BodyRock Workout #44: Upper Body & Core.

Hi BodyRockers,

Today we have Manny in the living room to kick off a brand new workout drop - BodyRock Workout #44 which focuses down on the upper body and core. 

BodyRock Workout #43

Manny is new to the BodyRock Trainer Crew, and hails from London in the U.K. We will be getting to know him over the next few months, as he helps to train us towards our goal of getting into the best shape of our lives by Christmas Day. Manny has been an athlete and trainer for over a decade, with time spent playing football (soccer), track & field and boxing. He has worked as a top flight trainer in multiple countries, and we are happy to have him on our fitness streaming service  BodyRockPlus.com.

The Free Ad-Supported Workout Video:

BodyRockPlus Members Video Link:

BodyRockPlus.com

This link will take you directly to the premium workout episode on BodyRockPlus.com, where you can stream to your favourite big screen or device including Roku, Amazon Fire Tv, AppleTV etc. 

The Workout Gear:

In today’s workout Manny is vested up with the 8lbs BodyRock Weighted Vest, he’s using our plush, non-slip Exercise Mat, and he is also using the Pink Thing Resistance Band and the BodyRock Core Band for the Bent Over Rows exercise. Note: Manny is a big guy, and is strong enough to use the Core Band as a normal resistance band. I would suggest that you guys use the Pink Thing Band for your rows - there are a lot more resistance options depending on which ‘loops’ you use, and it’s easy to find that sweet spot that gives you just enough resistance to make the exercise challenging. If you are strong enough to use the Core Band for this purpose then by all means have at it. 

Pink Thing and Core Band

This was Manny’s first time in our BodyRock Weighted Vest, and he was pretty impressed by the extra burn that it provided during the workout. 

Also, this guy likes to train in his socks! Anyone else out there into sock training lol?

The Workout Breakdown:

Manny has programmed in multiple short breaks to catch your breath, and the intervals have changed slightly from our usual 50:10 or 45:15. Press ‘Play’ on the workout video, and listen to Manny for all of your movement cues - he will guide you through today’s workout from start to finish, providing tips and guidance along the way. 

Exercise #1: Push-up to Downward Dog. 

Exercise #1: Push-up to Downward Dog.

Exercise #1: Push-up to Downward Dog.

Exercise #1: Push-up to Downward Dog.

Don’t get intimidated by the Push-up. Manny kicks things off by demonstrating a push-up from your knees that is a perfect substitute for the full, toes based push-ups. If you take this option, all that you are going to do is pop up onto your feet after you complete the push-up from your knees and then get into Downward Dog. It’s just a quick transition from knees to toes and Bob’s your Uncle. 

Exercise #2: Bent Over Row with Band. 

Exercise #2: Bent Over Row with Band.

Exercise #2: Bent Over Row with Band.

Exercise #2: Bent Over Row with Band.

Exercise #2: Bent Over Row with Band.

For the exercise, the set up is always opposite hand, opposite leg. Place your weight into that lead leg, and use the back leg for stability and as a kick stand to keep you balanced. Draw the band up against your body, keeping your elbow nice and tight - don’t let your elbow flare out. Feel the shoulder blade squeeze at the top and maintain full control of the band on the way down. We are looking for a slight pause and hold at the top. 

Exercise #3: Dead Bugs.

Exercise #3: Dead Bugs.

Exercise #3: Dead Bugs.

Getting into the core action, for this exercise, we are extending our opposite hand and leg, while keeping tension on our core throughout the movement. Do this one at your own pace, doing your best to keep your shoulders slightly up off of the floor. If you are struggling, instead of allowing your heels to touch down on the ground, try adding a slight bend in your extending leg - the more that you bend your extended leg, the easier that this exercise will become. Experiment until you find a position that is achievable but still challenges you. 

Exercise #4: Bicycle Crunches.

Exercise #4: Bicycle Crunches.

This exercise also tends to intimidate people because it is a step up in difficulty from the standard crunch. The key is to take it slow. Not everyone can just whip through these, so take them at your own pace. I personally always found this exercise extremely frustrating, because it made me feel uncoordinated, mostly because when I first started, I always tried to do these way too fast. I can’t promise that slowing them down will make it easier, but controlling the pace will make it easier for you to get comfortable with the mechanics of the exercise. Remember, as you get stronger and work with us consistently, you can always increase the speed and intensity. 

Congratulations! You just smashed BodyRock Workout #43! 

Congratulations! You just smashed BodyRock Workout #43!

BodyRock Update:

There is a lot happening behind the scenes here at BodyRock. We are moving towards a new BodyRock workout drop Monday to Friday, so that we are with you each day to drive towards our Christmas Goal of getting into the best shape of our lives before anyone even utters anything about ‘New Years Resolutions’. We have new trainers joint the team with Manny and Amanda on deck (you guys haven’t met Amanda yet, but she will be making her BodyRock debut next week).

BodyRock Brand Update

In October we will also be rolling out a new Yoga / Stretch series, and finally all of our apps including iOS, AppleTv, AndroidTV, Roku and Amazon Fire TV will be relaunched with new, easier to navigate designs and some cool new features. This is the perfect time to join us as a member on our streaming service BodyRockPlus.com, not just so that we can train together to get you into your best shape by Christmas, but also so that you don’t miss all of the new workouts, trainers, yoga and features we have heading your way. Lock in for a full year of unlimited training and support on BodyRockPlus.com for just $69 when you use discount code NY22 to save $30 on an annual plan. If you want to see real, measurable changes that will literally knock peoples socks off Christmas Day, then get on board and lets do this together. 

Best,

Freddy. 

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