Me doing BodyRock 'Push It!'-Advanced'Ass Fire Workout'+Advanced Ab Bonus
337 views · Published 7 June 2012 · 22:21 · Indexed 11 October 2026
Resistance (weighted)interval training 'Ass Fire Workout'- timer:50/10,"complete the following exercises three times through" 1) Hanging Circle Abs (alternating sides) -- did regular circle abs on the floor 2) Pull Up & Knee Lift -my variation- watch vid 3) Step Up & Press -- (Left & Right Leg Alternate) -- using 2 ankle weights(6 a 8kg./13 to 17lbs)+ Advanced Ab Bonus: Timer:50/10-- "completing as many reps as you can of the following 3 exercises using the correct form through each one." 1) Wall Walk & Push Up 2) Wall Plank Hold & Knee Tuck -- (Left & Right Knee Alternate) 3) Wall Walk & Push Up My total time for this workout: 12min.
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