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Wednesday, December 31, 2014

Lean Body Challenge Days 1-10

Getting Ready for the NEW YEAR !!! and HAWAII Vacation Here are all 10 of the BodyRock Lean Challenge workouts.. I cant wait to start this over !!! 

Workout #1: Shoulders & Back
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Set Your Interval Timers to 50 seconds work and 10 seconds rest, complete the following workout 2 x through.


Workout BreakDown:
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1. Divebomber, Push up & Back
2. Front Raises
3. Bentover Row x2
4. ½ Burpee, Upright Row
5. Alternate Front/Side Raise (L/R)
6. Plank Rotations

Workout #2: Chest & Legs

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Set Your Interval Timers to 50 seconds work and 10 seconds rest, complete the following workout 2 x through.


Workout BreakDown:
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1. Pushups, Hop In (L/R)
2. Tuck Jumps x2, Assisted Pistols (L/R)
3. SuperGirl Leg Lifts
4. Elbow Plank to High Plank, tap, tap
5.  Lunge (Step in, out, hop) L
6. Lunge (Step in, out, hop) R

Workout #3: Bodyweight Cardio
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Set Your Interval Timers to 50 seconds work and 10 seconds rest, complete the following workout 2 x through.


Workout BreakDown:
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1. 10 High Knees, 10 Mtn. Climbers
2. Squat Jumps using Bench
3. Burpee, 2 Plank Jacks, Tuck Jump
4. Prisoner Jacks, 2 Cross Body Knees (L/R)
5. Exploding Lunges using Bench
6. Long Jump, 2 Pop Squats, 180 turn

Workout #4: Legs & Lower Body
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Set Your Interval Timers to 50 seconds work and 10 seconds rest, complete the following workout 2 x through.


Workout BreakDown:
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1. Burpee w/Squat Twists
2. Pushup w/Donkey Kick
3. Side Lunge, Curtsy Lunge (L)
4. Side Lunge, Curtsy Lunge (R)
5. Squat Touchdown
6. Deadlift

Day 5
Set Your Interval Timers to 50 seconds work and 10 seconds rest, complete the following workout 2 x through.
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Todays Workout – 
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Workout BreakDown:
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1. Wide Leg Hops x4, Hold Low, Bicep Curl x4
2. Round the World, Narrow Squat, Tricep Kickbacks
3. Burpee Pushups
4. Squats (Heavy)
5. Reverse Curl, Low Pulse x3
6. 1 Arm ½ Burpee x3 (L/R)

www.bodyrock.tv

Day 6- Bosu Workout
Set Your Interval Timers to 30 seconds work and 10 seconds rest, complete the following workout 3 x through.
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Todays Workout – 
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Workout BreakDown:
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1. Burpee, Push up Twist, Push up Twist
2. Bosu Jumpovers
3. Squat, Side Lift, Back, Knee up (L/R)
4. Wide Leg Mountain Climbers w/Bosu
5. Bosu Burpees
6. Bosu Toe Taps

Workout #7: Arms&Glutes
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Set Your Interval Timers to 30 seconds work and 10 seconds rest, complete the following workout 3 x through.
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Todays Workout – 
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Workout BreakDown:
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1. Good Morning w/Tricep Kickback
2. Full Squat, ½ Squat, Hop
3. Upright Row x2, Pogo L
4. Bicep Curl x2, Pogo R
5. Shoulder Press x2, 2 Jacks
6. ½ Burpee, Push up, Bentover Row
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www.bodyrock.tv

Workout #8: Bodyweight & Box Workout
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Set Your Interval Timers to 30 seconds work and 10 seconds rest, complete the following workout 3 x through.
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Todays Workout – 
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Workout BreakDown:
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1. Tricep Pushup off Box
2. 4 Squat Jacks, Burpee, Pushup
3. Box Taps
4. Plank Shoulder Taps
5. Box Jumps
6. Suitcase Crunch (Feet on Box)
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www.bodyrock.tv

Workout #9: Sandbag Workout
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Set Your Interval Timers to 30 seconds work and 10 seconds rest, complete the following workout 3 x through.
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Todays Workout – 
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Workout BreakDown:
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1. Clean & Press
2. Bag Drag Push up
3. 1 Leg Burpee Over Bag
4. Sandbag Press
5. Sandbag Swings
6. Tuck Jump, Squat, Burpee
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www.bodyrock.tv

Workout #10 - : Full Body Weighted Workout
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Set Your Interval Timers to 30 seconds work and 10 seconds rest, complete the following workout 1 x through.
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Todays Workout – 
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Workout BreakDown:
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1. Shoulder Press
2. Shoulder Press L
3. Shoulder Press R
4. Bicep Curl
5. Hammer Curl
6. Bentover Row
7. Single Arm Fly L
8. Single Arm Fly R
9. Push Ups
10. Squats
11. Pop Squats
12. Lunge L
13. Lunge R
14. Tricep Overhead
15. Tricep Dips
16. Tricep Kickback L
17. Tricep Kickback R
18. Abs
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