BodyRock – THE DAILY HIIT 2

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Episode 2: Full Body Punishment | Breakdown
Set your timers to 50 seconds of work and 10 seconds of rest!
1. Jump Squat Squat Press
Start standing with feet hip width apart and a weighted bar resting at your upper shoulders. Hold onto the bar as you squat down and then jump up. Do that 5 times and then press the bar up and off of your shoulders to bring in front to rest at shoulder height. Squat down and as you stand, press the bar straight up to the ceiling thats 1 squat press. Do 5 more and then repeat.
2. Blast Off Push-up
Start in a down dog position and then slightly bend your knees this will be your highest point throughout this exercise. Bend your elbows and lower your body down to the ground and then push back up to your starting position.
3. Surfer Jumps
Start standing with weights in hands and knees bent. Squat down and jump up twisting 180 degrees. Immediately squat down again and jump up to twist back to starting.
4. Mountain Climbers Bent Over Rows
Start in plank do 10 mountain climbers followed by hopping to your feet. Grab a weighted bar with palms facing out. Your chest should be slanted forward as you draw your elbows straight back bringing the bar into you belly button. Thats 1 bent over row do 5 and then return to the starting position.

Burnout:
1. Ab Tucks
Start on your butt with you hands by your sides, your legs together and the sandbag on your shins. Engage your core and extend your legs straight out and then immediately draw them right back in.
2. Russian Twist
Start on your butt with the bag in your hands and legs bent hovering off the ground. Twist side to side touching the bag to the ground.
3. Jackknife
Start on your back with the bag in your hands and arms extended overhead. Engage your core and crunch your head, neck and shoulders up as you reacher arms up to center and at the same time crunching your legs up to center.