BodyRock - THE DAILY HIIT 2
WEBRip | English | MP4 | 1920 x 1080 | AVC ~2027 kbps | 23.976 fps
AAC | 126 Kbps | 44.1 KHz | 2 channels | 03:40:53 | 3.36 GB
Genre: eLearning Video / Fitness, Cardio Workout, Health
BodyRock is your 24 hour fitness pal, offering daily high-intensity interval training exercises to help you reach your fitness goals. In our community we support each other as we train by sharing ideas, recipes and motivational tips that keep us on track. Fitness is a journey and each of our lives are comprised of stories that chart the ups and downs of our individual quests to reach our goals.

Episode 2: Full Body Punishment | Breakdown

Set your timers to 50 seconds of work and 10 seconds of rest!

1. Jump Squat + Squat Press
Start standing with feet hip width apart and a weighted bar resting at your upper shoulders. Hold onto the bar as you squat down and then jump up. Do that 5 times and then press the bar up and off of your shoulders to bring in front to rest at shoulder height. Squat down and as you stand, press the bar straight up to the ceiling - that's 1 squat press. Do 5 more and then repeat.

2. Blast Off Push-up
Start in a down dog position and then slightly bend your knees - this will be your highest point throughout this exercise. Bend your elbows and lower your body down to the ground and then push back up to your starting position.

3. Surfer Jumps
Start standing with weights in hands and knees bent. Squat down and jump up twisting 180 degrees. Immediately squat down again and jump up to twist back to starting.

4. Mountain Climbers + Bent Over Rows
Start in plank - do 10 mountain climbers followed by hopping to your feet. Grab a weighted bar with palms facing out. Your chest should be slanted forward as you draw your elbows straight back bringing the bar into you belly button. That's 1 bent over row - do 5 and then return to the starting position.

Burnout:

1. Ab Tucks
Start on your butt with you hands by your sides, your legs together and the sandbag on your shins. Engage your core and extend your legs straight out and then immediately draw them right back in.

2. Russian Twist
Start on your butt with the bag in your hands and legs bent hovering off the ground. Twist side to side touching the bag to the ground.

3. Jackknife
Start on your back with the bag in your hands and arms extended overhead. Engage your core and crunch your head, neck and shoulders up as you reacher arms up to center and at the same time crunching your legs up to center.

General
Complete name : Presented by BodyRock.mp4
Format : MPEG-4
Format profile : Base Media
Codec ID : isom
File size : 251 MiB
Duration : 16mn 16s
Overall bit rate : 2 160 Kbps
Writing application : Lavf57.2.100

Video
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Format : AVC
Format/Info : Advanced Video Codec
Format profile : High@L4
Format settings, CABAC : Yes
Format settings, ReFrames : 3 frames
Codec ID : avc1
Codec ID/Info : Advanced Video Coding
Duration : 16mn 16s
Bit rate : 2 027 Kbps
Width : 1 920 pixels
Height : 1 080 pixels
Display aspect ratio : 16:9
Frame rate mode : Variable
Frame rate : 23.976 fps
Minimum frame rate : 23.974 fps
Maximum frame rate : 23.981 fps
Color space : YUV
Chroma subsampling : 4:2:0
Bit depth : 8 bits
Scan type : Progressive
Bits/(Pixel*Frame) : 0.041
Stream size : 236 MiB (94%)
Color range : Limited
Color primaries : BT.709
Transfer characteristics : BT.709
Matrix coefficients : BT.709

Audio
ID : 2
Format : AAC
Format/Info : Advanced Audio Codec
Format profile : LC
Codec ID : 40
Duration : 16mn 16s
Bit rate mode : Constant
Bit rate : 126 Kbps
Channel(s) : 2 channels
Channel positions : Front: L R
Sampling rate : 44.1 KHz
Compression mode : Lossy
Stream size : 14.6 MiB (6%)

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