BodyRock Workout #1 Full Body Hiit

Hi BodyRockers,

First some news. There is some important information about changes that we are making as a company below. If you are interested in reading about that, please scroll down below the workout. 

Today’s workout.   BodyRock workout #1

Coach Sylvie leads you through todays full body workout.  

I’m pleased to announce that the original BodyRock workout is back, in its original 12 minute HIIT / Strength format. Today’s workout will be the pilot episode of this new daily series (Monday-Friday’s).

This is a Bodyweight Workout. 

I am working hard to re-boot this series and make it accessible from the ground up. All you need for this workout is 12 minutes and your bodyweight. If you want to take your burn up a notch, our coaches wear our weighted vest, and use our pink thing resistance band. If you want to use a non-slip, cushion grip mat for floor work, it will make ground and kneeling based exercises more comfortable. The only other thing that you will need is a bottle for your water and to stay hydrated. 

The Workout Format.

This workout consists of 4 exercises x 3 rounds at 50:10 intervals. It’s important to give your best effort for each of the 50 second ‘work’ intervals, and then catch your breath and prep yourself for the next exercise in the 10 seconds during each ‘rest’ interval. You repeat the 4 exercises for 3 rounds and then the workout is complete. 

It’s easy to follow. 

If this sounds complicated, don’t worry, it’s easy to follow. Coach Sylvie is hosting today’s workout, and she leads you through each exercise and teaches you the correct form as you go. To make it even easier, I’ve placed previews each of the exercises in today’s workout below. Spend a minute looking them over before you get started. Coach Sylvie also gives you plenty of instruction and support during the workout. 

If you need to pause for a break, consider just marching in place, or press pause and catch your breath. 

Workout Gear:

The only gear that we are using today is the 6lbs weighted vest, and our ankle weights. Snap on your vest to up your calorie burn, build strength and boost your results. The vest is recommended, but not required. Feel free to complete this workout with just your Bodyweight.

Workout Difficulty:

This workout is perfect for beginners all the way up to an advanced level. If you put in your max effort (whatever that feels like for you), this workout will leave you feeling challenged, so get ready to get your sweat on. 

The Exercises. 

Let’s take you through the moves in today’s workout. 

Exercise #1 Bird Dog.

Targets: Abdominals, lower back, gluteal muscles, and thigh muscles

The bird dog is a bodyweight exercise that strengthens the abs, lower back, buttocks, and thighs. It can be easily incorporated into almost any core strength training routine because it only requires a mat.

Exercise #2 Squat 

Exercise #2 Squat

Targets: Every lower body muscle. 

The basic squat is a powerful lower-body exercise that works all of the leg muscles, including the glutes, quads, hamstrings, and calves. The squat works every lower body muscle, and the motion of keeping your balance while maintaining an upright posture provides an entire leg workout with added core strength, making it the ultimate lower body workout.

Exercise #3 Good Mornings

Good Mornings Exercise

Targets: Butt, Legs, Core 

While good morning primarily strengthens your glutes and hamstrings, they also strengthen all the other muscles in the posterior chain (the muscles along the backside of the body), such as the upper back, lats, and calves. They also hit all the muscles in the core (including the transverse abdominis, the obliques, and pelvic floor). And if the movement is weighted with our 6lbs weighted vest, it can strengthen your triceps, biceps, shoulders, and traps in addition to everything else we previously mentioned. Yep, the good morning is as full-body as an exercise gets.

Exercise #4 Alternating Back Lunge 

 Alternating Back Lunge

Targets: Abs, Obliques (love handles), legs and glutes

Alternating lunges are a great exercise for strengthening lower-body muscles while also helping to stabilise the abdominals and obliques. When the basic alternating back lunge becomes too easy, try increasing the intensity by adding a 6lbs weighted vest (just like the one Coach Sylvie is wearing) or by holding a set of dumbbells. If you are new to training, the vest is the best choice as it will leave your hands free to aid with balance and performance. 

Now that we have reviewed the exercises, lets get set to do the full 12 minute routine with Coach Sylvie. 

The Full Workout - BodyRock #1 - Full Body / Lower Focus.  

Please let us know what you think about today’s workout. Your feedback and input will help us improve each day. 

This week’s Meal Challenge. 

Meal Challenge

When you support your fitness goals with the night nutrition and Meal Plan, you start to see results up to 80% faster than people who just train. I want to encourage you to start putting more awareness on what you are eating, and particularly what foods you are picking up at the grocery store.

I want to challenge you to start making just a handful of healthy recipes each week - even if you start with just one. This recipe that I’m sharing with you today is from our Intermittent Fasting Plan. Intermittent fasting has become popular because it shifts the focus from what you are eating, to when you are eating. And unlike other diets, there is no need to count calories or restrict your food choices. It’s a great way to sustainably lose weight, and our Intermittent Fasting Plan covers everything that you need to know to get started.

Today’s Meal Challenge: Tacos  

I thought that I would kick off our first meal challenge with Taco’s, since this recipe is a personal favourite of mine, and it comes right out of our Intermittent Fasting Plan’s recipe section. Give this recipe a try this week, and when you do, tag us and show us how your Meal Challenge turned out. 



We are starting something new here with the new ‘BodyRock’ workout, and I’m going to be joining you guys each day, working on my own fitness, challenging myself to not just do the workouts, but also tightening up my diet. If you are looking to start your own fitness journey, this is a great time to start checking in with us each day. Today’s workout is being posted for free, but if you want to join us each day as we strive to get into the best shape of our lives together, then I hope that you will join us on our fitness streaming platform There is a free 7 day trial, or you can get a full year of unlimited access to all of our workouts (including this series) for just $69 with code NY22. If you like this style of training, we would love to have you as part of our fitness community. 



Important Changes Happening At BodyRock. 


Some of you might remember back to 2008, when we made our debut on YouTube. We were one of the first channels to start streaming original workouts on that platform, and almost everyday for years we showed up with a new, free workout for our community of ‘BodyRockers’.

The workouts back then were HIIT - and High Intensity Interval Training was just starting to reach the mainstream. We added our own blend of strength moves, set it to a 50:10 interval and then showed hundreds of millions of viewers how they could get in the best shape of their lives, at home, in just 12 minutes a day.

Our early workouts were mainly bodyweight, which made them accessible to people who didn’t own a lot of gear. The exercises were modifiable, so no matter what level of fitness that you approached them from, even if you were a complete beginner, you could make the movements work for you. No one that showed up with the spirit to change, no matter their age, weight or shape was turned away or left behind. 

Even tho the workouts were being viewed by millions of people, they felt intensely personal, because each of us was only competing against ourselves. After each workout, BodyRockers would keep track of their reps, making notes in their fitness journals which they called their ‘scores’ so that they could challenge themselves to get stronger, faster and fitter with every new workout. Winning meant beating their personal best, not anyone else in the community. 

The BodyRock workout was, and still is, a full body, HIIT workout that takes just 12 minutes to complete.

Why 12 minutes?

Because no matter what fitness level is doing the workout, if you are giving it 100% of your best effort, you will be extremely challenged. When you show up authentically and give it your honest personal best, the BodyRock workout will take you to your very edge. It will also teach you to recognize, in maybe the most authentic way that you’ve ever experienced, when you actually truly show up for yourself - like your somebody that’s actually worth showing up for. You will condition yourself, workout by workout, to feel and hold what its like to strive to be your best self - and you will also become acutely aware when you don’t. That’s a powerful lesson. The more that you get to experience what living at, or near, your true potential feels like, the more you will start to love the 12 minute BodyRock practice that gets you there each day. 


In 2015, we pivoted and moved into the e-commerce space, developing our own line of fitness equipment. We are a small, family based business, and taking on e-commerce, international manufacturing and logistics was a challenge, and one we met with vigour. We scaled our business, but our focus had shifted, and I began to feel that something was missing. The workouts continued to flow, but they got longer, more specialized, and well, with all the gear that we were trying to incorporate from our growing products lines, the workouts got klunky.  

Chasing success and rediscovering purpose. 

There was so much going inside the company that we lost our way. I realize now that we had been chasing after a success that was ultimately leading us away from what made BodyRock so special and unique in the first place - those daily  12 minutes each day that we spent as a community moving our bodies together in the living room. You doing your best, while we did ours right along beside you. 

So I’m beyond pleased to announce, that the original BodyRock workout is back, in its original 12 minute HIIT / Strength format.

As you know if you’ve been following the blogs, HIIT fused with Strength is the most efficient workout in the world for burning excess body fat, building athletic muscle tone and getting in the best shape of your life. We feel proud to have been one of the first to pioneer these types of workouts online, and now, over a decade later, it’s affirming to know that the science has caught up and proven the power of our BodyRock workout. 


I am working hard to re-boot this series from the ground up. All you need for this incredibly efficient workout is your bodyweight and if you want to take it up a few levels, our coaches wear our weighted vest, use our pink thing resistance band and that’s it. If you want to use a non-slip, cushion grip mat for floor work, that can make ground based and kneeling based exercises much easier on the joints and body. The only other thing that you will need is a bottle for your water. 

We are returning to our roots, refocusing on producing the best workouts for our community that we can. We have some changes coming to our websites, a new app on the way and a lot planned. My goal is to bring BodyRock and this community as close to our true potentials as possible. Let’s get there together. 

If any of this resonated with you, I hope you join us into this exciting new phase. And for those of you that don’t know, I’m not just the guy that writes the posts - I’m behind the camera, shooting and directing every single episode. 

Thats it for now. If you find value in what we are doing here at BodyRock, the best way that you can support us is to pick up a membership to and let your friends and family know about what we are trying to do here. 

Thanks for your time, and I hope that you enjoyed today’s workout.









1 comment

For a short workout it worked my glutes and abs. Thank you 😊

Maureen Halstead May 19, 2022

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