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For each workout, go as heavy as you can & push as hard as you can through each round until the final BEEP. BodyRock is your 24 hour fitness pal, offering daily high-intensity interval training exercises to help you reach your fitness goals.
Created by Dan John, world-renowned strength coach and master kettlebell instructor for StrongFirst.


Created by BJ Gaddour, Men’s Health Fitness Director and the creator of Bodyweight Cardio Burners. In our community we support each other as we train by sharing ideas, recipes and motivational tips that keep us on track. Your body is ready, willing and able to workout but you just can’t get your head in to it. 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.


Repeat, adding one second of work and subtracting one second of rest with each round for 10 total rounds. “Increasing the amount of work as your muscles fatigue causes your body to turn on the afterburners—using fat for fuel,” explains Gaddour. Perform multiple cycles for an 8-, 12-, or 16-minute workout. “The explosive movement will jack up your heart rate immediately,” explains Akande.



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