Today's Coffee Talk
https://youtu.be/NO_Oug0lbjM
Get ready to feel the burn in your lower half from today's glute focused workout!
Going through these workouts is tough. Honestly, they are difficult! And you know what? You're doing them! It doesn't matter if you're struggling through them - you're doing them! We've talked a couple of times about how important it is to love your body and celebrate the little victories along the way - and that couldn't be more true.
We can be our own worst critic and when we allow those negative feelings, insecurities and self-doubt to creep in and take over, they steal away our happiness. It's important to distinguish between things we can or want to improve about ourselves and true insecurities and negative self-talk - because honestly those are two vastly different things. If you experience any self-doubt or if find yourself feeling like you can't accomplish something, I want you to remember one thing - YOU are choosing to show up everyday and kick butt. Showing up each and every day is a win - a major win! Focus on that. Making changes takes time. You're being consistent and dedicated and that in it of itself is a victory that should be celebrated! After your workouts take notice of the happiness you feel - document that! Cherish those feelings and next time you sense any insecurity creeping in, go back and revisit the feelings you documented! Celebrate your mini wins along the way!
We hope you're enjoying the real-time workouts. If you'd like to see these continue into the new year, tell us! Please post your comments or questions on the
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Jacqui Light - BodyRock page! We look forward to seeing your feedback!
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Enjoy your Daily Hiit Workout, the breakdown is below!
Jack x
Episode 12: Lower Body Blast | Breakdown
Set your timers to 40 seconds of work, 10 seconds of rest!
1. Bike
Add on resistance to feel like you’re going up a mountain. If you don’t have a bike or other piece of cardio equipment (treadmill, stair master, elliptical, etc), then sub in burpees, high knees or skipping rope.
2. Lunge Power Up (R)
Start standing with your right foot planted on the balance trainer. Lunge back with your left foot and then drive up through your right heel as you come to a stand; engage your core and pull your left knee through. Reverse the motion to return to your starting position. Repeat.
3. In-Outs + Push-up
Start in plank, do 1 push-up. Hop feet to your hands. Stay in a LOW squatted position and hop your feet together. Your hands should be touching the ground on the outside of your legs. Immediately hop your feet back out wide as you bring your arms back to center. Again hop your legs in, then back out and lastly, hop back to plank.
4. Lunge Power Up (L)
Start standing with your left foot planted on the balance trainer. Lunge back with your right foot and then drive up through your left heel as you come to a stand; engage your core and pull your right knee through. Reverse the motion to return to your starting position. Repeat.
5. Deadlift
Start standing - feet hip width apart, shins almost touching the bar. Grasp the bar - hands should be shoulder width apart and should be outside of your legs. Keeping your back straight the entire time, bend your knees to grab the bar, inhale and as you stand up exhale.
Burnout:
1. Hip Extension
Using a bench or chair, lay face down with your hips at the edge of the bench and legs hanging straight down, bending at your knees. Your legs should be together at the start of the movement. Engage your lower back and glutes as you extend your legs out wide. Pause for half a second before pulling your knees back together at center.
2. Donkey Kick (L)
Start on all fours. Keep your right knee bent at 90 degrees and planted on the ground the whole time. Flex your left foot and kick your left foot straight up, bend your knee to lower your leg back down and then immediately kick it back up.
3. Hip Extension
Using a bench or chair, lay face down with your hips at the edge of the bench and legs hanging straight down, bending at your knees. Your legs should be together at the start of the movement. Engage your lower back and glutes as you extend your legs out wide. Pause for half a second before pulling your knees back together at center.
4. Donkey Kick (R)
Start on all fours. Keep your left knee bent at 90 degrees and planted on the ground the whole time. Flex your right foot and kick your right foot straight up, bend your knee to lower your leg back down and then immediately kick it back up.
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