BodyRock Stacked Workout #1: Full Body Attack
Hi BodyRockers,
Part of what makes our BodyRock workouts so efficient is that they were designed to be stackable. That means that you can choose 2-3 or even 4 workouts from our library and do them one after another to give yourself a longer workout session. You can also mix and match, and set up your own programs based on your favourite workouts and trainers. Because each workout is just 12 minutes, you can get up to 4 guided sessions done in under an hour.
That said, because each 12 minute routine is also perfect as a standalone workout, even just stacking 2 together is enough to take your burn to the next level. I thought it would be fun to challenge you guys with a stacked workout combo every Thursday. Today we are starting things off with Coach J leading us through a full body workout, and then finishing with Jessie who is leading us through another full body routine with some great core work.
If you are a member of our fitness streaming service BodyRockPlus.com, then you can select your own favourite workouts and create your own custom workout stack - we have full body, lower body, abs and glutes and a few upper body workouts in our series so far. BodyRockPlus.com members not only get access to the full training library with all of our coaches and trainers, but they get to stream their workouts on any screen, across almost any device. The motivation and drive to push through each workout is great on your phone or laptop, but its another experience when its on your TV or big screen. Roku, AppleTv, Amazon are just a few ways that you can bring our workouts to life at home, or anywhere that you like to train.
Workout #1: BodyRock HIIT Workout #34
Workout Gear:
The Workout Gear: For today’s workout, we are using the BodyRock 8lbs Weighted HIIT Vest, the HIIT Exercise Mat, and the Pink Thing Dynamic Resistance Band.
Save $50 when you get the Vest (your choice of weight) and the HIIT Exercise Mat. Access that promo here.
The HIIT Workout Exercise Breakdown:
The workout video above is a follow along workout format, where you train with Coach J as she leads you through each of the exercises, teaching you tips and proper form throughout the workout. The workout breakdown below is meant to familiarize you with the movements in advance, so that you know what is coming your way. Every single exercise in this workout has an easier, alternative variation that Coach J explains in the workout video. We get that not everyone is at the same level, which is why we make it easy to gear down a level when you need to. Make this workout your own. If you need to take a personal time out and pause the workout either to practice a move, or take a breath and a sip of water, do so. All that we ask, is that you show up, stay focused, and see this routine through to the best of your ability today. Not all days will be a win, but something is always better than nothing. Treat yourself like someone who deserves care.
HIIT Exercise #1: Alternating Lateral Lunges.
Make sure that the knee is stacked above the ankle, and press the heel into the floor to come back up into standing position. Load the hips backwards and squeeze to engage the glutes.
HIIT Exercise #2: Single Arm Pink Thing Rows (Right Side).
We are going for max reps here, try for as many rows as possible with proper form inside the 45 seconds exercise interval. Use your core to maintain your seated posture and stabilize your upright, flat back position.
HIIT Exercise #3: Single Arm Pink Thing Rows (Left Side).
HIIT Exercise #4: Push Up to Downward Dog.
Gear down if necessary by doing the pushups from your knees.
If you aren’t ready for a full, off the toes push up, proceed with this exercise off of your knees for the push up, and then transition to your toes for the downward dog.
HIIT Exercise #5: Side Plank Hip Touch Downs (Left Side).
Try a few touch downs, if your balance or range of motion is limited, then skip the touch downs altogether and just hold the side plank for as long as possible.
HIIT Exercise #6: Side Plank Hip Touch Downs (Right Side).
Congrats! You just smashed the first workout in today’s workout stack!
Give yourself up to 2 minutes to grab a drink, towel down and get yourself prepped for workout #2 in today’s workout stack.
Workout #2: BodyRock HIIT Workout #22:
Workout Gear:
For today’s workout, vest up with the BodyRock Weighted HIIT Exercise Vest, and HIIT Ankle Weights. You can take it up another notch and increases the tone on your arms by wearing the HIIT Wrist Weights. Get all 3 together and save $69 here.
Full Workout Breakdown:
Workout #2 in today’s workout stack has the ‘levitating leg raise’ and a solid cardio infused side oblique crunch for toning and strengthening your waist. These moves are mixed with some classic exercises - like the leg extension, which all together, should max you out and give you a feel-good, full body sweat in just 12 Minutes.
It’s 50 seconds of max effort, followed by 10 seconds of ‘rest’ to get set up and ready for the next exercise. When the bell rings, you are on - give it everything. Feel the walls of your comfort zone and strive to reach beyond what you thought was possible. Remeber - proper form beats speed every time. Once you’ve mastered the exercise mechanics, you can always add speed.
Exercise #1: Jumping Jack with Oblique Crunch Twist.
This exercise is designed to get your heart rate up right out of the gate. Explode into the Jumping Jacks. Keep your core engaged. Move with purpose and focus - don’t flop around. If you need to slow down, that’s ok - but control the movement. You are moving your body - your body is not moving you.
For the oblique-twist and crunch, bring your elbow to knee. Jessie dosen’t always make contact. That’s ok - bring your knee as close as you can. Driving the knee up activates your core muscles, and the side twist-crunch targets the side of your waist. If you are just starting out with us, and can’t get either your knee or elbow remotely close to each other - that’s 100% ok - even if your initial range of motion is just an inch or two, you are still working to strengthen your core and improve your mobility. Good freaking job! Keep going - we will progress you as we train together. It’s awesome that you are up, trying, and not slumped on the couch.
There is a Jumping Jack between each side crunch. Switch sides as you go.
It’s perfectly normal to be stronger or more flexible on one side than the other. Work through it.
Exercise #2: Side Plank to Leg Lift to Hip Touch Down.
If you need to pause the video for a minute to practice this exercise set up, take your time and get comfortable. Stack your feet, or cross them on the ground one in front of the other (this is an easier foot position). You can see here that Jessie is touching her core to ensure that it’s activated (tensed), and that her body is not dipping down.
From the side plank, lift your leg up and extend it upwards.
Touch your hip down to the floor and then repeat the above steps.
The modification for this movement is really well broken down in the video, but if you are looking at these images and telling yourself that this exercise is beyond your capability, you can break down the movement and even do the leg lift from the floor. There are always ways to make even the most advanced exercises achievable for all fitness levels - you just need a trainer that is experienced enough to know the modifications, and a company that prioritizes making fitness accessible to everyone. Think about how we all learned to read - we broke down complicated; new words by sounding them out. It’s the exact same thing with any exercise or workout.
Exercise #3: Levitating Inner Thighs Pulse (Inner Thighs🔥).
Pay close attention to how Jessie set’s up for this exercise.
Control the pulse, this is not a big movement. If you need to set down on your hip for short breaks you can, but do your best to stay elevated.
This exercise is one of the best inner thigh moves, and the extra resistance provided by the HIIT Ankle Weights will tone and strengthen that whole area.
Exercise #4: Leg Extension Kicks.
Set up on all fours, in table-top position, with your hands under your shoulder. Pull your core up towards your spine - keep your stomach tight and engaged. As you start to focus on the leg kick, you will likely start to lose your mind-core connection, especially as your glutes fatigue.
Kick up, flexing your glutes.
Extend the leg straight out, so that it becomes an extension of the ‘table-top’. As you extend your leg out and straight, there will be a tendency to allow the leg to drop down. Try your best to keep the leg straight and in line with your back.
Repeat the steps above on the opposite leg. Don’t allow your body to sway on.
Congratulations! You just smashed today’s second 12 Minute HIIT workout!
That’s your first BodyRock Stacked Workout - 24 Minutes of full body training for epic fat loss, lean muscle toning and overall athletic conditioning. If you still have some juice left, you can sign into BodyRockPlus.com and add a third routine - the sky is the limit. That said, stacking 2 workouts back to back is an excellent way to push towards your fitness goals and give your body an extra boost.
An important word on our fitness gear.
We’ve designed all of the workouts that we create here to use the same bundle of workout gear, so no matter which workout or trainer is on, if you have the BodyRock Training System, you will always be ready to follow along. We workout with gear that dramatically improves calorie burn, and adds strength and resistance training benefits to every exercise, while keeping your hands free for balance and support. We’ve put everything that you need to follow our daily workouts into one bundle at an amazing price. You can check that promo out here.
Lastly, if you like our vibe, our workouts, and what we are doing here at BodyRock, join us on BodyRockPlus.com for the full training experience and the ability to stream to your favourite devices and large screens. Get a full year of BodyRockPlus.com for just $69 with code: NY22.
Best,
Freddy