Rock Hard and Lean Workout 12 min
2012
This 12 minute interval based workout is a flow between 6 exercises, each of which you do 3 times. This workout has, and starts with, pull ups. It is a tough exercise but one that builds great upper body strength, especially working the lat muscles to give you that V shape which emphasises your waist. & Hey, they are just a cool exercise and it is awesome to be able to do them! They take care of the 1st interval, get them out of the way and then move onto the next 5 fun -let’s move that body – dynamic exercises. Lots of great variety here. So, let’s get that heart pumping and do this!
You can make this workout longer by adding 6 more rounds.
For a 16 min workout make it 24 rounds and do each of the exercises 4 times.
For a 20 min workout make it 30 rounds and do each of the exercises 5 times
Rock Hard and Lean Workout
Workout Breakdown
Set your timer for 18 rounds of 10 seconds rest and 30 seconds work and go through the following 6 exercises 3 times:
Pull Ups
Crab Dancers
Barrier Jumps
Weighted Squats
Burpees
Push Through Crunches
Workout on Video
Exercise Descriptions
Stand just in front of pull up bar and reach up grip onto bar with palms away from you and use mainly your lats and rhomboid muscles to pull yourself up so that chin is above bar, then lower yourself back down.
(aka Crab Toe Touch) Start in crab position, with hands and feet on floor, knees bent and facing up. Lift one hand and opposite side leg up high and touch fingers to toe, bring back to start position and repeat on other side, lifting and touching opposite hand and toe together, Continue alternating sides for each rep.
Get into pike position, with hands and feet on the floor and hips up, back straight, and start with legs to one side, kick up legs and jump over center object (or imaginary center object) to other side and back. Each time feet hit the ground is 1 rep.
Start at standing position with legs shoulder width apart and hold a dumbbell, ot other weight, with both hands vertically in front of you at navel area. Then squat down holding onto your dumbbell or weight at chest to navel area and holding it out a bit to give you balance as you squat down. Come back up and continue doing squats holding onto dumbbell in this position.
Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and jump up in the air.
Lying on mat bend knees and legs up, feet on ground, bring hands close together in front of you and crunch up pushing hands through space between legs, continue pulsing and crunching abs, pushing hands together between through legs.
