Bodyrock.tv: Dragon Abs Bodyweight and Party Rock Workout

First part was the bodyweight alternative from Dragon Abs workout and second part is from Party Rock workout with equipment.

Part #1: 10 sec off/50 sec on for 4 rounds
2 push ups & jump up (jump tuck or on a bench) 6
Starburst jump squat 20
Burpee and jump twist 8
Crossed leg push ups 12

Part #2: 10 sec off/50 sec on for 4 rounds
SB row, clean, press up, squat & press up (20lbs backpack) 6
Ugi Push Up (with backpack) 10
SB overhead, 1 forward lunge, 1 SB press & 1 jump lunge 4 (I totally messed up on this sequence)
Elevated leg reverse push up 11

Instead of the actual video, I finally put together videos of me doing the workout with "Bodyrock" Anthem music. Sorry for the blurry video on the first one - apparently the camera wasn't properly focused when recording.

Bodyrock.tv: Party Rock Bodyweight Workout

Original workout: Bodyrock.tv

This is part of Party Rock workout that doesn't require any equipment. Perfect for someone like me who don't have enough time in early morning to workout before going to work.

Part #1: 10 sec off/50 sec on for 4 rounds
2 jump squats + 1 jump tuck + 1 jump lunge 6
Staggered push up & 1 knee side knee tuck 10
1 mountain climber & kick up (alt. side) 14
2 jump forward, 1 push up, 1 jump tuck & 2 jump back 3



Ab bonus: 10 sec off/50 sec on for 3 rounds
Weighted single toe touch & V-ups (with 20lbs backpack) 5
Core splits 15
Sleeping crab 11