BodyRock Workout #46: Upper Body Blast + Abs (With Warmup).

Hi BodyRockers,

Welcome to today’s workout. 

We are going upper body + abs today, so get ready to work your chest, arms and shoulders with a solid dash of abs, and as always with Coach J, there is a nice little dynamic stretch and warmup before we head into the ring for the main event.

We are going to start pounding the drum for our Christmas Goal, and for those of you that are just joining us, we’ve set a goal to get into the best shape of our lives by this Christmas Day. That’s not ending the journey on Christmas, it’s making dramatic improves over the last stretch of the year when people statistically gain the most amount of weight. It’s squeezing the remaining juice out of 2022, and not setting yourself up for false starts and ‘resolutions’ in January. It’s getting you so far ahead of the curve that in the madness that is the holiday stretch into 2023, you are making forward progress the entire time.

BodyRock Workout #46: Upper Body Blast + Abs  (With Warmup).

So much can be accomplished in what we have left of this year - we can help you give yourself the best holiday gift ever - confidence, strength and a better version of your body that is sure to piss off your in-laws (JK 😂 ).

BodyRock Workout #46: Upper Body Blast + Abs  (With Warmup).

Maybe the biggest and most dramatic change that we can provide for you is helping you fall in love with fitness by Christmas, and for me this is the biggest part of what we are offering here at BodyRock. Working with us each day, 15-20 minutes at a time, getting to know our Coaches, seeing the steady improvements - you will start to like, then love and eventually want to ‘joy hump’ your BodyRock workout each day. That might sound ridiculous to you, but we’ve started in excess of maybe a million people on their first steps into fitness over the last 15 years and 1.7B video views, and I’ve seen what happens when BodyRocking lights the spark in people’s hearts - and one of the direct outcomes is that fitness becomes an enjoyable lifestyle. So apart from the better bodies, clearer minds, and passionate hearts that movement with us inspires, you will actually evolve into a BodyRocker which means that you don’t quit, you don’t give up, you own your shit, and any barrier or challenge that you face on the Mat or in your life you know that you can break it down and own it and make it work. It’s so much more than just looking better in your jeans. 

BodyRock Workout #46: Upper Body Blast + Abs  (With Warmup).

If you want to train with us, you can use this link to get a full annual membership to BodyRockPlus.com our fitness streaming service for just $49. That’s 50% off, and you will be grandfathered into this 50% off annual rate for as long as you choose to be a member (cancel anytime). The regular annual membership is $100, so joining us now as we push towards our goals is the best deal deal we’ve ever offered at exactly the right time to get you into the best shape of your life by Christmas Day. Please note that this offer is exclusively for new members. 

Let’s get started!

Here is a preview of some of the stretches that you can look forward to in today’s BodyRock dynamic warmup. I know that we are technically preparing your body for the workout ahead, but we like to chill into things around here, so all of our warmups are also programmed to feel good. There is nothing like a good body stretch to offload tension and open the body up. Also, everyone needs more stretching in their lives. You too. The warmup video is below. 

BodyRock dynamic warmup

BodyRock dynamic warmup

BodyRock dynamic warmup

BodyRock dynamic warmup

The Warmup Video (Ad Supported Version):

BodyRock Workout #46 (Ad Supported Version):

BodyRockPlus.com Members Entrance: 

Use this link to visit the commercial free, premium version of this workout. Stream to your favourite big screen or device, like AppleTv, Roku, Amazon Fire Tv, and more. Thanks for supporting the BodyRock team by becoming a member. 

The Workout Gear: 

BodyRock Fitness Gear Deals

Today we are using the Ankle Weights, the Wrist Weights, the Exercise Mat from the BodyRock Training System, and we are also brining in our BodyRock 20lbs Kettlebell for some strength training. You can sub in a hex Dumbbell for the Kettlebell if you don’t have one, but we will be using the Kettlebell as a strength training accessory so consider picking one up from our shop to power your future workouts. 

BodyRock Workout #46: Upper Body Blast + Abs  (With Warmup).

The fitness gear that we use will dramatically increase the speed and quality of your results. They are fat loss accelerators, which is why we incorporate strength and hiit training together - when you add resistance, you will burn calories at an elevated rate for up to 36 hours after you complete your 12 minute BodyRock workout with us. Simply put, adding the Vest and weights we use allows our daily 12 minute workouts to ignite a long lasting 36 hour fat burn that can’t be matched. 

BodyRock Kettlebell

The Workout Breakdown: 

Follow Jana as she leads you through today’s 12 Minute Hiit Workout. I’ve previewed each of the exercises from BodyRock Workout #46 below, along with some quick tips and instructions passed along by Jana. There is some really great instruction about how to handle Kettlebells in today’s workout, so pay attention for that, having a bit more knowledge about how to train safely will give you even more confidence to handle yourself as your fitness journey progresses forward with us. 

Exercise #1: Kettlebell Chest Press with Glute Bridge. 

Exercise #1: Kettlebell Chest Press with Glute Bridge.

Exercise #1: Kettlebell Chest Press with Glute Bridge.

Exercise #1: Kettlebell Chest Press with Glute Bridge.

Exercise #1: Kettlebell Chest Press with Glute Bridge.

Exercise #1: Kettlebell Chest Press with Glute Bridge.

The most important safety instruction for this exercise is not to change your hand grip / switch hands, over your face or head. There is a great micro tutorial on how to handle the Kettlebell for this exercise baked right into the workout. Always lower the kettlebell and bring it down to your belly before switching or changing your grip in any way. If you are wearing our Wrist Weights, you will notice that they provide a really nice cushion for your Kettlebell to rest against as you power your chest press up and down. The Wrist Weights will also give you an extra kick of spice for your chest too. Use your glutes to push your abs up. The only thing that should be moving is the Kettlebell, your legs, core and hips should be locked in and engaged. 

Exercise #2: Straight Leg Raises.

 Exercise #2: Straight Leg Raises.

Exercise #2: Straight Leg Raises.

The real key to this exercise is to discover the sweet spot where you are right on the edge of what you are capable of, while maintaining proper form so that you actually get what is intended out of this exercise. Find that lever point. If you need to bend your knees to get there thats ok. Keep the tension on your core, without sacrificing the exercise mechanics. The Ankle Weights are going to start carving out your abs and core pretty quickly, so you might need to readjust your knee bend as you start to hit the wall. Remember, hitting failure when you are in the zone and trying your best is something to celebrate. Every time we max out and hit our personal limits, we advance those limits - even if just by inches. Those few breaths and heart beats that you went beyond your previous limits - either real or imagined, is a new space that you have claimed for the goals in your life to take root in. When you start, it might take a week to make enough room for just a handful of soil to plant in. Tend your garden. Be consistent. Grow it a handful of soil at a time. Your sweat is the water that will make your dreams grow. 

Exercise #3: Standing Kettlebell Rows. 

Exercise #3: Standing Kettlebell Rows.

Exercise #3: Standing Kettlebell Rows.

Exercise #3: Standing Kettlebell Rows.

Exercise #3: Standing Kettlebell Rows.

Exercise #3: Standing Kettlebell Rows.

Set up in a lunge position. We are going to take every row from the floor, which means the bottom of the Kettlebell will full set down after each row. Keep your body positioning locked in. As you fatigue, you are going to start wanting to come up into more of a standing position with the weight, as you start to try and compensate with other muscle groups. We are going for max reps with your form intact. Keep your focus on what you are doing. 

Exercise #4: Classic Bicycle Crunches.

Exercise #4: Classic Bicycle Crunches.

Exercise #4: Classic Bicycle Crunches.

Exercise #4: Classic Bicycle Crunches.

You know them, you love them, and we are doing them because they work. This time however, the challenge is to take these guys slow and really feel those Wrist and Ankle Weights spicing up each rep. We are going opposite knee to elbow (or as close as you can), pelvis and tailbone tucked under, ribs in, opposite shoulder up off the floor. Take it slow. If you need to touch your heels down, do it. Own this exercise. 

The Workout ‘Finisher’.

I didn’t know that as I was filming this workout, that Jana had a finisher in mind - it’s the first time that anyone has tossed one into this series so far, and I think it might be here to stay. I won’t ruin the surprise, but here are some images of the bicep / tricep bonanza to finish off today’s workout which should leave you feeling like a T-Rex after this burnout. 

The Workout ‘Finisher’

The Workout ‘Finisher’

The Workout ‘Finisher’

The Workout ‘Finisher’

The Workout ‘Finisher’

The Workout ‘Finisher’

Congratulations for smashing out BodyRock workout #46 with us today. This week, we will be introducing you to 2 completely new BodyRock trainers, so stay tuned. Our West Coast Crew has now expanded to 5 Coaches, and we will be also adding Yoga in October. We are just 46 workout episodes into this new series, but I think that you can see how the quality of the offering is steadily improving week after week. Just as you are working with us to improve, I am locked in to making this the best workout experience possible. Let’s see what we can achieve together.

Best,

Freddy.

P.S.

Wrap your head around joining us on our Christmas push. 

 

 

1 comment

This is awesome! Thank you for this workout!

Heather September 22, 2022

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