BodyRock Workout #38: Full Body Weighted Vest Workout

Hi BodyRockers,

Coach Jenny is here today to lead you through a full body workout, and what is special about today’s HIIT, is that Jenny is going to show you how to use your BodyRock Weighted Vest as a hand weight - showing you some versatile ways that you can incorporate your vest without wearing it. 

BodyRock Workout #38: Full Body Weighted Vest Workout

We are moving through this series with new workouts dropping 3-4X per week, while we revisit older workouts in the series which today reaches it’s 38th episode! Wether you have been following since episode #1, or you’ve found us along the way, we are on a mission to get you into the best shape of your life in just 12 Minutes per day at home, or where ever you like to train. 

BodyRock Workout #38: Full Body Weighted Vest Workout

If you missed the announcement, we are aligning ourselves around a new goal as a community, we are giving ourselves until Christmas Day to achieve a completely new body that is leaner, stronger, fitter and faster than we’ve ever been. We are calling this the Golden  Ticket 🎫 Challenge, and all that you need to do to participate is to text us at: 1-775-254-9738 (that gets you a free workout reminder when a new workout drops) and show up here consistently to train with us 5 days per week for 12 Minutes. That’s the base level of the Golden Ticket Challenge. 

BodyRockPlus.com

You can take things to the next level by becoming a member of BodyRockPlus.com which will allow you to stream our workouts on any device, and take things up to your favourite BIG screen like AppleTV, Amazon, Roku, and Android. Having our coaches up on your TV is as close as you can get to having them in your living room with you, plus you will never miss a workout because you will have unlimited access to our full workout library. A full year membership is just $69 with code: NY22. We are committed to helping you come down the stairs on Christmas Day in the best shape of your life, and the time between now and then gives us enough runway to make this happen. 

Now, lets get today’s workout SMASHED.

The Workout (Follow Along with the Trainer). 

The Workout Gear:

BodyRock Weighted Vest

Jenny is creatively using her 6lbs BodyRock Weighted Exercise Vest as hand weights, and you can take your calorie burn too the next level by adding the BodyRock Wrist Weights and Ankle Weights. You can get all 3 for just $99 with the bonus of getting a free BodyRock Meal Plan (free today when you spend over $79). You can pick up that bundle here.

HIIt Weights Fitness Gear

The Workout Breakdown:

This workout follows a 50:10 exercise to rest interval. You will exercise for 50 seconds, followed by a 10 second transitionary ‘rest’ period where you get set for the next exercise. Go at your own pace, but walk the line between what you can achieve with solid effort, and what challenges you to push outside of your immediate comfort zone. BodyRocking is achievable, but it always challenges you. If you don’t feel challenged, then you are phoning it in, and you need to step up and push harder. This is your workout, make it work for you, but always keep your focus and intention on that edge where magic and change happen. 

Exercise #1: Weighted Vest Pass Over to Lateral Push Up. 

Exercise #1: Weighted Vest Pass Over to Lateral Push Up.

Exercise #1: Weighted Vest Pass Over to Lateral Push Up.

Exercise #1: Weighted Vest Pass Over to Lateral Push Up.

Exercise #1: Weighted Vest Pass Over to Lateral Push Up.

Exercise #1: Weighted Vest Pass Over to Lateral Push Up.

Get into plank position (you can also start off of your knees, if the plank is too much). Drag the weight to your opposite side, while keeping your hips facing straight towards the floor and your core tight and fully engaged. As you move the Vest, there will be a strong tendency for your hips to wobble, and your core muscles to want to relax. Imagine that you are balancing a drink on your back, and try to keep yourself from losing control of your hips and core. Once the push up is complete, you can walk over on your hands and toes and repeat this movement, or if you are low on space, you can simply pass the Vest back the other way and continue until the bell sounds. 

Exercise #2: Single Leg Glute Thrust. 

Exercise #2: Single Leg Glute Thrust.

Exercise #2: Single Leg Glute Thrust.

Exercise #2: Single Leg Glute Thrust.

Exercise #2: Single Leg Glute Thrust.

Exercise #2: Single Leg Glute Thrust.

Exercise #2: Single Leg Glute Thrust.

Line your shoulder blades up along a coach, chair or solidly anchored object. Stack your vest on your rooted leg, and power up through your heel, engaging (squeezing) your glutes at the top of the movement. For this workout we are splitting the time for 25 seconds of work per leg. Listen to Jenny for the cue to change sides. In round 2 of the workout,

Exercise #2: Single Leg Glute Thrust.

Exercise #2: Single Leg Glute Thrust.

Jenny demonstrates how to do this exercise flat on the floor. I encourage you to try both variations and then decide which one feels best. 

Exercise #3: Single Arm Bent Over Rows to Back Lunges. 

Exercise #3: Single Arm Bent Over Rows to Back Lunges.

Exercise #3: Single Arm Bent Over Rows to Back Lunges.

Exercise #3: Single Arm Bent Over Rows to Back Lunges.

Exercise #3: Single Arm Bent Over Rows to Back Lunges.

Exercise #3: Single Arm Bent Over Rows to Back Lunges.  

Exercise #4: Leg Lowers to a Crunch Up. 

Exercise #4: Leg Lowers to a Crunch Up.

Exercise #4: Leg Lowers to a Crunch Up.

This series of movements will light up your core, and the extra weight added by the Vest will ignite your abs. For most people, the full extension of the legs might be too challenging, so experiment with bending your knees to make the exercise easier if needed. The best approach is to attempt straight legs, and then gear down to bent knees if and when needed. Modification is always better than stopping. 

Congratulations on SMASHING BodyRock Workout #38!

Congrats

 Join us on our Golden Ticket 🎫 push to get in the best shape of our lives by Christmas Day! Use code: NY22 and get a full year of training with us on BodyRockPlus.com for just $69. Don’t miss this opportunity to make a lasting change before the end of the year.

Best,

Freddy.

 

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