Today Coach J is back to lead you through a 12 Minute, full body circuit. As some of you already know, we are climbing towards the goal of being in the best shape of our lives by Christmas Day. We have the time over the next 3 months to make that happen, but it will require the following:
1. You need to consistently smash your 12 Minute BodyRock Workout. You need to aim for between 4-5 of these workouts per week. Get on the free workout notification alert by texting us at 1-775-254-9738, and we will send you a free weekly workout. Or better yet, join us on our streaming platform BodyRockPlus.com to ensure that you don’t miss any of your workouts in this critical 3 month period (save $30 and get a full year membership for just $69).
2. Start transitioning your eating to a Meal Plan that supports both your fitness and fat loss goals. One of the easiest and most effective plans to follow is our Intermittent Fasting Plan. Our fasting plan is easy to follow, and it doesn’t require any food restrictions to start. You can check out our Intermittent Fasting plan here. In 3 months we can transition your eating from grazing anything and everything, to eating smart, healthy meals that are easy to prep, and that actually support your fitness and fat loss goals.
3. We wear the BodyRock Weighted Vest, Ankle & Wrist Weights because by slipping on this extra resistance you effectively switch on a powerful, 36 hour after burn period. This means that your body will continue to burn calories at higher level for up to 36 hours - yes hours - after you complete your 12 Minute BodyRock workout. This is where the magic happens, and why we strap up with these extra weights. When you add the extra resistance, it lights this 36 hour fuse, which is why we build in these strength and resistance training moves into our cardio HIIT. It’s an unstoppable fat burn.
We’ve got the best workout design, the shortest workout span that drives maximum results, and the only gear that you will need to unlock the fat burning, athletic muscle tone sculpting at home or anywhere that you like to train.
The Workout Gear: We are using the Wrist Weights, Pink Thing and Exercise Mat from the BodyRock Training System, as well as our BodyRock 20lbs Kettlebell for today’s workout. When you purchase the BodyRock Training System, you will have all the gear that our trainers typically use in every one of our workouts - you also save $104 when you buy the bundle.
The Workout Breakdown: Today we are going for 3 rounds of exercises and a 45:15 interval, which means that you will be pushing at your personal max effort for 45 seconds followed by a 15 second break to prepare for the next exercise. Follow along with Coach J and listen for tips and cues as you train with her.
The Dynamic Warmup: Coach J always includes an awesome warmup to get your body ready for the main event. Today’s workout is no different, and she kicks off the warm up with one of the best stretches for opening up tight hips. If you sit at a desk a lot, chances are that you need this ‘Hip Car’ stretch in your life.
Warmup Exercise #1: Hip Cars.
Let Coach J lead you through this stretch in the video above, paying attention to each movement and the ‘gate’ step overs. You will likely feel a pinch of cramping - this is very common (I feel it), but it’s also a sure sign that your hips are tight from endless sitting. This stretch might be extremely challenging, or super easy, depending on your current hip mobility and range of motion. Don’t expect both sides of the body to feel the same, Coach J has more of an issue with this movement on one side of her body than the other. As with all things, and as the BodyRock mantra, do your best.
Warmup Exercise #2: Squat Mobility Stretch. Sit back, arm comes up on each side for a nice stretch.
Warmup Exercise #3: Hamstring Stretch for 5 Reps. Take this stretch as far as you can take it comfortably.
Warmup Exercise #4: 10 Jumping Jacks to 10 Shoulder Taps for 2 Rounds.
If you need to take the plank down to your knees, thats cool, but try 1-2 reps from your toes first and then gear down to your knees. That’s the warm up! Let’s get started on BodyRock Workout #42!
Exercise #1: Pink Thing Overhead Squat.
For this exercise, we want to make sure that the Pink Thing band doesn’t go slack above your head. Keep resistance on it the whole time as you move up and down into your Squats. Push your hips back, open those knees and keep the Pink Thing above your head or slightly behind your head the whole time. Your mobility is going to play a big part on how easy or challenging this band positioning is. Do your best, as we train together, many aspects of your mobility and flexibility will gradually improve. Also, take a look at J’s core in that last picture…it’s fully engaged. The Squat is one of the best abs exercises that exist, but only if you remember to dial in that core and keep it actively tight.
Exercise #2: Shoulder Trio. This combo uses the BodyRock Wrist Weights to sculpt and tone your shoulders from every direction.
A) Lateral Raise.
B) Front Raise.
C) Reverse Fly.
Exercise #3: Gorilla Row.
For this exercise we are going to set up in a nice, wide stance, with your BodyRock 20lbs Kettlebell between your feet. We are keeping our positioning at mid-body level and we aren’t standing back up for the duration of this exercise. Alternate reps from left to right, and avoid rolling your back. Keep your ribs in, glutes on, and tail bone tucked under. Do your best to power up the 20lbs Kettlebell for as many reps as possible for time. If you run out of steam here, your gear down is going to be dropping the Kettlebell and using just your Wrist Weights. We always start heavy and then gear down - don’t let the Kettlebell defeat you until you go a few reps with it. Take a look at the last image - Coach J is remembering to keep her core firmly engaged as she does her rows. Abs - keep them turned on!
Exercise #4: Burpees.
Here is a full body move that is excellent at getting your heart rate up. In the workout video above, you will hear me teasing J that she suddenly gets very quiet when doing her Burpees. That’s because as everyone knows, Burpees are no joke. They actually kind of suck, and I’m sure they were used as some type of medieval torture. Getting over the fact that they will kick your ass no matter how fit you are, take your time with them. Coach J shows you 3 variations that make these guys easier. If you are brand new to Burpees, then use the ‘step’ option and skip the jump at the top. Getting good at these takes time, and more than anything these guys make you want to stop, give up and quit. We don’t quit here at BodyRock, we own our capability and make it work - even if we have to slow down our pace to a crawl. BodyRockers move forward, we don’t stop fighting.
Congratulations, you just smashed your workout for today.
Tell yourself something positive, you just advanced once step closer to your true potential. If you have spent years taking steps in circles, or if you’ve been sliding backwards from where you want to be, then this is a very real statement to the universe that you aren’t just taking steps backward. It’s actionable proof that you are absolutely capable of fighting to push forward, that no matter what has happened in the past, you haven’t written yourself off. You have a foot forward. What is next? Let me tell you what’s next. You are going to find 15 minutes tomorrow to move your other foot forward a step. If you are new to exercise and BodyRocking, it might feel that you are dragging your feet into that next step, but the gravity of your discomfort and in these new behaviours will start to fade with every step forward. Soon you will be striding towards each new workout, and then running. It’s epic, but you need to kick your own ass to get those initial steps in place.
If you are onboard for our Christmas Day transformation, use code NY22 when you select a $99 annual membership on our fitness streaming platform BodyRockPlus.com and save $30.
That’s a full year of training and support for just $69. Let’s take the last few months of this year and turn things on their head by getting you in the best shape of your life. Who is going to see that coming? No one, because the average person gains 10-15lbs from Thanksgiving through New Years. Get on board and let’s blow the roof on your fitness.