Rock Your Body BodyRock Workout + Bonus Butt & Back Sculpt Cool Down.

Lisa’s Burpee & Boxing Workout: Old scores

Set your interval timer for 12 Rounds of 50/10. You will complete the following exercises 3 x through.

Modify the following exercises as needed for your fitness level as shown by Lisa in the video. No matter what level you are starting at remember to work as hard as you can and keep going until you hear the beep !!

Press-up + Burpee + Tuck Jump x2 & 10 x Straight Punches using the Pink Sandbag- 5/3/3

Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches using the Pink Sandbag- 3/3.5/3

Press-up + Burpee + Tuck Jump x2 & 2 x Straight Punches + 2 x Hook Punches using the Pink Sandbag-3.5, 3, 3

2 x Mid Abs + 2 x Bag Touch Abs using the Pink Sandbag- 5, 5.5, 6

Lisa’s Burpee & Boxing Workout: Newer scores

Set youre interval timer for 12 Rounds of 50/10. You will complete the following exercises 3 x through.

Modify the following exercises as needed for your fitness level as shown by Lisa in the video on the
site.

No matter what level you are starting at remember to work as hard as you can and keep going until you hear the beep!!

1) Press-up + Burpee + Tuck Jump x2 & 10 x Straight Punches – Using the pink Sandbag

2) Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches – Using the pinkSandbag

3) Press-up + Burpee + Tuck Jump x2 & 2 x Straight Punches + 2 x Hook Punches – Using the pink Sandbag

4) 2 x Mid Abs + 2 x Bag Touch Abs – Using the pink Sandbag

Bonus Butt Workout:

Set your interval timer for 3 Minutes and complete as many reps of the following exercise as you possibly can.

1) 2 x Switch Lunge & 1 x Prisoner Squat Jump (Stay Low)

Bonus – Weighted Workout:

Complete the following exercises below. Ideally you should be doing either between 8-10 repetitions or 10-15 repetitions. Make sure you don’t compromise your form for repetitions.

1) Bentover Row & Deadlift – Left & Right Alternative Legs – Using the pink Sandbag

2) Shoulder Press & Twist  – Using the pink Sandbag

3) Lunge Lawnmower Start-Ups – Left Side – 5kg Power Weight

4) Lunge Lawnmower Start-Ups – Right Side - 5kg Power Weight

5) Round the World – (This is a killer) - 4kg Power Weight

i.