Party Rock! Workout #3-4 of the 12 Workouts of Christmas "BODY WEIGHT ALT"

Workout Breakdown

Time: 7 Minutes with Abs BonusWorkout Type: Interval Circuit TrainingExercises: 13

--ALT. BODYWEIGHT WORKOUT--

• 2X SQUAT JUMP, TUCK JUMP & SWITCH LUNGE7, 7
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• SWITCH PRESS UP & KNEE TUCK14, 12
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• SWITCH LUNGE & KICK18, 17
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• 2 JUMPS FORWARD, BURPEE, 2 JUMPS BACKWARDS10, 8
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• --ABS BONUS-- 50/10 X 3
• SINGLE TOE TOUCH & V16
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• DIP STATION - AB SPLITS26
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• HAPPY CRAB12

Bodyweight Workout Scores:

- 2x Squat Jump, Tuck Jump & Switch Lunge: 7

- Switch Press Up & Knee Tuck: 13

- Switch Lunge & Kick: 25

- 2 Jumps Forward, Burpee, 2 Jumps Backwards : 12

Party Rock! Workout #3-4 of the 12 Workouts of Christmas

Workout Breakdown

Time: 7 Minutes with Abs BonusWorkout Type: Interval Circuit TrainingExercises: 13

• ROW CLEAN & PRESS, SQUAT & PRESS10, 10
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• UGI PUSH UP15, 14
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• LUNGE & PRESS & SWITCH8, 8
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• (did some forward & backward lunges as well)
• 
  
• REVERSE DIPS16, 16
• 
  

Instructions:

For each of the two 4 minute routines, set your interval timers for 4 rounds x 50/10. As always push at your max effort for the 50 second interval. Watch the videos for the workout tutorials and beginner variations.

Lisa’s scores for the weighted workout are as follows:

- Row Clean & Press, Squat & Press: 10

- Ugi Push Up: 16

- Lunge & Press & Switch: 8

- Reverse Dips: 16

The One That Got Away Workout-4 minutes

• MOUNTAIN CLIMBERS???
• SPLIT LUNGES???
• PLANK BUTT SQUEEZE???
• PLANK50secs
• REPTILE PUSHUPS???

There are two parts to this workout. The first part is a 4 Minute Tabata style interval. Set your interval timer for 8 rounds of 20/10. The 20 seconds is your work interval and you will be pushing the whole 20 seconds at your absolute max effort. Use the 10 seconds to get set and into position for the next round. At the end of the 4 minutes you should be toast. If you feel like this was a “warm up” then guess what – you didn’t push to your max. Bad, bad BodyRocker!!!! :) Move back and forth between the two exercises until your timer beeps and releases you from the sweet, sweet torture.

The “bonus” is a 3 minute interval. Re-set your timer for 3 rounds of 50/10. You guessed it – the 50 second interval is your max effort time. Move between the exercises and keep in mind that this whole workout from top to bottom including the bonus is just 7 minutes long. Honestly a proper shower takes longer – even if you skip the conditioner :) If you can’t handle the reptile pushups then blast away some regular pushups. If you are a beginner crack off some pushups from your knees. Make this workout work for you!

The Girl With The Dragon Abs – Workout #2 of the 12 Workouts of Christmas

Workout Breakdown

Time: 7 Minutes with Abs BonusWorkout Type: 4 Minute Interval & BonusExercises: 13

• 2 SQUAT JUMPS + 2 PUSH UPS5, 5
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• SQUAT & DROP COMBO6, 4
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• MOUNTAIN CLIMBER HIGH KNEES5, 5
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• PUSH UP & HOLD13, 12

• --ABS BONUS--50/10 x 3
• BIKE ABS30
• 
  
• BENCH TUCKS30
• 
  
• SIT UP & PRESS12

• --ALT. BODY WEIGHT CIRCUIT --
• JUMP BOARD & PUSH UPS7, 7.5
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• PLYO STAR44 , 31
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• SURFER KICK OUTS15, 14
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• CROSS LEG PUSH UPS16, 14
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• --ABS BONUS--50/10 x 3
• BIKE ABS24, 18
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• BENCH TUCKS30, 26
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• SIT UP & PRESS12, 11

Instructions for Lisa’s & Sean’s Workouts:

Set your timer for 4 rounds x 10/50. As always push at your max effort for the 50 second interval. Watch the videos for the workout tutorials and beginner variations.

Lisa’s scores are as follows:

- 2x Squat Jumps & 2x Push Ups: 9

- Squat & Drop Combo: 6

- Mountain Climbers & High Knees: 7

- Push Up & Hold: 16

Sean’s Scores:

- Board Jumps & Push Ups: 12

- Plyo Star: 34

- Surfer Kick Outs: 12

- Cross Leg Push Ups: 17