Today’s Workout

BodyRock Link: Show It Off Workout

Interval Timer: Set your interval timer to a stop watch and complete the following exercises below 3 times through as quickly as you can, making sure you focus on good form and keeping your core tight.

STRENGTH WARM UP
Interval Timer: Set your interval timer to a stop watch and complete 4 sets of the following exercises:

  1. 15 x Squats – using the Pink Sandbag
  2. 15 x Plank Knee Tucks (Alternating Left & right Knee – 30 in Total) Using the BodyRock Equalizer or Dip Station
  3. 15 x Shoulder Press – using the Pink Sandbag
  4. 15 x Bentover Row – using the Pink Sandbag
Completion Time: 9:32

CARDIO COMPONENT

Interval Timer: Set your interval timer to 50/10 and complete 8 rounds of The following exercise:
  1. 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)

Completion Time: 8 minutes (firm)

STRENGTH COOL DOWN
Interval Timer:
Set your interval timer to a stop watch and complete 4 sets of the below

  1. 15 x Squats – using the Pink Sandbag
  2. 15 x Push Ups – Using the BodyRock Equalizer or Dip Station
  3. 15 x Reverse Pull Ups – Using the BodyRock Equalizer or Dip Station
Completion Time: 8:15

Notes: None.

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