BodyRock HiitMax | Workout 1,2,3,4,5- Day 5
Today we add workout 1 & 2 & 3 & 4 & 5 together unless you are just working through one workout everyday then its time to end the week in style – HIITMAX Day 5 below is ready to roll - Today is all about the 4 n’ 4.
Workout #1 -
My Cardio today is skipping
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1. Max Squat jumps
2. Clean & Press
3. 10 High Knees & 4 x Switch Lunges
4. Lunge & Press – Left Only
5. Lunge & Press – Right Only
6. In & Out wide leg Mountain Climbers
7. Surfers & Burpee
8. Triceps Dips & Tuck
9. Left – Step Up & Kick Out
10. Right – Step Up & Kick Out
11. Opposite shoulder, lift, Squat & Press & push up
12. Swings
2. Clean & Press
3. 10 High Knees & 4 x Switch Lunges
4. Lunge & Press – Left Only
5. Lunge & Press – Right Only
6. In & Out wide leg Mountain Climbers
7. Surfers & Burpee
8. Triceps Dips & Tuck
9. Left – Step Up & Kick Out
10. Right – Step Up & Kick Out
11. Opposite shoulder, lift, Squat & Press & push up
12. Swings
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Workout #2 -
My Cardio today is Burpees
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1. 1/2 Burpee & Up Right Row
2. Tuck & Lift Abs
3. Drop it like its hot
4. 4 x Ski Abs, 4 Jump Feet Push Ups
5. Wide Mountain Climbers
6. Elevated 1 Leg Switch Push ups
7. Front & Back Lunge & Lift – Left Leg
8. Front & Back Lunge & Lift – Right Leg
9. Punch jump & Tricep kick back
10. Tricep Push Up Burpees & Tuck
2. Tuck & Lift Abs
3. Drop it like its hot
4. 4 x Ski Abs, 4 Jump Feet Push Ups
5. Wide Mountain Climbers
6. Elevated 1 Leg Switch Push ups
7. Front & Back Lunge & Lift – Left Leg
8. Front & Back Lunge & Lift – Right Leg
9. Punch jump & Tricep kick back
10. Tricep Push Up Burpees & Tuck
11. Jack knifes
12. round the world
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Workout #3 -
My Cardio today is Mountain Climbers
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1. Mat Jumps
2. C Sit & Ball Lift V tucks
3. V shoulder elevated push ups
4. Triceps Dips & V Leg Kicks
4. Triceps Dips & V Leg Kicks
5. Reverse Pull Ups – Switch Legs
6. Equalizer Push Ups & Knee Tuck
6. Equalizer Push Ups & Knee Tuck
7. Equalizer Knee Tricep Dip Through
8. Left Plank – Side & Front Raise
9. Right Plank – Side & Front Raise
10. Narrow to Wide Push up – in & out legs
11. V jack knife tuck throughs
8. Left Plank – Side & Front Raise
9. Right Plank – Side & Front Raise
10. Narrow to Wide Push up – in & out legs
11. V jack knife tuck throughs
12. Side Obliques
Workout #4 -
My Cardio today is Power Squats.
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1. 10 high knees & 10 mountain climbers
2. Wood chop knee x 4 & 4 x Burpees – Left & Right Alternate
3. One leg – Dead lift row – right & left Alternate
5. Push Up & Touch Toe
2. Wood chop knee x 4 & 4 x Burpees – Left & Right Alternate
3. One leg – Dead lift row – right & left Alternate
5. Push Up & Touch Toe
6. Squat & side leg lift – Left & Right Alternate
6. C sit rope pulls & bike legs
7. C sit Abs & Tuck & lift
7. C sit Abs & Tuck & lift
8. Weighted Laying to stand & jump
9. Super-girl push-ups
10. Plyo jump & agility runs
11. Side oblique Knee Touch – left
12. Side oblique Knee Touch – right
Workout #5 – aka 4 ‘n’ 4
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There’s is NO cardio today - ( Unless you want to of course )
Set your Interval Timers to 30 seconds on and a 10 second rest if you are completing this without the video.
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1. Standing Flys – Alternate 4 n’ 4
2. 4 x Switch Biceps Holds – L & R Alternate
3. Shoulder Press – Alternate 4 n’ 4
4. Chest Press – Alternate 4 ‘n ’4
5. Upright Row – 4 n’ 4
6. Squats – 4 n’ 4
7. Tricep Dips – 4 n’ 4
8. Front & Side Raise
10. Bent-over Row – 4 n’ 4
12. Chest Press – 4 n’ 4
2. 4 x Switch Biceps Holds – L & R Alternate
3. Shoulder Press – Alternate 4 n’ 4
4. Chest Press – Alternate 4 ‘n ’4
5. Upright Row – 4 n’ 4
6. Squats – 4 n’ 4
7. Tricep Dips – 4 n’ 4
8. Front & Side Raise
10. Bent-over Row – 4 n’ 4
12. Chest Press – 4 n’ 4
13. Wide Squats – 4 n’ 4
14. Side plank – inner thigh lift – right
15. Side plank – inner thigh lift – right
16. Dive Bombers
16. Dive Bombers
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