Today's Coffee Talk
https://youtu.be/05mec886PtM
Hi BodyRockers!!
Episode 17 is all about your legs and glutes!! Get ready to burn major calories as you burpee and box jump your way to the very last buzzer!
Do you ever have a bad workout? You know the ones I'm talking about - you had to work late, drained of energy but you went to gym and much to your dismay, you didn't lift like you thought you would or you didn't run as fast as you normally do. One of THOSE workouts. We all have those days every now and then. The thing to focus on is that you did a workout! You could've taken the easy way out and gone home. There are so many reasons (aka excuses) why you could've skipped your workout, but you looked those obstacles right in the face and conquered them!
It's ok to not "smash" every workout. At the end of the day you should be able to answer one question - did you do your absolute best? If the answer is yes, then don't feel bad about a "bad" workout. Don't let it get to you and bring you down. You DID a workout. Be proud of yourself!! You fought through the discomfort and you got in there to put in the work. You BodyRocked my friend! Now, let's lace up our sneaks and get the job done today! 12 minutes of fun!!
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Enjoy your Daily Hiit Workout, the breakdown is below!
Jack x
Episode 17: Lower Body Blast | Breakdown
Set your times to 40 seconds of work and 10 seconds of rest! 3 Rounds!
1. Single Leg Burpee + High Knees
Start standing on your right leg only, keeping your left foot elevated, reach your hands down to the ground. Hop your right foot back and come into a single leg plank. Do 1 push-up. Hop your right foot back up to your hands come to standing and then immediately complete 4 high knees. Repeat left side.
2. Step Over (L)
Start standing with your left foot planted on the step or bench the entire time; your right foot should be planted on the left side of the bench. Drive up through your left foot - don’t completely straighten your left leg though - and carefully guide your right leg over the bench to end up on the right side of the bench - again, your left foot stays planted on the bench the WHOLE time!
3. Straddle Hop
Start standing OVER your bench so that your legs straddle the bench. Squat down and jump up , bringing your legs together to land on top of the bench. Hop back down to starting and repeat.
4. Step Over (R)
Start standing with your right foot planted on the step or bench the entire time; your left foot should be planted on the right side of the bench. Drive up through your right foot - don’t completely straighten your right leg though - and carefully guide your left leg over the bench to end up on the left side of the bench - again, your right foot stays planted on the bench the WHOLE time!
5. Curtsy, Plie Combo
Do a right-side curtsy lunge (right leg front, left leg diagonally behind). Push up to standing and come into a wide plie squat (feet wider than hip width, heels in, toes pointed out). Push up to standing and transition to a left-side curtsy lunge.
Burnout:
1. Stationary Lunge Lift-Lower (R)
Start standing with right leg forward, left leg back. Bend knees to 90 degrees (front quad should be parallel to the ground). Push back up to standing. Repeat.
2. Single Side Donkey Kick (R)
Come onto all 4s. Flexing your right foot and keeping your right knee at 90 degrees, kick your right foot up to the ceiling. Lower knee back down.
3. Stationary Lunge Lift-Lower (L)
Start standing with left leg forward, right leg back. Bend knees to 90 degrees (front quad should be parallel to the ground). Push back up to standing. Repeat.
4. Single Side Donkey Kick (L)
Come onto all 4s. Flexing your left foot and keeping your left knee at 90 degrees, kick your left foot up to the ceiling. Lower knee back down.
5. Marching Bridge
Start with back against couch or bench and your hips elevated the entire time. Lower hips down to hovering 1 inch off the ground. Drive up through your heels and draw your right knee up in the air. Lower hips back down to a hover. Again, drive up through your heels and draw your left knee up in the air.
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