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BodyRock Blast | Day 11 – Back + Cardio





Workout Breakdown

1 Round = 12 Minutes
30 Seconds Work | 10 Seconds Rest

Beginners: 1 Round
Intermediate: 2-3 Rounds
Advanced: 4 + Rounds

Picture Tutorial Breakdown:


Hiit Block Push Up Side Plank
Hands just wider than shoulder width, hands and feet on the floor.  Lower the body to the floor keeping core engaged.  Push up, rotate upper body and extend your arms upward holding the Hiit Blocks. Repeat.

Jacqui - Workout 6-2 Jacqui - Workout 6-9 Jacqui - Workout 6-8 Jacqui - Workout 6-7 Jacqui - Workout 6-6 Jacqui - Workout 6-5 Jacqui - Workout 6-4 Jacqui - Workout 6-3

Wide Side Step Jump
Slide from left to right with your arms performing the act of a lateral raise. Once you have slide to the right perform a jump and land softly in position to do the next slide to the opposite side. Repeat
Jacqui - Workout 6-15 Jacqui - Workout 6-14 Jacqui - Workout 6-13 Jacqui - Workout 6-12 Jacqui - Workout 6-11 Jacqui - Workout 6-10 Jacqui - Workout 6-16
5 Back Flies, 5 Tuck Jumps
With your Hiit Weights bend slightly at the knees and bring your torso forward bending at the waist.  Keep your head up with your elbows slightly bent.  Squeeze your shoulder blades together and begin lowering the weights back to the starting position.  Once you have performed 3 of these you will do three Tuck Jumps. Each time bringing your knees to chest jumping as high as you can.  Repeat

   Jacqui - Workout 6-22 Jacqui - Workout 6-21 Jacqui - Workout 6-20 Jacqui - Workout 6-19 Jacqui - Workout 6-18

Jacqui - Workout 6-23 Jacqui - Workout 6-24
Wide Side Step Jump
Grab the bar palms facing down.  Pull the bar against your lower chest while keeping your torso forward bending at the waist. Repeat
Jacqui - Workout 6-15 Jacqui - Workout 6-14 Jacqui - Workout 6-13 Jacqui - Workout 6-12 Jacqui - Workout 6-11 Jacqui - Workout 6-10 Jacqui - Workout 6-16

Straight Bar Row

Jacqui - Workout 6-25 Jacqui - Workout 6-27 Jacqui - Workout 6-26

Wide Side Step Jump

Jacqui - Workout 6-15 Jacqui - Workout 6-14 Jacqui - Workout 6-13 Jacqui - Workout 6-12 Jacqui - Workout 6-11 Jacqui - Workout 6-10 Jacqui - Workout 6-16




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