Today we are focusing down on a lower body exercise circuit with Jessica, but before we get to the workout, I wanted to give a little shout out to the new members of BodyRockPlus.com whom have joined us this week. Welcome! I hope that you guys are enjoying the workouts, especially streaming them to your favorite screens and devices. There is something pretty epic about following the workouts on the big screen, be that AppleTV, Roku, Amazon or Android TV. Also having immediate access to the workout library means that you guys can pick and choose your workouts, or easily stack them together.
A recent member of BodyRockPlus.com (hi Heather), wrote me to say that the 12 Minute Daily workout has become like her daily morning shower - she looks at it like part of her self-care routine, almost like it’s hygienic. I’m passing this along, because how you frame your exercise practice in your mind matters. For Heather, its part of her daily self-care routine, almost like brushing her teeth. You wouldn’t usually consider skipping your morning brush, and she’s been able to create a frame for her daily BodyRock workout that ensures that she never misses it. As you get into BodyRocking with us, start to explore different metaphors that allow you to take more of a committed stand on your daily sweat session.
The Follow Along Workout:
The Workout Gear:
For today’s workout, Jessica is wearing the 6lbs weighted exercise vest, and she is wearing her wrist weights on her ankles for an extra burn (especially during the walking lunges and crunches). Wearing the vest and this extra weight ensures a maximum calorie burn for up to 36 hours after the 12 Minute workout is over. Jessica is also using the HIIT Core bands to sculpt her glutes and thighs.
The Workout Breakdown and Exercise Descriptions:
This workout is 12 Minutes long, with exercise intervals that are 50 seconds long. During the 10 seconds between exercises, follow Jessica’s cues and get yourself set for the next exercise. Push yourself to your max ability, and strive to push beyond your perceived limitations. That said, I would rather that you do each rep with purpose and intention, focusing your mind down on the muscles that you are targeting. Jessica gives you some pointers on this, and often taps or touches her glutes for example to ensure that they are engaged and firing properly. Do your best to stay focused. It’s as much a mental sharpening game as a physical one.
1. Squats with a 3 second hold.
We are taking the traditional squat exercise up a notch by adding in a 3 second pause or hold. Make sure that you drive your hips back, loading your glutes, and power back up through your heels. If the pause becomes too much, then skip it - but not before you try a few reps first. We skip things, only if its a mobility / injury issue. If we are capable of trying, BodyRockers develop the courage to try. This is your workout. You can always gear up or down based on your individual needs, but BodyRockers are never afraid to try (and even if we are afraid, we try anyway).
2. Banded Hip Thrust.
Slip your HIIT Core Band on before you get into position for the glute thrusts.
Because we shot this workout on location at a private training facility, Jessica is using a bench to prop her shoulders. If you are at home in your living room, you can use a plush chair, a couch (or sofa). Just make sure it’s anchored and won’t slide. Jessica does a really solid job of teaching you the correct form and posture in the workout video, so listen closely for her cues.
3. Walking lunges.
This is a new exercise for this series, although its a timeless classic. If you don’t have room to take 6 steps, then do 2-3, or simply step forward and then return to standing position without the walk forward. The benefit of walking forward rests in the balance and agility work that you will get in by moving. The 6lbs Vest and Ankle Weights will squeeze every extra calorie out of this exercise.
4. Bike Crunches + Reach Ups.
For the last exercise in each round, we are splitting the time between Bike Crunches & Reach Ups (25 seconds each). Jessica will cue you for the change, so follow her lead.
Congratulations! You just smashed another BodyRock workout!
Remember, you don’t need to spend hours (or even an hour) in the gym to get in the best shape of your life. 12 Minutes of HIIT training with Resistance - think the Weighted Vest, Ankle Weights and Wrist Weights, will elevate your calorie burn for up to 36 hours after you complete your 12 Minute BodyRock workout. Build BodyRock into your day 4-5 times per week, and follow a common sense Meal Plan (see our Plans here) and you can wake up to a fully transformed you on Christmas Day. That’s what we are collectively working towards with you.
If you want to stream on your favourite screen and unlock all of the workouts and trainers in our library, join us on BodyRockPlus.com for a full year for just $69 with code: NY22. Let’s make Christmas mean more than just gifts and other people this year - lets get you in amazing shape.