I was feeling a little bit like a fatty today so I decided to kill myself and do two workouts. And of course it is a really long one

Link: http://www.bodyrock.tv/2012/03/08/thong-shape-up-workout-bonus-abs-core-mixed-sculpt-cool-down/

BodyRock Original Workout:

There are 2 parts to this workout:

Part One:

Set your interval timer to 20/10 for 12 rounds & complete the following two exercises back to back completing as many reps as you can. – ( Beginners/intermediates – split these rounds below but split the rounds into 4 x 6 & complete the circuit twice through with a rest in between each two)

1) Jump Mat Push-Ups

2) Push-up & Plank Oblique Toe Touch

Reset your interval timer again for 12 rounds of 20/10 again and complete the following two exercises below, push as hard as you can

3) Squat Jump & Clean & Press – Using the pink Sandbag

4) Switch Lunge & Kick

Bonus – Ab Workout:

Set your interval timer for 3 rounds of 50 seconds work and 10 seconds rest & complete the following three exercises.

1) Plank Toe Floor Touch – Using the Ugi Ball

2) Reverse Curl Rolls & Stand

3) Plank Toe Floor Touch – Using the Ugi Ball

Bonus – Core & Mix Weighted Sculpt Cool Down:

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) Clean & Press – Using the pink Sandbag

2) Push-Up, Side Plank & Reach through

3) Side to Side Chest Press – Using the pink Sandbag & the Ugi Ball

4) Bent Over Row – Using the pink Sandbag

5) Goblet Squats – Using the pink Sandbag

6) Left Leg Lunge – Using the pink Sandbag

7) Right Leg Lunge – Using the pink Sandbag