Today’s Workout

Doing two workouts again today, super excited because I bought an equalizer today!

BodyRock Link: Ass Fire! Workout

Interval Timer: Set your interval timer to 12 rounds of 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results.
  1. Hug Knee Star Jump, 3 Point Jump & Push-Up 4, 4, 5
  2. Over Chair Elevated Circle Abs – using the Equalizer or Dip Station 20, 20, 12
  3. Reverse Elevated Push Ups – using the Equalizer or Dip Station 20, 23, 21
  4. Step Ups – (Left & Right Leg Alternate) – using the Pink Sandbag 13, 16, 16
Completion Time: 12 minutes (firm)

Notes: Exercise 2 is so difficult. I’m going to need to work on that one.

BodyRock Link: Booty Fat Melt Down!

PART 1
Interval Timer: Set your interval timer for 12 rounds of 5 second and 20 seconds (20 seconds is your work interval), and perform the following sequence 6 times.

  1. Push Up and Side Jump (alternating sides) 5, 5, 4, 4, 4, 4
  2. Plank Elbow Knee Tuck 8, 8, 7, 7, 7, 7
Completion Time: 5 minutes (firm)

PART 2
Interval Timer: 
Set your interval timer for a 3 minute countdown. Your goal is to do as many sets as possible during the 3 minute count down.

  1. 5 Side to Side half squats over your exercise mat with the sandbag on your shoulder
  2. drop down and power up
Completion Time: 3 minutes (firm)
PART 3
Interval Timer: 
Set your timer again to 12 rounds of 5 second and 20 second interval. You will be doing two exercises back to back with 5 seconds of rest in between. You will complete this sequence 6 times:
  1. Jump Squat 13, 10, 10, 10, 10, 10, 10
  2. Side Crunch (alternating sides) 8, 8, 7, 7, 7, 7
Completion Time: 5 minutes (firm)

Notes: none

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