Today’s Workout

BodyRock Link: Rock Your Body

Interval Timer: Set your interval timer for 12 Rounds of 50/10. You will complete the following exercises 3 x through.

  1. Press-up + Burpee + Tuck Jump x2 & 10 x Straight Punches – Using the pink Sandbag
  2. Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches – Using the pinkSandbag
  3. Press-up + Burpee + Tuck Jump x2 & 2 x Straight Punches + 2 x Hook Punches – Using the pink Sandbag
  4. 2 x Mid Abs + 2 x Bag Touch Abs – Using the pink Sandbag

Completion Time: 12 minutes (firm)

BONUS – Butt Workout
Interval Timer: 
Set your interval timer for 3 Minutes and complete as many reps of the following exercise as you possibly can.

  1. 2 x Switch Lunge & 1 x Prisoner Squat Jump (Stay Low)

BONUS – Weighted Workout
Complete the following exercises below. Ideally you should be doing either between 8-10 repetitions or 10-15 repetitions. Make sure you don’t compromise your form for repetitions.

  1. Bentover Row & Deadlift – Left & Right Alternative Legs – Using the pink Sandbag
  2. Shoulder Press & Twist  – Using the pink Sandbag
  3. Lunge Lawnmower Start-Ups – Left Side – 5kg Power Weight
  4. Lunge Lawnmower Start-Ups – Right Side – 5kg Power Weight
  5. Round the World – (This is a killer) – 4kg Power Weight

Notes: Didn’t do Bonus – Weight Workout (don’t have the proper equipment).

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