BodyRock HIIT Workout #39: Lower Body Circuit

Hi BodyRockers,

Today Coach Jenny is here with a lower body focused workout. 

This workout is an excellent lower body circuit for beginners, and the theme of this workout is not allowing yourself to collapse in against the core band. Thats what will be going on physically. The mental aspect of this workout is similar, but the focus extends beyond just batting the core band around your legs. There is a different type of collapse that you will be guarding your thoughts against, and that will be the inner voices that are demanding that you stop, pause or outright quit your workout.

BodyRock HIIT Workout #39: Lower Body Circuit

Why are we taking these voices on? Because they are the same whispers that convince you that you aren’t cut out for that job that you want, they are the voices that tell you that you should sit back and be silent when you know that you should be speaking up, they are the voices that will convince you not to strive. BodyRocking is the best combination of cardio, HIIT, and strength training, but that’s not all it is. This daily practice is more than surface deep - we are flexing the mind-body connection in ways that go beyond the physical. Every time you push beyond the limiting self talk during your BodyRock session, is a time that you will find it easier to find your true voice in the world. Think on that during today’s lower body workout. 

The follow along workout video: 

Follow Coach Jenny as she trains with you for the full 12 Minutes of this workout. 

The Workout Gear:

BodyRock Core Bands

Today Jenny is using her BodyRock Core Bands.

The BodyRock Core Bands

To take your calorie burn and strength training benefits up a level, vest up with the BodyRock Weighted Exercise Vest, HIIT Wrist Weights and HIIT Ankle Weights.

The Workout Experience:

Workout with Jenny on your favourite BIG screen or device and support this channel by becoming a member of our fitness streaming service BodyRockPlus.com. Also get access to all of our workouts in one convenient place, and never miss your workout again. 

The Workout Breakdown:

This workout is 3 rounds of 4 exercises. You will follow Coach Jenny as she trains for 50 seconds with a 10 second rest between movements. Listen for tips, form corrections and movement cues as the workout progresses. Jenny fully explains each exercise and gives modifications to make each exercise easier (and sometimes harder). Find your pace, and remember to resist collapsing against the core band (and your inner thoughts) throughout the full 12 Minutes. Tell yourself something positive and lets get today’s workout smashed. 

Exercise #1: 5 Courtesy Lunges into 5 Squat Pulses (alternating sides).

Exercise #1: 5 Courtesy Lunges into 5 Squat Pulses (alternating sides).

Exercise #1: 5 Courtesy Lunges into 5 Squat Pulses (alternating sides).

Exercise #1: 5 Courtesy Lunges into 5 Squat Pulses (alternating sides).

The Core Band will do it’s best to collapse your knees together throughout this exercise (and most of the exercises in this workout). Resist with your legs, and draw up your core and abs into a tight source of balance and power. Squats are one of the best core exercises, but only when you remember to engage your mid-section.  

The BodyRock HIIT Workout Gear

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Exercise #2: Banded Hip Thrusts. 

Exercise #2: Banded Hip Thrusts.

Guard against collapse! This exercise will double down against you when it comes to keeping your knees apart. Focus your intention against that external pressure. If you focus, even maybe bringing up something that you are angry about for some extra motivation, you will be able to resist and overcome. Use emotion - even what we perceive as ‘negative’ emotion, to power your movements. Exercise will help you process and filter out the thoughts that aren’t serving you in your life. Sweat them out and leave them behind you. 

Exercise #2: Banded Hip Thrusts.

Line up your bra line on a couch, sofa or chair and we are going to thrust up for 10 reps - squeezing the hell out of our glutes and abs at the top of each rep. After 10 thrusts, we are going to hold at the top and resist that band like its you or that band. Who is going to win that battle? You. Do it. 

Exercise #2: Banded Hip Thrusts.

In round 2 of the workout, Jenny shows you how to do this exercise on the floor, in case you don’t have an elevated surface like a couch or sofa. We’ve got you covered. 

Exercise #3: Banded Glute Kick Backs. 

Exercise #3: Banded Glute Kick Backs.

Anchor the band under your knee exactly the way Jenny shows you in the video. For this exercise, we are going to split the time and do 25 seconds on the right side, then 25 seconds on the left side. Jenny will cue you in the video when it’s time to change sides. Squeeze your butt as you kick your heel towards the ceiling. 

Exercise #4: 5 Banded Side Steps to a Jump Squat. 

Exercise #4: 5 Banded Side Steps to a Jump Squat.

Exercise #4: 5 Banded Side Steps to a Jump Squat.

The wider your stance, the harder it will be to resist the band. Push yourself to the edge, feel the resistance, and power through each rep. This exercise is designed to burn you out, so it’s better to take a slower pace, and keep the band from caving in your knees and wrecking your form. You might be tempted to swear, and thats ok. Let the world hear your intention (maybe skip the f-bombs if you aren’t alone). Fight for every step. Don’t let the band win. If the Jump Squat gets to be too much, then stick to a regular squat. 

The BodyRock Meal Plan

A consistent workout program like our daily BodyRock workout combined with a Meal Plan, will ensure that your results come fast and hard. You’ve heard it before, and it couldn’t be more true: you simply can’t out-train a bad diet. And if you don’t have a Meal Plan, it’s like going on a journey without a map. Our BodyRock Meal Plan was specifically designed to support these workouts, and optimize your results. Pick one up here. 

Congratulations! You just smashed BodyRock Workout #39 with Coach Jenny. 

Congratulations! You just smashed BodyRock Workout #39 with Coach Jenny.

Take your workout experience to the next level with BodyRockPlus.com. Steaming on BodyRockPlus.com to your favourite device or BIG screen will literally put our coaches into your living room. It’s pretty epic to go from your laptop or mobile device to a big screen like a TV. It also saves time, because the latest workouts will be organized and at your fingertips. It’s the closest you can get to training with our coaches and trainers in person, and for a limited time, you can get a full year of BodyRockPlus.com for just $69 with code: NY22. This code saves you $30, and it’s the best deal we’ve ever had for a full year of access. Don’t miss it. 

BodyRockPlus.com

I hope that you really enjoyed flexing your intention in today’s workout. 

Best,

Freddy. 

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