0

Your Cart is Empty

The DailyHiit Show | Episode 12 | Presented by BodyRock

December 15, 2015 4 min read

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 BodyRock Facebook page or the Jacqui Light - BodyRock page!  We look forward to seeing your feedback! See all equipment in the store: http://shop.bodyrock.tv 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.

Share Your Workout on Facebook!


Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Fast, Express Shipping.

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. While health and wellness companies such as ours are Essential Services, there is simply an enormous demand on postal and delivery services as individuals and hospitals need more supplies than ever before. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-5 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. You will receive the tools you need to stay safe and strong at home through this difficult time. Thanks for your support and understanding.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.