10
W O R K O U T
1
HANGING KNEE RAISE
2
WALK OUT ON HANDS
5
SUMO FRONT SQUAT
6
RAISED PUSH-UP
7
OVERHEAD RAINBOW
9
SPLIT JUMP PLUS CROSS CHOP
22
RUN UPS
18
SIDE JUMP
21
OVERHEAD SQUAT
15
ASSISTED PULL-UP
4
GECKO
EXERCISES
8
FORWARD LUNGE WITH END TAP
14
UNDER-BAR ROWS
11
PULLOVER WITH BRIDGE
19
WRAPPED SPEED SQUAT
10
HIP HINGE DEADLIFT
PLUS FRONT RAISE
22
RUN UPS
13
UNDER-BAR HIP THRUSTERS
16
STANDING CHEST PRESS
12
PULLOVER WITH LOW BOAT
3
PLYO LUNGE
If time remains, start from beginning of list
Body Blast increases power, speed and recovery by challenging you to complete as many of the
exercises as you can in 10-, 20- and 30-minute sessions. The goal is to complete 20 repetitions of each
exercise. However, if you feel that your technique is suffering due to fatigue, just move on to the
next exercise on the list. Try to complete the list in the time that you have given yourself, but don’t
stop there. If you have done one entire round, simply go back to the top of the list and start again.
Body Blast can be completed every day of the week or performed as an energizing workout between
Body Burn and Body Strong sessions.
Warm up before starting with some mobility and pulse raising activity.
10
MIN
20
MIN
30
MIN
SELECT YOUR WORKOUT TIME
