BodyRock HIITMax I Workout 56 – Friday – Get Lean – Weighted 8 x 8 HIIT
HIITMAX Workout 55 :
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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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Workout #52 –
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Workout Breakdown:
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18 Rounds Total.
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We Workout REALTIME old School BodyRocking Style Training Today.
ADVANCED – 2 x through !
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( You will complete one round of the below *stared* option & wait for my first round to see your next move – I will finish on your starting exercise )
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** You will start with Skipping for your first round **
1. Knee Touch & Under Leg Push Up – ( L & R Alternate )
2. Step & Swing – ( L & R Alternate )
3. Lunge & Press – ( L & R Alternate )
4. Squat & Opposite Air Press – ( L & R Alternate )
5. Reverse Crab Plank & Opp Side Touch – ( L & R Alternate )
6. Lotus 1 Leg Squat – Left
7. Lotus 1 Leg Squat – Right
8. Push Up Leg Over Reach – Left
9. Push Up Leg Over Reach – Right
10. Lunge & Shoulder Press – Left Side
11. Lunge & Shoulder Press – Right Side
12. Wide Squat & Calf Lifts
13. 1 Leg Sky Lifts to Knee Touch’s – ( L & R Alternate )
14. Jack Knife Abs
15. Holding Weights – V Scissor Legs
16. Lunge Kick & Twist Weight – Left
17. Lunge Kick & Twist Weight – Right
18. ** Skipping For Me **
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Mondays Bonus Burnout Workout is CORE – Head To The HIITMAX PLUS – Here
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Workout #53 –
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Workout Breakdown:
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18 Rounds Total.
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We Workout REALTIME old School BodyRocking Style Training Today.
Advanced – 2 Times Through !
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( You will complete one round of the below *stared* option & wait for my first round to see your next move – I will finish on your starting exercise )
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** You will start with Skipping for your first round **
1. Squats – Wide to Narrow
2. Push Up & Twist – ( L & R Alternate )
3. Lunge Forward, Backward & Side – Left
4. Lunge Forward, Backward & Side – Right
5. Tricep Dips
6. 1 Leg Deadlift & Row – Left
7. 1 Leg Deadlift Row – Right
8. Side Step & Touch Box – Left
9. Side Step & Touch – Right
10. Lunge & Kick – Left
11. Lunge & Kick – Right
12. Super girl Push up & Elbow Touch Knee – ( L & R Alternate )
13. Drop It Like Its Hot
14. Shoulder Squat & Drop Tucks
15. Squat to Arms Reach & One Leg Lift – ( L & R Alternate )
16. Plank 4 ‘n’4 Leg Outs – ( L & R Alternate )
17. Plank & Side Oblique Knee Touch – ( L & R Alternate )
18. ** Skipping For Me **
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Workout #54 –
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Workout Breakdown:
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We Workout REALTIME old School BodyRocking Style Training Today.
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( You will complete one round of the below *stared* option & wait for my first round to see your next move – I will finish on your starting exercise )
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** You will start with Skipping for your first round **
1. Shuffle & Burpee – ( L & R Alternative )
2. C Sit & One Bike Knee Tucks – ( L & R Alternative )
3. Squats
4. Wide Squats
5. Single Leg Push-up & Reptile – ( L & R Alternative )
6. Elevated Lunge – Left
7. Elevated Lunge – Right
8. Push Up Side Plank Knee Touch – ( L & R Alternative )
9. 1 Mountain, 1 Under, 1 Spider – ( L & R Alternate )
10. Chest Press & Ab Legs
11. Reverse Pull Ups
12. Scissor Abs & Bike Arms – ( L & R Alternative )
13. Plank – Forward & Behind Taps – Left
14. Plank – Forward & Behind Taps – Right
15. Elevated Pike Push Ups
16. ** Skipping For Me **
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Wednesdays Bonus Burnout Workout is Slider Bonus – Head To The HIITMAX PLUS – Here
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Workout #55 -
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Workout Breakdown:
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18 Rounds Total.
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We Workout REALTIME old School BodyRocking Style Training Today..
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( You will complete one round of the below *stared* option & wait for my first round to see your next move – I will finish on your starting exercise )
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** You will start with Skipping for your first round **
1. Clean & Press
2. Push-Up, Side Plank & Reach Through
3. Reverse Crab Knee To Elbow – Left Side
4. Reverse Crab Knee To Elbow – Right Side
5. Bent Over Row
6. Bent Over Fly & Front Raise
7. Left Leg Lunge & Push Up
8. Right Leg Lunge & Push Up
9. One Arm Pull Ups – ( L & R Alternate )
10. 1 Arm Push & Jump Out Legs – ( L & R Alternate )
11. Plank – Reach Under Hand
12. Plank – Reach Under Hand
13. Plank Front & Fly – Left
14. Plank Front & Fly – Right
15. Push Up Row & Tricep Kick Back
16. Ski Abs
17. Wide In & Out Abs
18. ** Skipping For Me **
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Workout #56 – 8 x 8
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Workout Breakdown:
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This S*it just got real ….. It’s 8 x 8 day and it’s going to push you HARD !!
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We Workout REALTIME old School BodyRocking Style Training Today. We complete the following exercises 8 times through.
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( If you are completing this without the video & want to use a timer. Set your Interval Timers to 30 seconds on and a 10 second rest & complete the following round 8 times through. )
I have posed my time below. My weights I used are in blue.
Note: These are just my weights – if you are just starting try just to get through it. The weight will come. I was a beginner once too & it takes time but its so worth it.
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My Weights: (I went as hard as I could)
My Time: ( Including rests)
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( Go Hard Until The Very Last BEEP !! )
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Workout Breakdown:
1. Elevated Push-up (Weighted vest – 6 Pounds)
2. Reverse Pull Ups (Weighted vest – 6 Pounds)
3. Weighted Squats to Lunge – ( One Squat & One Lunge Each Side = One Rep ) (Weighted vest – 6 Pounds & 12 kg Bar)
4. Tricep Dips & Tuck – ( One Tricep & Tuck = One Rep ) (Bodyweight using equalizer)
5. Round The World (5kg Weights)
6. Bent Over Row & Upright Row – ( One Upright Row & Bent Over Row = One Rep ) (Weighted vest – 6 Pounds & 16kg Kettle Bell)
7. Clean & Press (Weighted vest – 6 Pounds & 12kg Bar)
8. Single Arm Swings – ( L & R – 16 Total ) (Weighted vest – 6 Pounds & 16 kg Kettle Bell)
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