Sunday, July 21, 2024
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Whole body reboot


Join me for a total body reset! We'll work your entire body to build strong, healthy muscles so your body is in prime condition to burn fat and feel energized and amazing!

This workout is actually from the Make Fat Cry 3 Challenge, and it builds on the first two plans by adding some weighted objects to keep your body progressing! All three “Make Fat Cry” challenges, including the original micro fuel cell, MFC2 and MFC3 Available rock your lifemy online home fitness studio for women – I’d love to see you there!

In Rock Your Life, you can also follow a schedule that's perfect for your stage of life, as I build custom tracks for each challenge and provide guidance for women of all ages. So come and feel at home with us!

Feel free to use modified or lower-impact versions to safely build your strength during this workout and any training session. As you get stronger, you learn moves, learn form, and train within your limits. I will guide you as we go along.

Now grab some heavy objects and let's go!



If you enjoyed the original Make Fat Cry Challenge, please join me rock your life part 2! Once you're done, you're ready to dive into Make Fat Cry 3! You can complete all 3 challenges (and dozens more!) in Rock You Life, so you can complete them anytime!

Get started with this series today!

 

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Whole body reboot

Click to expand and view all workout instructions

Equipment: Heavy objects, optional raised surface
Format: Each action can be performed for up to 1:00 and lasts 3 rounds

Circuit:

burpee double jump

  • Begin standing on top of your mat with your core braced and chest straight.
  • Bend your knees, place your hands on the mat, jump your feet back into a high plank position, shoulders stacked over wrists, core braced, back flat, and gaze neutral (not up or down).
  • Bend your arms and lower your body to the mat, performing a push-up while keeping your shoulders away from your ears. Notice that your hips and torso move in one line.
  • Keeping your core braced and your back flat, push yourself back to the starting position.
  • Jump your feet back to your hands, then jump explosively through your heels twice.
  • Repeat the allocated time.
  • MOD: To reduce impact, cancel the jump and step your feet outward and in.
  • Complete push-ups with your knees on a mat, or complete the entire movement with your hands on a raised surface (bench/couch/chair) rather than on a mat.

bicep curl press

  • Stand and hold the weight with your palms facing forward, core braced, shoulders back and down (as if you were leaning against a wall), bend your elbows, and curl the weight to shoulder height. Note that your elbows remain within your chest during the curl.
  • From this position, rotate your palms so they are facing each other and push the weight directly over your head, being careful not to shrug your shoulders.
  • With control, lower the weight to the starting position.
  • Repeat for the specified time.

Bulgarian Split Squat

  • Start standing with a weight in each hand and one foot high behind you, hip-width apart and far enough apart to form a good lunge position.
    • Sit on the edge of a raised surface and find the best position for your feet so that the edge is right where your hips meet your thighs. Straighten your working leg; wherever your feet touch the ground is where you should be placed during the split squat.
    • Ideally, your elevated surface will be no higher than your knees.
  • Bend your knees to a depth that works for you and control yourself as you lower yourself (making sure your front knee doesn't buckle in or out).
  • As you stand up, drive through your front heels and stand.
  • Repeat for the allocated time.
  • MOD: Perform only bodyweight exercises, lean your hands against a wall for balance, or do regular forward lunges on the mat

Support your workouts by using ROCK AND RESTORE, my free-form essential amino acid formula. This delicious fruit punch recipe contains 30 servings of all 9 essential amino acids (including branched-chain amino acids) in free form for rapid absorption and metabolic utilization, so you can exercise, build muscle, recover faster, strengthen your immune system, and improve Cognitive function.


Supergirl holds up trap activator

  • Start by lying on your mat.
  • Extend your arms by your ears, supporting your core as you lift your arms and legs off the mat (the wider your legs, the easier it will be to move. As you get stronger, bring your feet closer together).
  • As you lift your body off the mat, draw your elbows back toward your chest and focus on squeezing between your shoulder blades.
  • Re-extend your arms and return your arms and legs to the starting position.
  • Repeat the sequence for a specified amount of time.

skater

  • Start standing up straight, core engaged and chest straight.
  • As your left knee bends, take a step back with your right foot and then to the left (your right knee will be aligned behind your left heel).
  • Bend your knees and lower into a lunge position, making sure your chest stays upright and your front knee doesn't go over your toes.
  • Powering through your front heel, jump laterally to the other side, landing gently on the ball of your right foot, then repeat the curtsy on the other leg. Alternate back and forth.
  • MOD: Reduce the jump in the movement and reduce the impact by alternating kneeling lunges or reverse lunges.

bird dog sit-ups

  • Start in a tabletop position on the mat, with shoulders stacked over hands, knees under hips, back flat, and core braced.
  • Extend your right arm and left leg while squeezing the hip of the extended leg, keeping your core braced and your hips level.
  • As you tighten your torso and contract your abdominal muscles, pull your right elbow toward your left knee.
  • Extend your right arm and left leg, repeating for the designated amount of time before switching sides.
  • MOD 1: With your hands on the mat, extend your legs behind you and press them under your body.
  • MOD 2: Instead of hovering your outstretched leg, let your toes tap down onto the mat and gently slide them in as you pull your knees toward your elbows.

Well done rock star! Show yourself today! Let me know what you think of today’s movement in the comments below.


I'm excited to meet you at my online home fitness studio and women's fitness community ROCK YOUR LIFE!

Check out Rock Your Life member Meg as she shares the amazing progress she's made during Rock Your Life.

“I'm so grateful I found this great tribe! I've come so far and gained so much knowledge! I don't think I would have been as successful without all the support and resources of this team. You guys keep me going , keeps me positive!

– Meg

Get everything you need to achieve your goals In my online fitness studio Rock Your Life!

(Back to rock and roll? Just use the “Return Member” button on the same page!)

post Whole body reboot first appeared in betty rocker.



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