28-at-5.30.16-PM
2) 15 x Plank Knee Tucks (Alternating Left & right Knee – 30 in Total) Using the BodyRock Screen-Shot-2013-07-28-at-9.25.47-PM
3) 15 x Shoulder Press – using the Screen-Shot-2013-07-28-at-5.30.16-PM
4) 15 x Bentover Row – using the Screen-Shot-2013-07-28-at-5.30.16-PM
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Cardio Component:
Set your Screen Shot 2013-08-17 at 8.22.17 PM to 50/10 and complete 8 rounds of the following exercise:
High Knees using the Skipping Rope
(Modification for the High knees Skipping are High Knees, Prisoner Squat Jumps, Jog/run On Spot, Box Step Ups, Switch Lunges, Burpees, Squat Jumps)
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Cool Down Strength Exercises:
Complete 4 Sets of the below
1) 15 x Squats – using the Screen-Shot-2013-07-28-at-5.30.16-PM
2) 15 x Push Ups – Using the BodyRock Screen-Shot-2013-07-28-at-9.25.47-PM
3) 15 x Reverse Pull Ups – Using the BodyRock Screen-Shot-2013-07-28-at-9.25.47-PM
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