BodyRock Workout #45: Full Body Blast (With Warmup).

Hi BodyRockers,

Today Coach J is back with a full body workout and another dynamic warmup routine. I spoke to a BodyRockPlus.com member yesterday, and she just started working out for the first time in her life, and she joined us just so that she could do these warmups. The warmup is her workout. I was so touched by this, because you could hear her courage and willingness just to start. She always does the warm up, and now she is starting to do 1 round (about 4 minutes) of our daily 12 Minute workout. She told me that sometimes she can even get into round 2 of the workout - and she was proud and feeling this sense of accomplishment. To be honest I actually teared a little bit because she was just so damn excited and happy to be doing it after a lifetime of wishing, wanting and sitting on the sidelines. She’s doing it to be the best version of herself for Christmas Day, and while she said that she knows it’s going to be a journey, she’s hooked and she knows she’s going to be in the best shape of her life come December 25th. 

BodyRock Workout #45

Own it. It doesn’t matter if you can move as fast or as gracefully as our Coaches. It doesn’t matter if your workout is just the warmup, or 1 round of the workout. This woman’s life has changed, and it’s changing every single day a few minutes of movement at a time. She can already do 1 pushup from her toes. This was a breakthrough moment for her that she celebrated. We will show up for you every damn day. Our Coaches care. Deeply. They are here to get you moving, and moving is believing. You have to take that first step. Do the warmups. Checkin with us - stream us directly into your living room via BodyRockPlus.com - we want to move with you. 

Today’s workout: BodyRock Workout #45: Full Body Blast.

The Workout (ad supported): 

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Use this link to stream today’s workout commercial-free, directly to your favourite screen or device, including AppleTv, Roku, Amazon FireTv, Android and more. 

The Workout Gear: 

For BodyRock Workout #45, Jana is using the 8 lbs BodyRock Weighted Exercise Vest, the Ankle Weights and her BodyRock Core Band. She is also protecting her skin and joints by training on the BodyRock Plush, non-slip Exercise Mat

The Burn Just Got Hotter.

BodyRock Workout #45 Highlights: 

Today’s workout will be set to intervals of 45:15 - 45 seconds of max effort, followed by 15 seconds of rest in which you can transition to the next exercise. 

Exercise #1: Lateral Skater Jumps. 

Exercise #1: Lateral Skater Jumps.

Exercise #1: Lateral Skater Jumps.

Exercise #1: Lateral Skater Jumps.

This exercise intimidates people right out of the gate. Don’t be. If the bounding back and forth looks intense, take the jump out and step instead. There is always a way to own even the most difficult challenges - usually by just breaking them down like you are sounding out a strange new word that you can’t quite pronounce but you want to add to your vocabulary. It’s the same process with any movement or exercise. Break it down into bite sized chunks and have at it. 

If you are bounding, stay low - this will help you ‘stick’ your landings. We are practicing sticking it to improve our overall balance and agility. 

Exercise #2: Wax on Wax Off Baby from a Plank. 

Exercise #2: Wax on Wax Off Baby from a Plank.

With the Core Band around your wrists, lift one hand at a time and draw 3 circular motions that would make Mr. Myiagi proud enough to hand over the keys to one of his classic cars. If you need a break, then hold the plank. You can also try this exercise from your knees, but give it a go from your toes first and then break it down if and when you need to.

Exercise #3: ‘Inchies’ or Inch Worms. 

Exercise #3: ‘Inchies’ or Inch Worms.

Exercise #3: ‘Inchies’ or Inch Worms.

Keep a nice flat back, and as you stand up, squeeze those abs and glutes. Keep your core turned on as you walk out on your hands into plank. For some extra spice, add a pushup from your knees (or toes).

Exercise #4: Side Crunches with Ankle Weights.

Exercise #4: Side Crunches with Ankle Weights.

Exercise #4: Side Crunches with Ankle Weights.

Exercise #4: Side Crunches with Ankle Weights.

Roll up onto the side of your glute and then elevate legs to hands. This is the perfect example of seeing Jana really busting her ass with an exercise. Check out how she almost immediately figures out that she needs to break this movement down a notch or two by bending her knees to make it easier and achievable for her. She’s owning this exercise by making it work for her. 

Surprise Finisher! 

Exercise #5: ‘No Monies’ 

Exercise #5: ‘No Monies’

I’ve never seen this move before, and as I was filming this workout routine, I had no idea that Jana was going to bust out a ‘finisher’. For this exercise, you want to squeeze the shoulder blades together and keep your elbows locked against your body. From the grimaces, this one is going to start off easy and get interesting really fast. 

Exercise #6: Rapid Fire Banded Step backs. 

Exercise #6: Rapid Fire Banded Step backs.

Exercise #6: Rapid Fire Banded Step backs.

We are going 20 seconds per leg, max reps, fast and furious style. Stay low and keep all of your weight in the standing leg. The good news is that this is the last sprint of this workout and you are just 40 seconds from crossing today’s finish line. Push it girl.

BodyRock Workout #45

Congratulations for showing up for yourself today. Tell yourself something positive, and give yourself a gentle pat on the back. If you owned this workout - no matter what that looked like for you today, you are one step closer to a better version of you. You deserve to experience what life can feel like when your heart is free inside your own body. This is a project, arguably the most important one in your life, because as you journey through this daily practice with us, you will start showing up in the other dimensions of your life at your true potential - as a partner, caregiver, at work and in love. That is what we are BodyRocking for - a life well lived.

BodyRockPlus.com

We are marching forward from today towards our Christmas Day Goal - the best way not to miss a thing is to join us on BodyRockPlus.com > the $30 off code NY22 is still active, select the annual plan and get a full year with us for just $69. Your support keeps this whirling, so thank you.

Best,

Freddy. 

 

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