Get ready to feel the burn in your booty and legs!! I absolutely love episode 7 and I know some of you do too! Focus on improving something from the first time you did this one - can you get more reps in? Can you lift more weight? Can you get lower in your lunges? Can you be more explosive in your plyometrics? These are the things I want you to focus on!
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Let's chat a little bit about rewarding ourselves. Let's face it, we put ourselves through the ringer with our workouts. We're BodyRockers - we set some pretty lofty goals right? What's every major milestone made up of? Smaller milestones that inch us closer to our big, scary goals. Do you reward yourself when you accomplish your goals? If you don't - think about incorporating rewards. If you do - what do you reward yourself with? A new outfit? Some pampering you time? Or a delicious yummy treat? There really is no wrong answer - it's your reward....but what I'm proposing to you is - keep your goals in mind even during your reward. Get that new fun outfit! Why? Because when we where a hot new suit to work or a chic new workout outfit to the gym - don't you just feel more strong and powerful right from the moment you put it on? Or indulge in pampering yourself for a bit! You put your body through so much with workouts and stress and just every day life that you should get that massage you've been aching for or that deluxe pedi you've been dreaming of. Both of those scenarios make you feel great - not only for the moment that you're enjoying but even afterwards.
When we base our rewards on food, it becomes a bit of a catch 22. We work so hard 5 days a week, we look forward to the soft cookie skillet topped with ice cream at the end of the week. You indulge in that treat and it feels so good in the moment and then what? Then we experience a little bout of guilt because you know it truly just set you back. You work too hard for that. Focus on the rewards that keep on giving! I challenge you - come up with your reward and share it with us - along with your goal! My rewards typically revolve around workout gear or massages. I can't wait to hear what some of yours are!!
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Enjoy your Daily Hiit Workout, the breakdown is below!
Episode 32: Legs and Glutes Burnout | Breakdown
Set your timers to 30 seconds of work and 10 seconds of rest!
Starting at left end of your mat, lead with your right foot and hop off your left foot to the right side of your mat. Land on your right foot as your left leg crosses behind the right. Bend your knee and get low. Immediately lead with your left foot, hopping of your right foot. Land on your right foot as your left leg crosses behind the right. Bend your knee and get low. Repeat.
2. Squat Side Leg Lift
Start with legs wider than hip width. Squat down. As you return to standing do a lateral lift with your left leg. Lower your leg back to starting and squat back down. As you stand do a lateral lift with you right leg. Repeat.
3. Quad Burner + Tricep Push-up
Start in plank. Do 1 tricep push-up, hop feet up around hands. Keep your fingertips on the ground and transition your weight to your right foot. Do 1 curtsy lunge (crossing your left foot diagonally behind the right); do 1 regular lunge; return to the squat with your weight evenly distributed over both legs. Hop back to plank and do a tricep push-up. Repeat the sequence with your left leg.
4. Back Lunge + Front Kick (R)
Your right leg will be the working leg. Lunge back with your left leg, return to standing and pull your left knee to your chest. Lunge back again with your left leg, return to standing and do 1 front kick with your left foot. Repeat.
5. Mountain Climbers + Jumping Lunge
Start in plank – do 10 mountain climbers; Hop to a standing position – do 10 jumping lunges.
6. Back Lunge + Front Kick (L)
Your left leg will be the working leg. Lunge back with your right leg, return to standing and pull your right knee to your chest. Lunge back again with your right leg, return to standing and do 1 front kick with your right foot. Repeat.
1. Curtsy Lunge (R)
Start with your right leg forward and toes slightly pointed outward. Lunge your left leg diagonally behind your right, coming all the way down to your left knee. Push through your right heel and come a standing position; pull your left knee up to your left side. Return to the starting position.
2. Kneeling Arabesque + Pulse (R)
Come to your left knee. Lift and lower your right leg. Your toes should be pointed and your shoes laces facing the side, not down towards the ground.
3. Curtsy Lunge (L)
Start with your left leg forward and toes slightly pointed outward. Lunge your right leg diagonally behind your left, coming all the way down to your right knee. Push through your left heel and come a standing position; pull your right knee up to your right side. Return to the starting position.
4. Kneeling Arabesque + Pulse (L)
Come to your right knee. Lift and lower your left leg. Your toes should be pointed and your shoes laces facing the side, not down towards the ground.
5. Plie Squat Pulse
Get into a deep plie squat – heels in, toes pointed out. Your quads should be parallel to the ground. Pulse it out!