BodyRock HIIT Workout #30: 12 Minute Booty Burner.

Hi BodyRockers,

We’ve reached episode #30 of the 12 Minute HIIT series. I can’t help but feel like we’ve reached a bit of a milestone. Exciting things are on the way, including new trainers and a new workout series that will be focused more on HIIT based Strength Training - stay tuned. 

Jessica BodyRock Trainer

Today we have our 30th HIIT workout, and it’s going to be an absolute burner.

The HIIT Workout Video:

The HIIT Workout Gear: Today Jessica is wearing the HIIT Weighted Vest, and her Ankle Weights / Wrist Weights. She is also using the Core HIIT Band a lot in this workout to help activate her glutes and inner / outer thighs. 

HIIT Workout Gear Collection

BodyRock HIIT Workout Gear

 The HIIT Workout Breakdown: Today’s workout follows our 50:10 exercise interval training format. There is 50 seconds of exercise, followed by a 10 second ‘rest’ period that allows just enough time to transition to the next exercise. Jessica will lead you through each exercise round, so follow her instructions and listen for her cues. 

HIIT Exercise #1: Core Banded Fire Hydrants. This is a classic exercise that is highly effective at targeting the muscles in the glutes.

HIIT Exercise #1: Core Banded Fire Hydrants

Begin with your shoulders lined up directly over your hands, back flat in a ‘table top’ position.

HIIT Exercise #1: Core Banded Fire Hydrants

Lock your core and lift your legs up to as close to a 45 degree angle as possible. If you can’t bring your leg up that far, bring it up as far as you are able - even if that is just a few inches. We will work together with you to increase your flexibility and mobility over time.

HIIT Exercise #1: Core Banded Fire Hydrants

After 25 seconds on the left side, Jessica will cue you to switch to the left leg for the last 25 seconds of the round. 

HIIT Exercise #1: Core Banded Fire Hydrants

Squeeze your glutes at the top of the movement, and brace and activate your abs at the bottom. We are primarily working your bottom with this exercise, but with just a little bit of focus on your core, we can also target your abs.  

HIIT Exercise #1: Core Banded Fire Hydrants

If you have a bench or elevated flat surface, you can also do these exercises up off the ground. It’s more about a personal preference than about increased performance. 

HIIT Core Bands

HIIT Exercise #2: Elevated Single Leg Hip Thrusts. The hip thrust has been a fairly common exercise in this series, but in today’s HIIT workout, we are going to progress this movement and take it to the next level. Note: if you don’t have access to a bench, you can use a sofa or couch, just make sure whatever you elect to use is secure. Line up against your bench (or sofa) at the mid back level just under the shoulder blades. Once you have that lined up, extend your leg. 

HIIT Exercise #2: Elevated Single Leg Hip Thrusts.

Using both legs to perform this exercise is obviously much easier, and if you are struggling to find the balance or power to complete the single leg version of this exercise as demonstrated in the workout, you can always ‘gear down’ the intensity by placing both of your feet on the ground and continuing that way. 

But let me just say, give this harder version a try first - even if you only manage a few reps. You can always shift down, but first challenge yourself to push a head out of what is immediately the easier path and try and take a bite out of the harder variation. Pushing beyond old limitations - striving for increase, is part of what’s at play here, and taking on new and challenging exercises is just one way that we engage in this practice. 

HIIT Exercise #2: Elevated Single Leg Hip Thrusts.

With the weight of your body balanced firmly in your heel, drive up, squeezing your glutes and your entire core at the top of the movement. 

HIIT Exercise #2: Elevated Single Leg Hip Thrusts.

After 25 seconds of working the left leg, Jessica will cue you in the video to switch sides. 

HIIT Exercise #2: Elevated Single Leg Hip Thrusts.

It’s common for one side of our bodies to be stronger, more agile and more coordinated than the other. You might experience this with this exercise. Power through it. We always train both sides equally, to avoid creating imbalances that can lead to injury. 

HIIT Exercise #2: Elevated Single Leg Hip Thrusts.

 HIIT Exercise #3: Core Banded Frog Pumps. Start with the bottoms of your feet pressed together, knees open and legs fully resisting the HIIT Core Band, which will be doing it’s best to bring your knees together. Stay focused on resisting the band.

HIIT Exercise #3: Core Banded Frog Pumps.

Squeeze your glutes at the top of the movement. Tap your butt to remind yourself to fully squeeze. When the booty is properly firing, the Banded Frog Pump Exercise will work all 3 of the major muscles in your glutes - making it a highly efficient exercise for toning and strengthening your caboose. 

HIIT Exercise #3: Core Banded Frog Pumps.

Tip: If you are having trouble feeling this exercise in your glutes, experiment with bringing your feet closer or further away from you. It might take a few attempts to really nail down the right position for your body. Don’t get frustrated by this - dialling into the specific mechanics of each exercise will take time to establish.

The important thing is that you are learning and staying present and focused on making each rep, each exercise, each workout for that matter better than the last over time. This is key to remember. 

HIIT Exercise #3: Core Banded Frog Pumps.

This is an alternative variation of the Frog Pump exercise. If you don’t have access to a bench or safe elevated surface, continue with the version of this exercise above. 

HIIT Exercise #4: Straight Leg Crunches.

Line yourself up so that your hips hinge around the end of the bench. 

 HIIT Exercise #3: Core Banded Frog Pumps.

Once your hips are in place, grasp the edges of the bench with you hands to anchor yourself down. Flex your core to add extra stability, and to get some secondary abs activation benefits. 

 HIIT Exercise #3: Core Banded Frog Pumps.

It’s unlikely that you will be able to keep your soles together, but drive your knees outward against the band and do your best to keep them together. 

 HIIT Exercise #3: Core Banded Frog Pumps.

Drive upwards, giving your glutes and legs a mad flex. You can see that Jessica’s entire glute is activated here and that she is giving her booty a mighty squeeze at the top of the exercise. Keep your mind focused. Try not to miss a single squeeze. 

HIIT Exercise #4: Straight Leg Crunches. This is a beginner level crunch variation. That said, it might be challenging for beginners to keep their legs flat on the ground while they perform this crunch. 

HIIT Exercise #4: Straight Leg Crunches.

Tip: Tighten your thighs and quads while performing this exercise. Engaging the muscles in your anchor leg will help keep you planted flat on the ground.  

Lift your upper back up off the ground and extend your arm towards the opposite foot. Flex your core muscles and keep them engaged on the way up and on the way back down. Control the negative - what I mean by that is don’t go lose and collapse back down after you tap your foot. Maintain control all the way back down to the floor. 

HIIT Exercise #4: Straight Leg Crunches.

People tend to hold their breath when they train abs. Get into the early habit of breathing through each rep. It might feel easier to hold your breath, but you are just depriving your body of much needed oxygen. Breathe.

Congratulations, you just smashed your workout, you can cross BodyRock HIIT Workout off of your list of accomplishments.

BodyRock HIIT Workout #30

This is not nothing, and you should give yourself a pat on the back for tending the garden of your fitness. Let’s get you back here tomorrow for another 12 Minute HIIT workout. Every day that you knock one of these out of the park, you are planting the seeds of consistency. They don’t take long to flower. 

I have some thoughts that I’d like you to consider before we say goodbye:

1. If you feel hopelessly lost with your fitness and fat loss efforts, and things seem chaotic and unsure whenever you even contemplate starting something - I want you to know that you are not alone. 

Jessica BodyRock Trainer

2. We, and I use the word ‘we’ here purposefully, are here to help and support you, and show you a new way of approaching your fitness, health and wellbeing. That’s what we do here. It’s our singular purpose at BodyRock to help as many people as possible get into the best shape of their lives. Not to look or act like anyone else - but to find their best self from within, and reach a level of physical fitness that represents their highest potential. How that potential manifests itself will be unique to each of us, and part of this quest is to discover just how strong and capable you actually are when you truly focus on your fitness as a goal. 

Jessie BodyRock Trainer

3. Most fitness programs out there are designed for people that are already bloody fit. Simply put, they are just too damn hard for the majority of the population that is looking for a way to get started. 80% of people are now overweight or obese. You can’t just throw people into advanced classes and programs - no matter how famous the ‘influencer’ is selling it. You need to start by teaching people the foundational movements, not because they aren’t capable of running marathons eventually, but because everyone has to start somewhere. Our own physiological development from birth proves this. Crawl, walk, run is where each of us started out in life, and fitness is no different. Train with us and we will get you there. 

Jenny BodyRock Trainer

4. Start small. You can’t change everything overnight. Yes, there might be 100 things about your fitness that you would like to change immediately, but give yourself the gift on understanding that a journey takes time. If it was instantaneous you wouldn’t learn a bloody thing, and you wouldn’t be able to maintain it once you got there. Allow for some patience.

Jessica BodyRock Trainer

5. This HIIT workout series that we’ve been emailing to you and texting you now for the last 2 months takes just 12 Minutes a day to complete. Start there. If you want to get technical, you are only actually exercising for just 10 minutes of that time. In this 10 minutes a day, you are burning more fat and calories than if you went out for a 45 minute jog. That’s not nothing. When you add the HIIT Weighted Vest, Wrist and Ankle Weights, your body is going to burn calories at an elevated rate for up to 36 hours after that. That is a helluva punch for 10 minutes of focused movement. It’s also scientifically proven to be the most efficient workout method for losing fat and overall athletic conditioning. 10 minutes is achievable, it’s doable and it’s enough to transform your body, given time and consistency.

Jenny BodyRock Trainer

5. We have made this series accessible, by making it free for anyone that has need of it. If you know anyone that would enjoy what we are offering here, please share our open invitation to join our movement.

Jessie BodyRock Trainer

Many of you have opted to support our mission here by becoming ‘official’ BodyRockers and joining our fitness streaming service BodyRockPlus.com. Well, you might ask, why would I join if you are posting the workouts here for free? The answer to that is first, this channel and community is supported by our amazing BodyRockPlus.com members, and if you find value in what we do here, it’s really the best way to support this work. Secondly, when you join BodyRockPlus.com you can stream your workouts to your favourite device, like AppleTV, Roku, Amazon Fire, Android etc which is a much better and more convenient experience of training with us. Members also get full access to our entire library of workouts, programs and challenges. The regular annual fee for BodyRockPlus.com is $99, but in the interest of making this as accessible as possible we are offering a full year for just $69 with code: NY22

BodyRockPlus.com

Thanks for joining us, and your continued support.

Best,

Freddy.

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