Today’s Workout

BodyRock Link: Not Afraid

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. Elevated Plank & Spider Knee Twist – Alternative Legs  – (Using the BodyRock Equalizer or Dip Station )
  2. 2 x Commando Push-Ups, Commando Roll & 10 Mountain Climbers
  3. 1/2 Burpee & One Arm Upright Row – Alternate Arms – Using the pink Sandbag
  4. 10 x Low Prisoner Squat Jumps & 2 Wide Leg Star Push-Ups

Completion Time: 12 minutes (firm)

BONUS – Ab & Core Sculpt Cool Down
Interval Timer: 
Set your interval timer to 3 rounds of 50 seconds work with a 10 second rest – Complete the following exercises below with proper form, slowly and controlled.

  1. Elbow To Floor Twist – Using the pink Sandbag
  2. 1 x Tuck Ab & 1 Superman Reverse Crunch
  3. V Lifts –  (Using the BodyRock Equalizer or Dip Station )

BONUS – Butt Sculpt Cool Down
Interval Timer: Set your interval timer to 3 rounds of 50 seconds work with a 10 second rest – Complete the following exercises below with proper form, slowly and controlled

  1. Up & Under Pelvic Lift Plank – Alternate Legs – (Using the BodyRock Equalizeror Dip Station )
  2. Around the World Pelvic Lift Plank – Alternate Legs – (Using the BodyRock Equalizer or Dip Station )
  3. Up & Under & Around the World – Alternate Legs – (Using the BodyRock Equalizer or Dip Station )

Notes: None

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