BodyRock is your 24 hour fitness pal, offering daily high-intensity interval training exercises to help you reach your fitness goals. In our community we support each other as we train by sharing ideas, recipes and motivational tips that keep us on track. Fitness is a journey and each of our lives are comprised of stories that chart the ups and downs of our individual quests to reach our goals.
1. Plank Slider Push-ups
In plank, walk hands forward 4 paces, back 4 paces, then lower down for 2 push-ups. Repeat.
2. Reverse Grip Shoulder Press
Start standing with the bar held at shoulder level with palms facing you. Perform 4 shoulder press jacks by hoping your legs wider than hip width while at the same time pressing the bar straight up. Hop your feet back together, while returning the bar to the starting position. After the forth rep, bring arms straight down in front, still holding the bar, and contract your biceps as you lift and lower the bar doing 4 bicep curls. Repeat.
3. Down Dog Half Burpee
Start in down dog, do 1 down dog push-up. Lower to plank, keeping your elbows pinched to your sides, do 1 tricep push-up and then do a 1/2 burpee by hopping your feet around your hands and then hoping back into plank. Return to down dog.
4. Tricep Kickback, Squat Jumps
Start in a squatted position with your chest forward and weights in hand. Perform 4 tricep kickbacks and 2 squat jumps. Repeat.
5. Bent Over Row
Stand with slightly bent knees, chest forward and straight back. Hold the bar with a wide grip. Pinch shoulder blades and draw bar to waist. Return until arms are extended and shoulders are stretched downward. Repeat.
6. Cross Punch, Switch Lunge
Start in a lunge position with weights in hands. Do 2 high cross punches, followed by 2 mid-point cross punches, then 1 switch lunge. Repeat.
1. Arnold Press
Start with weights in hands and arms in front with elbows bent, palms facing you. As you move your arms from front to your sides, rotate your palms to face front. Once to your sides, push the weights straight over head. Reverse the movement to return to your starting position. Repeat.
2. Front Raise + T
Start with arms extended down and plates resting on upper quad. Engage your front deltoid and slowly raise your arms up to shoulder height. Once at shoulder height, glide your arms from front to your sides to create a ?T?. Reverse the motion to return to your starting position. Repeat.
3. Lateral Raise + Circles
Start with arms in a ?T? ? do 4 tiny forward circles then lower arms down to your sides. Engage your shoulders and raise you arms back up the ?T? and do 4 tiny backward circles. Repeat.
4. Bent Over Flys
Start standing with your chest forward and arms extended down towards the floor with weights in hands. Squeeze your shoulders as your draw your arms up to your sides, pause for half a second to really feel the burn and then lower arms back to the starting position.
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