BodyRock20 - BR20

BodyRock20 - BR20

BodyRock20 - BR20

BR20 is a resistance-based, full-body workout that is structured around calorie-scorching functional training stations.

Equipment recommended: Vest, Dumbells / Plates / Bands.

Level 1-5: 3

20 minutes

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BodyRock20 - BR20
  • BodyRock20 #1 - Chest & Triceps

    BodyRock20 #1 - Chest & Triceps

    Chest Press
    Skull Crushers
    Chest Flys
    Push Up Row
    Standing Overhead Triceps
    Push Ups

  • BodyRock20 #2 - Quads

    BodyRock20 #2 - Quads

    Front Squats
    Lunges
    Walking Lunges
    Toe Taps

  • BodyRock20 #3 - Back & Biceps

    BodyRock20 #3 - Back & Biceps

    Romanian Deadlifts
    Bicep Curls
    Bentover Row - Left & Right
    Turning Bicep Curls
    Reverse Pull Ups

  • BodyRock20 #4 - Glutes & Hamstrings

    BodyRock20 #4 - Glutes & Hamstrings

    Band Thighs
    Hamstring Deadlifts
    Squats
    Band Kick Backs - Left
    Band Kick Backs - Right
    Box StepUps - Left
    Box StepUps - Right

    x3

  • BodyRock20 #5 - Shoulders

    BodyRock20 #5 - Shoulders

    12 Reps

    Over & Under Shoulder Press
    Upright Row
    Front & Side Shoulder Flys
    Push Up Burpee & Kettlebell Shoulder Press

    x 4 Rounds

  • BodyRock20 #6 - Glutes & Hamstrings

    BodyRock20 #6 - Glutes & Hamstrings

    12 Reps

    Elevated Hamstring Deadlift - Left
    Elevated Hamstring Deadlift - Right
    Bulgarian Split Squats - Left
    Bulgarian Split Squats - Right
    Hip Thrusts
    Hip Thrusts - Left
    Hip Thrusts - Right
    Wall Step Outs - 40 Total

  • BodyRock20 #7 - Chest & Triceps

    BodyRock20 #7 - Chest & Triceps

    Close Grip Chest Press
    Bar Shoulder Press
    Tricep Overhead Extensions
    Tricep Push Ups

  • BodyRock20 #8 - Quads

    BodyRock20 #8 - Quads

    OverHead Squats
    Jump Squats
    Goblet Squats To Curtsy Lunge - L&R
    One Leg Pogo Squat - L&R
    Switch Lunge

  • BodyRock20 #9 - Back & Biceps

    BodyRock20 #9 - Back & Biceps

    Reverse Lunge & Bicep Curl
    Bentover Row
    LandMine Row
    Hammer Curls
    Kettlebell Swings

  • BodyRock20 #10 - Shoulders

    BodyRock20 #10 - Shoulders

    Clean & Press - 12 Reps
    Lat Raises - 12 Reps
    Pike Press - 12 Reps
    YTW's - 6 Reps

  • BodyRock20 - Leg Blast Bonus

    BodyRock20 - Leg Blast Bonus