Today we have a lower body focused workout, but we also have something else for you as the workout progresses - Jenny get’s into a very honest and candid story about her struggle with alcohol, and how being a ‘people pleaser’ challenged her ability to make healthy choices.
I wanted to highlight this because I know that so many of us struggle with alcohol and how it impacts our fitness, health and overall quality of life. If you are struggling, or looking to make a long overdue change, please know that you are not alone. BodyRocking can be a bulwark against the urge to drink or consume substances. Fitness can help you stay focused and repair the damage on multiple levels.
Also know that people can and will try and sabotage your progress, especially at the beginning when you are setting your intention to exercise and eat is support of your transformation goals. If you are a self confessed ‘people pleaser’ then it will be hard to resist when friends and family expect you to participate in old, negative patterns of behaviour. This might include drinking, drugs, binge eating etc. If you say no, expect anything from light teasing, passive aggressiveness, all the way up to open hostility. It sucks to face this often unexpected resistance from people you know and love, but it’s incredibly common.
The bottom line is that this is your life to live. If you make yourself small just to fit into someone else’s expectations of how you should live, act and be, then chances are you are going to be stuck far below the heights of what you are truly capable of. When you BodyRock with us, I invite you to put your feelings of anger, frustration, sadness etc into each rep and each exercise. The workout will filter this energy and leave you feeling hope. Use your hurt as fuel, power your movement with it - often some of the most powerful motivation comes from feeling wretched.
This is BodyRock. Where the grit of life meets our hope and intention backed by daily, consistent action. Because we have to get all of this out of our heads and our hearts and leave it on the exercise mat. We’ve got you - and each day that you show up and put it in is one day that you accomplished a step beyond the small version of you, the safe version that doesn’t stand up for themselves, the ‘little’ you. That’s what we are doing here when we promise to get you in the best shape of your life.
The Workout Video:
The Workout Gear: For today’s workout, Jenny is using the BodyRock Core Band. To take your burn to the next level, snap on your BodyRock Weighted Vest, Wrist Weights and Ankle Weights. Adding this extra resistance will ignite your workout’s after burn effect and you will burn extra calories at a higher rate for up to 36 hours after - yes - after you finish this 12 Minute Routine. Our gear lights the fast fuse on your results like nothing else.
Right now you can get the complete BodyRock Training System - all the gear that our trainers use in our daily workouts, for just $149.
The Workout Breakdown:
Exercise #1: The Banded Cha-Cha.
This exercise mimics the dance move that it was named after, except when you are dancing, you don’t often wear a BodyRock Core Band. The band is going to make this dance a little bit more challenging than you may remember. We are going to isolate each side for 25 seconds, so listen to Jenny for the leg switch at the 25 second mark. Load your back glute, keep your abs and core engaged, and don’t let your chest drop forward. Check out the grimace on Jenny’s face in that last photo - this exercise is no joke.
Exercise #2: Glute Bridge to Calve Raise to Abduction.
We have a lot packed into this one exercise - it’s powerfully efficient, especially with the BodyRock Core Band resisting those abductions. The calve raise gets sneaked in there too, just after the glute bridge raise. With so much happening, it will be easy to forget to engage your abs and glutes while you power through your reps. Keep focused on what muscles you are working - try and resist allowing your mind to wander.
Exercise #3: Squat to Squat Pulses.
Squats are such a great exercise for your core, on top of being just fantastic for your glutes and legs. The Core Band is going to try and collapse your legs together like it’s out to get you. Stay strong, don’t let it go slack. After the first 25 seconds of Squats, we are going to go into 25 seconds of pulses. Pulses are badass, especially after 25 seconds of squats. Keep your pulse range 2-3 inches - keep it tight and power through.
Exercise #4: Glute Kick Backs.
Jenny shows you in the video how to anchor the Core Band down under your knee. If it slips, it happens, just reset it. For this exercise we are kicking our heel up to the ceiling, squeezing that butt as hard as we can at the top of each rep. Keep your back level and flat - we call this ‘table top’ position, because ideally, you could place something on your back and it wouldn’t fall off. I know this move is very ass-centric, but don’t forget about your core. Tighten it, draw it up toward your spine - activate it. We are doing 25 seconds on each side, working those butt cheeks of yours one side at a time.
Congratulations, you just smashed out your workout. Feel proud of yourself for doing something that was definitely not easy. Feel good about showing up for yourself and fighting through every single rep. You did that, and no one can take that away from you. With every rep we get stronger together, and every time we show up and flex our discipline, dedication, and consistency, all of those characteristics grow and get stronger just like a muscle.
Why are we doing this?
My goal in this life for the last 15 years has been to build the best fitness content online - content that will help people get into the best shape of their lives. That is my mission. Having a free workout experience for people means that so many more people have the chance to discover BodyRock and to experience what it’s like to train with us.
That said, when you become a member of our fitness streaming platform BodyRockPlus.com, you get an elevated experience of both the trainers and the workouts.
- You can stream the workouts ad-free, and without interruptions.
- You can stream to your favourite BIG screen or device, like ROKU, AppleTv, Amazon Fire etc.
- You get full access to all of our workouts, specialty programs and trainers in one convenient place.
- You help support the work that we do here at BodyRock in the best possible way. If you enjoy training with us, if you like the positive vibe and support, signing up for an annual membership for $99 with code: NY22 will get you a full year for just $69.
If you find value and support in what we do here, we would love to have you as a member of BodyRockPlus.com.