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: Dragon Abs Workout & 3 minute ab bonus

Original workout: Bodyrock.tv

It was an early cold morning and I was really in time crunch so I did first part workout with bodyweight only except for the 3 minute abs.

Part #1: 10 sec off/ 50 sec on for 4 rounds
2 Jump Squats (with or without sandbag) & 2 Push Ups 7
1 Sandbag squat (alt.shoulder), 2 push ups, 1 jump tuck 4
10 high knees & 10 mountain climber (with(out) sandbag) 6
Push Up & side knee tuck hold 8



Part #2: 10 sec off/50 sec on for 3 rounds
Bike Abs (keep feet above the floor all the time) 60
V-Up Abs on a bench 26
Weighted Sit up & Press Up (20 lbs backpack) 6