BodyRock HIIT Workout #40: Lower Body Circuit

Hi BodyRockers,

What are you building? What are you creating?

I feel my most fulfilled when I am actively working towards a goal. For me that is my business, this 15 year Journey to build BodyRock into a tool and community that helps people get into the best shape of their lives. 

So I will ask you again - what are you building? Is it a career? A business? A family? A home? I’m not asking about abs or a flatter stomach here because BodyRocking with us for 12 minutes each day on BodyRockPlus.com will transform you physically - you will get leaner, faster and stronger almost automatically if you show up consistently each day for 12 Minutes.

Less than 10% of the population consistently exercises. If you are showing up for your daily BodyRock session, you are in the top 10% of achievers in our society that has flexed the discipline to achieve consistency. Everyone hates to exercises. Even if you hate it too, here you are, taking action, building and creating the basis for a healthy, active life, with a body that will be strong and mobile for your entire stay on this planet. This alone is a massive benefit - just look around at the majority of people that are now hobbled by obesity, that can’t even enjoy basic walking mobility. That’s the physical side of BodyRocking - keeping you strong. 

The mental and even metaphysical side of BodyRocking is that with every workout achieved, with every new exercise conquered, we are repeatedly proving, over and over, that you are far more capable than you ever dreamed possible. This capability extends far beyond your daily 12 Minute BodyRock workout. It started showing up in your life, your parenting, your job and career interactions, your personal care, it starts putting the charging paddles back on your dreams and gives them a jolt back to life. Life. Becomes. Possible. 

Waking up after a long sleep can be disorientating and sometimes a bit scary. It takes acts of courage to step up from where life may have settled you. I’m here to tell you that it’s ok to want something more - even if you aren’t sure about what that looks like. We can all feel when we are ready for change to happen. 

Today’s Workout:

The Workout Gear: Today we are using the BodyRock 6lbs Weighted Exercise Vest, The Pink Thing Resistance Band and the BodyRock Wrist Weights. Adding the hands-free resistance leaves your hands free for exercises and most importantly balance.

Wearing the Weighted Vest and our Wrist and Ankle Weights brings all of the benefits of strength training to BodyRocking - including stronger bones, increased fat loss, adding athletic muscle tone which helps to lean you out, and it ensures that you will burn extra calories at an elevated rate for up to 36 hours after you are finished today’s 12 Minute Workout. Our weighted accessories are part of what makes BodyRock HIIT training so effective and time efficient. 

The Workout Breakdown:

Today’s workout takes just 12 Minutes to complete and is focusing down on your lower body - so those big, efficient, fat burning muscles in the legs and glutes, while strengthening the core and abs. The upper body will also get some work throughout the workout as we move through today’s 4 exercises. As always, find your own pace, and claim this workout as your own. If you need to pause to rest, or practice a movement then take charge. Give this workout 100% of what you have to offer today. Listen to Jessica and follow her cues. 

Exercise #1: Elevated Mountain Climbers.

A brilliant full body exercise, that is also designed to get your heart rate up and warm up the entire body. We’ve practiced these on the floor, and elevating them up to a chair, sofa or stable surface tends to make these a little easier and more accessible to all fitness levels. If you find that you can’t get into a ‘running’ pace, then you can always just march or step. Keep your core tight and engaged to also get the benefits of the mountain climber as a core strengthening exercise. 

Exercise #2: Crab Walks to Squat Jump.

This is a classic exercise for toning the legs, thighs and glutes, but just like the mountain climbers, if you keep your core engaged, there is the added bonus of getting some fantastic ab work in while you crab walk back and forth, and even as you explode up into the squat jump. If jumping is either too challenging or outside your range of mobility, then instead of jumping, just stand up out of the squat position with your shoulders back and give your glutes and core a solid squeeze. There is always a way to modify your approach to make whatever the obstacle or challenge is achievable. 

Exercise #3: Pink Thing Banded Deadlifts.

Deadlifts are one of the best full body exercises that exist. We’ve taken them out of the weight room at the gym, and given you all the exact benefits using the Pink Thing Band. You can easily adjust the resistance of the band simply by grabbing a different loop on the band. Squeeze your glutes at the top of the movement and keep your back flat. Before each rep, check in with your core to ensure that your abs are switched on and activated. 

Exercise #4: Planks with Wrist Weight Pull Throughs.

Again, keeping on the theme of efficient, full body exercises, the plank is a killer move that gets to business on working your core, legs, glutes and upper body. It’s one of the best exercises going, which is why we are putting it to work in today’s routine. Keep your hips stable and try and prevent them from rocking and moving as you shuttle the Wrist Weights side to side. You can actually see Jessica swaying slightly as she uses her core to try and stabilize her body during the exercise. If planking from your toes becomes to difficult, then shift down a gear and plank from your knees. 

Congratulations, you have just completed BodyRock Workout #40! 

The Holiday Build Starts now. What are we building? You. 

I asked you off the top, what you are building or creating. If you need help answering that question, then that is a good indicator that you need the time and space in your day to focus down on you, so that you can get into the headspace to figure that out. From now until Christmas Day, we are going to get into the best shape of our lives, and try and pull a little closer to living as the best version of ourselves possible. We are laying the foundation for whatever personal change that you need to make in your life, well before anyone starts talking about ‘new year resolutions’. Everything starts with meeting up for the daily workout 4-5x per week, and smashing out these 12 Minute BodyRocking sessions. There is enough runway from now until Christmas Day to radically change your body, and your attitude, and it can all be done from home, or where ever you feel comfortable training. We will be here, showing up with our best stuff, supporting you every single step of the way on BodyRockPlus.com.

Don’t miss this journey, give yourself the 15 minutes it will take a few times per week to be your own ultimate gift to yourself this year. Let’s fight for the last 4 months of 2022 and smash out some incredible fitness gains before most people start to wake up again in January. The time is now. Save $30 on an annual membership to BodyRockPlus.com with code: NY22. This will get you a full year of unlimited access to our workouts and programs for just $69.

With BodyRockPlus.com you can bring our workouts to life on your favourite big screen or device - like AppleTV, Roku etc. It’s just like having our trainers in your pocket or with you in your living room. 

Thanks for joining us for today’s workout! Check back in for when our next workout goes live, or simply text us for free at the number below and we will send you a free alert and direct link to the next BodyRock workout - the free text alert has been proven to help people stay over 80% more consistent with their fitness goals. It’s simple, it’s free, and it works: 1-775-254-9738.