Notes
Super Hot Booty BodyRock Workout – Bonus Abs, Back & Chest Sculpt Cool Down
Part One:
Set your interval timer to 10/10 for 12 rounds & complete the following two exercises back to back completing as many reps as you can.
1) Plie Squat Jumps & Mountain Climbers
2) Complete 200 High Knee Skips
Reset your interval timer again for 12 rounds of 10/10 again and complete the following two exercises below, push as hard as you can
3) Jump Lunge & Mountain Climbers
Part Two:
Set your interval timer for 6 rounds of 40 seconds work and 10 seconds rest & complete the following two exercises.
1) Forward/side lunge combination – alternative left & right legs – Using the pink Sandbag
2) Sumo Squat & V ab lift – Using the BodyRock Equalizer or Dip Station
Bonus – Ab Workout:
Set your interval timer for 3 rounds of 50 seconds work and 10 seconds rest & complete the following three exercises.
1) Scissor Leg Switch Legs & Reverse Crunch
2) Touch Toe abs
3) Scissor Leg Switch Legs & Reverse Crunch
Bonus – Back & Chest Weighted Sculpt Cool Down:
10 reps :
1) Standard Push up
2) Close Grip Pull ups – using the Pull Up Bar
3) Military Push-ups
4) Wide Grip Pull Ups – using the Pull Up Bar
5) Diamond Push Ups
6) Decline Push Ups
7) Bent over Flys
8) Reverse Push Up