BodyRock Workout #1 Full Body Hiit

Hi BodyRockers,

Today we are taking it back to episode #1 of the BodyRock 12 Minute HIIT workout series. This was the first ‘pilot’ episode, and we brought in Coach Sylvie, who is an absolute firecracker, and has the energy, knowledge and passion to kick off this series. 

BodyRock Coach Sylvie

Sylvie is a cancer survivor, a highly sought after personal trainer, an Everlast athlete and a competitive boxer. This woman knows how to fight for what is important in life. Sylvie is based in Paris France. 

Today’s workout:  

Coach Sylvie leads you through todays full body workout.  


The Gear:

If you want to level up your calorie burn and fat loss, Sylvie is wearing our BodyRock Weighted HIIT Exercise Vest. You can also combine the Vest with our HIIT Ankle Weights

BodyRock HIIT Vest and Ankle Weights Combo

Unlike free-weights or gym machines, there is zero learning curve to ‘wearing’ your weights. The Vest snaps on and you are good to go. Because you are wearing your weights, you hands will be free for balance, to help you with your agility, and available for push/pull movements. Holding free-weights and bars can also grind up your hands and cause calluses. Our wearable weights are also great for walks, hikes, bike rides - or any other activity. 

Bird Dog Exercise

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 workout breakdown and trainer tips: This workout is set to a 50/10 interval with 12 rounds. You will push through each exercise for 50 seconds of ‘work’ followed by 10 seconds of ‘rest’ in which you can prep for the next exercise. Listen to Sylvie for cues and modifications. 

Exercise #1: Bird Dogs. 

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 / core. 

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. 

BodyRock Coach Sylvie

 Congrats! You just smashed your full body toning HIIT workout!

Free workout reminder alert

Never miss your workout again. Text us at 1-775-254-9738, and we will add you to our ‘HIIT HOTLINE’ - a free text alert service that let’s you know when our new workouts drop. Getting this little free prompt has helped our community stay 76% more consistent with their workouts. It’s simple, it’s free, and it works. 

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. 



I hope that you guys have enjoyed today’s post - be sure to tell yourself something positive before you start - treat yourself like you are someone worthy of care, because you are.

If you have been enjoying this series and would like to support it, please consider getting a membership to our fitness streaming service

As a member, you can watch our workouts commercial-free, and on any OTT device - like AppleTV, Roku, and Amazon Fire. You will also get access to all of our challenges, bootcamps and other series. We are offering a full year of unlimited access for just $69. That’s a great deal, and you can unlock it with code: NY22 when you sign up. 

BodyRock is family business that is 100% supported by our gear sales and our members. Thanks for your continued support. 












Great workout! Had me sweating!!

Carrie July 11, 2022

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

Maureen Halstead May 19, 2022

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