Today’s Workout

BodyRock Link: Get Freaking Hot

Interval Timer: Set your interval timer to 12 rounds of 50 seconds work with a 10 second rest – & Bust out as many repetitions of the following exercises as you can

  1. (Drop it like its hot) – 1/2 Burpee, Clean & Press & 3 Ball Jump Squats – Using the Ugi ball
  2. Oblique Ball Throw & Oblique Jump – Using the Ugi ball
  3. Bag Shoulder Lift, Squat, Push-up & Tuck Jump – Using the pink Sandbag
  4. Oblique Ball Throw & Oblique Jump – Using the Ugi ball

Completion Time: 12 minutes (firm)

BONUS – Abs & Core
Interval Timer: 
Set your interval timers to 3 rounds of 50 seconds

  1. Sit Up & Oblique Twist Overhead Abs – Using the pink Sandbag
  2. 3 Touch Abs – Centre, Side, Centre – Using the Ugi ball & Stability Ball
  3. Sitting Tuck Abs

BONUS – Mixed Body Weighted Sculpt Cool Down
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 – Using the pink Sandbag
  2. Lunge & Hammer Curls – Using the Power Weights
  3. Squat & Press – Using the pink Sandbag
  4. Lunge & Triceps Extension – Using the Power Weights
  5. Walk Out Plank Push-Ups
  6. Bent Over Deadlift & around the Booty – Using the Power Weights

Notes: Last bonus had to change some of the exercises due to lack of equipment.


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