BodyRock Workout #47: Lower Body + Cardio (With Warmup).

Hi BodyRockers,

It’s always exciting when I can introduce you guys to a new BodyRock Coach. Today I’m really pleased to introduce you all to Tori, who will be joining us as a series regular here on BodyRock. Before joining us, Tori taught spin, group EX and continues to be a star athlete and instructor here in downtown Vancouver B.C.  

As you guys know, we have posted a community goal to work towards, because ultimately we need a timeline around what we are working towards. We each have our own unique ‘why’ for exercising, but what we can all hold and share is the ‘when’. We are getting in the best shape possible for Christmas Day 2022, because there is enough time from now, until then to make measurable, noticeable changes in our weight, body composition and strength. That’s our collective goal - and we would love you to join us in that quest. 

Today’s Workout Video & Warmup (Ad-supported version):

 

There is a full preview of the exercises from today’s workout below in picture format. Review the exercises in advance to prep yourself for the workout. When you are ready to train, click play on the video and follow along with Coach Tori as she leads you through your workout in real-time, training right along with you.

Listen for her tips and instructions. We typically include modifications for each exercise to make them either easier or harder. If there is something that you simply cannot do, simply substitute another exercise, do some jumping jacks, or even just march in place. Go at your own pace, and make the workout work for you.  

This video is ad supported with commercial breaks. If you would prefer to stream our workouts to your favourite screen or device including AppleTV, Roku, Amazon Fire, and more, commercial-free, join us on BodyRockPlus.com where you will also get access to our complete workout library at your fingertips. 

The Workout Gear: 

Today Coach Tori is using our BodyRock 10 lbs Hex Dumbbells and 20 lbs BodyRock Kettlebell to provide the bulk of the resistance for this workout. She also later levels up with her BodyRock Core Band. 

BodyRock Workout #47: Warmup Circuit Preview:

Tori kicks today’s workout off with a short warm up that includes the following movements to wake up the body and start to feel our strength and flexibility. 

1. Inch Worms.

2. Squats and Squat Pulses.

3. Hip Rotations.

4. Back Lunges. 

5. Alternating Lateral Lunges. 

6. Arm Crosses. 

If you are just starting to move your body again after a long period of being sedentary, you might consider working your way through today’s warmup as your workout. I know of a number of people that have recently joined us on BodyRockPlus.com that find the warm ups challenging enough at their current fitness level to just start there. If that’s you, then amazing. You are moving, and with each day that you continue to move, you will be getting stronger and more capable. This is your workout. Own it - even if it’s ‘just’ the warmup. There is no ‘just’ when it comes to BodyRocking - something is always better than nothing, and ‘something’ can always lead you forward towards bigger goals. 

BodyRock Workout #47: Exercise Previews and Tips. 

Today Tori is leading us through a 45:15 intervals, with 4 exercises. 

Exercise #1: Static Curtsey Lunges (Left):

Tori is using a pair of 10lbs hex dumbbells for this exercise. You can go bodyweight only, or you can snap on our BodyRock Weighted Exercise Vest, along with our Wrist & Ankle Weights to go hands free for maximum balance. Adding the gear will give you a better and longer burn from today’s workout - up to 36 hours of increased calorie burn for getting that gear involved. 

Exercise #2: Static Curtsey Lunges (Right):

Tori gives us one of the best set up tips for the Curtsy Lunge that I’ve ever heard, and it’s particularly helpful if you have always struggled with balance when attempting these, or just not being sure where to place that back foot to nail the ‘Curtsey’. Keep the back knee in line with the front ankle and it’s pretty much problem solved. For this exercise, you want to get low and drive tall - focusing on keeping your glutes and core engaged. Follow Tori’s breathing cues, she really focuses on the power of your breath when you train. There is a lot of power in your breathing that most newbies to fitness either ignore, or don’t know about. Start listening to Tori’s breathing cues to align with your breath. 

Exercise #3: Squats to Press. 

 

Level up this exercise and make it more Spicy by adding the BodyRock Core Band. 

Open those feet wide and we going to ‘drop and drive’. Sit your booty back into the heels and engage your core, firing those glutes. Hold the pace that we are attempting to keep together…down 2, up 2, but if you need to slow things down and go at your own pace, that’s cool too. Make it work for you and own it - just meet me where you are pushing up against your best effort and stay in that headspace. This is a place which exists beyond the level of effort that you typically put into physical movement (or anything else for that matter) in your day to day life. This is the mental and emotional space that you get to play in and hang around at during your workouts when you push yourself just a little bit beyond just merely existing. It’s this somewhat altered state of reality that you get temporary access to when you are exercising, it’s a mindset where you can connect with feelings of hope and creativity at an elevated level of being because your body is busy moving and huffing and puffing in a healthy way and you are focused exclusively on you in a rather ‘physically’ profound way. I’m not sure if what I am describing is related in anyway to the ‘Runners High’ - that feeling of elation that runners sometimes experience when they move, but it does feel good, and it’s something people tend to want to experience more of once they’ve experienced it, and thats one of the ways fitness becomes easier to pursue the more you practice it, because BodyRocking becomes a gateway for extremely pleasurable quasi-meditative state. 

Exercise #4: Kettlebell Swing. 

If you could only do one exercise for the rest of your life to keep your whole body in shape, the Kettlebell swing wouldn’t be a bad choice. Tori is swinging our BodyRock 20lbs Kettle Bell in this season’s light pink. 

Experiment with syncing your breath to the movement and using your breath as a source of focus and power. 

Consider Tori’s question: What are you working for? 

Congratulations, you just smashed BodyRock Workout #47: Lower Body + Cardio. I hope that you had a great workout - and I’d like to welcome Coach Tori to our Vancouver B.C. Crew. You can look forward to more of her workouts inside of BodyRockPlus.com streaming soon. If you aren’t already a member, we’d love to have you onboard. 

That’s it for today team, tell yourself something positive and get on with your day! 

Freddy.