Get Back On It Challenge – Workout 1 | Joe Wicks Workouts

What is discussed, and when

1. 0:00 – 5:00: Body Coach, Get Back on It Challenge
2. 5:00 – 10:00: Get Back on It Challenge
3. 20:00 – 21:31: Body Coach, Get Back on It Challenge

Notable quotes from "Get Back On It Challenge – Workout 1 | Joe Wicks Workouts"

• Hello and welcome to workout number one of my Get Back on It Challenge. a four-week program designed essentially to get you back into it, to get you feeling confident, energized, and to remind yourself of why we exercise and.

  about Get Back on It Challenge · at 0:15

Who and what is mentioned in this episode?

Companies & orgs

• Body Coach — Company · 2 mentions · first at 0:05
  Transformation comes down to home workouts and home cooking. That is why the Body Coach app has been so successful for so many people. I know you can do this. So, come and join me and take on the Body Coach app today.

Concepts & topics

• Get Back on It Challenge — Concept · 4 mentions · first at 0:17

Full transcript with timestamps

0:00 The secret to your fat loss transformation comes down to home workouts and home cooking. That is why the Body Coach app has been so successful for so many people. I know you can do this. So, come and join me and take on the Body Coach app today. Hello and welcome to workout number one of my Get Back on It Challenge. a four-week program designed essentially to get you back into it, to get you feeling confident, energized, and to remind yourself of why we exercise and just get you back on track with your health and fitness goals. So, I'm going to keep it simple today. It's a 20inut workout. We've got 10 exercises, body weight only, and we're going to work for 30 seconds and rest for 30 seconds. So, take it easy, go at your own pace. Let's enjoy the session and at the end of it, remind ourselves why we come back to these workouts, why we do it, why we move our body to boost our physical and

0:50 mental health. Yeah. You up for it? So, first exercise, we're in this beautiful location here and I've got loads of energy. The sun's shining and we're going to kick things off with a running on the spot. So, you can either jog on the spot, you can march on the spot, or you can sprint. 30 seconds. Here we go. So, this is picking up our heart rate a little bit. We're going to go for 30 seconds. Then, we stop. Rest for 30 before moving on to our next move. You know the drill. Let's go. 20 seconds left. So, if you want to pick up the speed a little bit, start to lift those knees a little bit higher, pump the arms a little bit, and then let's increase that speed a little bit. Good. Increase the tempo.

1:28 Picking the heart rate up. You got 5 seconds left. Four, three, two, and one. Brilliant. You're back. You've already taken the first step. You're in. You're on the challenge. Press play. Let's get through it. Let's do this workout together. Let's finish it. So, next one we're going to do, we're going to do some squats and then kick forwards. So, it's a nice low squat into a front kick. So, from the side, sit down nice and low. Front kick forwards. Taking your time. That's our second exercise. Here we go. Get nice and low. Sit down into the heels. Stand up. Front kick. Squat down. Let's go. So, squat deep. front kick. Excellent. Now, I know even in my experience, you know, motivation comes in waves. Different times of the year, you feel really up for it. You know, you want to continue it. Other times, you struggle. But the most important thing is just to keep coming back to it. Even if you only manage one workout or two

2:26 workouts a week, it's something, isn't it? So, don't give up on it completely. And on the days you are struggling, just keep reminding yourself how you're going to feel at the end of it. I always say that, you know, the energy, the motivation, the feeling you want is at the end of the workout, never really at the beginning. Right, we're on to a off to a good start. Next exercise number three is going to be a truffle shuffle. So, just using the width of the room or wherever you are, shuffle to the left, touch the floor. So, we sort of bend the legs slightly, little bit of a squat left to right as fast as you can, and think about your heart rate. Let's try and elevate it. Let's pick up a little bit. It's a 20 minute workout. It's quite a short one, so let's give it some. Excellent.

3:10 And just, you know, thank you for being here. Why don't I come back to it? Because you're not alone. There's a lot of people that dip in and out, disappear for a month, don't open the app, you know, don't pick it up, but you're back. It's the good sign. And I really hope you feel the benefits at the end of this workout. You're going to feel great. Come on, let's go. 5 seconds. Four. Three. two, one, and relax. And um yeah, I always say like don't be hard on yourself. It's hard to sometimes maintain, you know, four or five sessions a week with a busy family and work, but even if you manage one, two, three, whatever, it's all good. All movement is good for you. Um and always come back to always rely on the exercise that you know is going to change the way you feel. Right. Next one's going to be reverse lunges. So feet together at the front of the mat, stepping back, dropping that back knee down. Off we go.

4:07 So [clears throat] straight back. Take your time. Trying to keep those shoulders back, chest up, and we're just slowing that exercise down. Dropping that back knee towards the floor. Push through the front foot. Push through the heel of the front foot. And repeat. Excellent. Got to love a lunge. Do you love a lunge? Me, too. Right, last few seconds and and relax. Right, next next I'm going to do um we're just going to throw some nice punches. So, straight punches, sort of little sort of hopper. Get those left to right. So, nice straight arms. Get those arms involved. And again, you can slow this down or you can go full speed, whatever you like. Just think about your body, your heart rate. Let's get it back up. And um you know, this is about you pushing yourself. So, here we go. Number five. 30 seconds.

5:09 This is it. My angle in life, my I'm obsessed with getting people moving, right? I just It's all I think about. So, this get back on it challenge is a nice gentle way of just getting you back in back into the app, back into your exercise, and hopefully your meal planning because, you know, I want you to succeed. I want you to be fit and healthy all year round, not just for a month, a year, but how can I get you moving all year round and relax? That's the goal. It's all I think about. So, thank you for giving the Get Up on the Challenge a go.

5:42 Right. Next up, we're going to go down on the ground. This is number six. So, we're going some mountain climbers. If you struggle with mountain climbers, you could do another little jump spot if you want, but we are going to go to this position here on our wrist. So amount of time obviously you can do it really slow [clears throat] like this or you can drive in a bit quicker 30 seconds. Let's go. So one thing you don't want is have your arm be like this. Start in that plank position. So that's the sort of core the base and then it's knees to chest. One, two.

6:22 That's it. Stay strong on the arms. So, keep those arms locked. Hands are stacked underneath the shoulders. 8 seconds left. [sighs] Right. Okay. Nice little push. Speed up if you can and rest. Brilliant. Right, that's six moves complete. We're now going to go into number seven, which is going to be down again in the same position. We're now going to have some push-ups. So, if you struggle with the push-ups in in a full press up or you haven't done for a while, stick to the stick to the press on the knees. And what we want to do is bend those elbows, chest the floor, push up. So, we're not just bending, sticking the elbows out and flaring them out. Bring your weight, all your weight comes forward. So, you load your chest up. Bring your weight forwards. Push up. Let's go. I'm going to extend the knees for these as well.

7:08 So, elbows tucked in. It's much harder to have your elbows tucked in to go wide like this. So, try and keep them tucked in slightly. Really think about your triceps having to work. Your chest is having to work much harder. Elbows tucked in. Straight up. So, push. Excellent. You got 10 seconds on the clock. Again, you haven't got to rush these. Slow them down. Slow. Chest to floor. Full extension. Press up. Chest to floor. Push and rest. Love it. Well done. So, like I said, you might have not done push-ups for a while. That's going to feel quite tough, but every time you come back and do another set, you're going to build that strength. Your chest, your triceps is going to come back. Your core is going to start to strengthen up. So, you know, all you got to do is just keep coming back, keep training, and um, you know, see as a challenge to rebuild your strength, not just about weight loss and

7:55 losing inches. Think about I want to get stronger. I want to do the work that's going to build me up. Next up is number eight, which is squats. Nice and simple. Squat down low. Stand up tall. So just sitting into those heels. You can decide the tempo. I actually find that going slower makes them a little bit harder. So sitting down into the heels. Nice stroke back. Squeeze the quads and the glutes at the top. Really squeeze. [sighs] You can obviously turn the feet out a bit wide if you need to, but try and think like pushing pushing through the heels of the feet. Don't let the knees buckle in either. Drive the knees out and stand up. Perfect. Now remember, if you are if this is your first act workout in a while, the slower and deeper you go, the more muscle you're going to the sore, you know, you're going to feel quite sore.

8:46 So, if you want to just keep it a bit easier, just go slightly shallower. Don't go as low. Don't recruit as much muscle. Just go a little bit easier and you won't have that really sore doms the next day. Right. Next up, number nine, we're going to pick up the heart rate again. We're going to time the ropes and stretch up. And let's really give it some. Let's go. 30 seconds high intensity. Let's go. Accelerate the heart rate now. The knees come up high. Arms stretch up. Come on. We're doing it. This is the get back on it challenge. We are getting back into it. We're giving our body a chance to feel energized, to get strong, to get fit, to get lean. We just got to work for it. It takes work. We're doing it. Let's go. 7 seconds. Knees up high.

9:31 Arms come up high. Three, two, one, and relax. Right, that's nine moves complete. Next, I'm going to do two options. You got an easier version, a nice simple basic walk out. So, hands, you walk out, walk up, stand up. So, just hands, walk the feet, walk. Nice, easy version. So, if you want to speed up and go a little bit more intense, you're just going to jump, jump, jump. Same thing, just a bit faster. Off we go. I'll do the walk out of you. Nice and slow. Stretch up. So, walk into the plank. Walk into the squat. Stand up.

10:15 Stretch those arms. This is number 10. We're going straight back through for our second half. If you need to miss one out, that's fine. Maybe miss one out. A little minute rest and then rejoin me. Don't feel like you have to do every single move. Right. Look, that's it. We're 10 minutes in. We're alive. We're doing it. We're back. We are getting back on it. So, well done. As I said, you can have a little breathe if you need to now. You can maybe miss one out or just slow the slow the pace down. If the jogging's too much, just march.

10:53 It's not about you trying to you're not competing with me. I'm just trying to get as much out of you. But you go at your pace. You think about your heart rate, what you can do, and just push it a little bit. Yeah. And just try and get out of your comfort zone. So, run on the spot or march on the spot. Let's go. So, you've got a nice slow jog. You got a really slow march. There's options here, right? Or if you got more energy, sprint, knees up, pump the arms. We've got 15 seconds. Just go at your own pace, but work, work. Bring the energy. Let's go. Let out the stress. Let out the frustration.

11:29 Anything you're feeling, get out of your body. In three, two, one, and relax. I always say that the exercise, you know, it's not it's not a punishment. It's not a we don't do it cuz we have to, we do it cuz we can do. It's a release. It's like it's releasing all that negative energy and replacing it with positive energy with real focus and just better mood. You're in a better mood at the end of it. And I know you're going to feel that in in 9 minutes time. So stay with me. We got the squat kicks. Squat kicks. We squat down and we kick up. If that's too hard, you don't want the balance for that. Just do your squats. You're squatting down. If you want to throw in the kick, go for it.

12:18 So, remember, it's two rounds. This will be over really quickly and we can tick it off. Day one complete and you are officially back in the swing of it. All right, 4 seconds. Squat down, kick, and excellent. Relax. Right, quick little drink. This house is amazing. So, we hire these house for the day. This one was recent on Grand Design. It's so beautiful and the guy that owns it is an architect and he's got this beautiful out outside like it's like it's like a pool but it's like a natural pool like a pond but it's actually a pool. It's amazing. Right.

12:56 Next up we've got the truffle shuffle. Shuffle to the side, touch the floor and go at your pace. Ready? Let's go. And think about this, right? You could have just been doing anything else right now. You could have been making excuses. You could have been watching TV. You could have said, "No, you know, I'll do it tomorrow." But you're here. You're doing it. You're in the moment. You're alive. You can move your body. And you are you're amazing. So, just keep up. Come on. Be proud of yourself. We're here. We're in the middle of it. 7 seconds and we're not going to give up.

13:32 Deep breaths. Three, two, one. We're in the mixer. We're doing it. We're off. We're back. We're back. And I do have this, you know, I do believe that all movement is good for you. Whether it's a 10-minute workout, whether it's a walk in the park, whether it's going out on your scooters with the kids, like all movement is good for you. And it hasn't hasn't got to be a hit session, but do what gives you energy. Do what makes you feel good and keep coming back to it. You know, regular exercise, it changes. It's so powerful. It's not just about the fat loss lunges now. Okay, here we go.

14:10 Yeah, I know I'm a little bit of a broken record with that, but I just want you to know like and I just want to get the message across that exercise is so much more than just losing weight in inches. So much more. And even though you might not lose weight quick or get a physical transformation, the mental health benefits are instant, right? You just feel better. You feel less stressed the minute you finish exercise. And so that's why we got to tap into that mindset to keep coming back. Right? You with me? We've done four. We've got another six more exercises and then we're done. So, we're going to go left, right. Nice fast punches. Eye level.

14:51 Ready? We're going in 15 seconds. Have a quick drink. You got on. It feels so good to be to be moving my body. And I've just had a new baby, so I ain't get much sleep at the moment. Right, let's go. Left and right. One, two one two. Yeah, I always find that if I haven't had a bit of broken night sleep with little baby Lenny that when I move my body, I shake off that sort of frustration about having slept. It leaves my body and I just feel better for it. Might not push as hard, but still get something done every day. Okay, last few seconds. 5 4 3 2 one and relax. Right, we got five more exercises and then that is workout one complete. We're doing it really. Honestly, well done. Well done for getting back into it. It's just sometimes the hardest thing I always say just pressing play, getting your kit on.

15:50 But once you do that, I'll get you through the workouts. Just keep coming back to the app, keep choosing your workouts. I will motivate you through the sessions. I will get the best out of you. I promise. So, next up then we've got the mountain climbers. If you're not a fan of mountain climbers, you can run on the spot. Off we go. So, can you build up the speed a little bit? Can you pick up the intensity now for the last few minutes? 30 on, 30 off is manageable. We can do this. Come on. 1 2 Keep that back down nice and straight.

16:25 Knees to chest for 10 seconds. Drive the knees up high. Drive them up. and we rest. Brilliant. So, obviously going from mountain climbing straight into press is tough cuz we've already sort of fatigued our shoulders and chest. But that's why I'm sticking to the knees and I'm trying to think about rather than these super wide flaring the you know elbows without getting the shoulders involved. I'm trying to keep them more narrow sort of in line with the body. Then I'm going to come down press from there. It's going to really get the chest and triceps. Here we go. Last set of push-ups.

17:07 So, can you slow the reps down? It's not about speed with these. Slow and controlled. Excellent. Right. Remember, if you haven't done this for a while, don't be hard on yourself. You might have to just do half reps like this. Half a rep and push. You ain't got the strength to go right down just yet. But you will build that up pretty quickly if you keep coming back and doing more push-ups. Last one. [bell] Yes. Right. Three more modes. Got the squats, the rope climb, and then those walk outs or the burpees. And that's the end of our workout. We've done it. 20 minutes goes so quick and it's enough. I feel it's enough to get us moving, to burn some energy, to feel good, and to get that little little mental health boost that we want. 10 seconds time. We got the squat. So, if you wanted to make this tougher, you could obviously do squat jump, but I'm just going to do slow and control squats. The aim here is to keep those

18:08 feet flat on the ground. Try not to let those knees buckle in. Drive the knees out straight back. Push through the heels of the feet. Push through the heels. Good. Squeezing the bum at the top. [sighs] See, I'm controlling all the way down as I'm not just collapsing into it. I'm bouncing out. I'm trying to control the lowering. Drive through the heels. Stand up. And last one. And rest. Right. Final two moves. I got the final rope and then the the walk up burpees or the faster sort of jump out ones. So, let's really go for now. We've got one more minute of exercise. Can you push a little bit harder? Can you think about heart rate? Now, mine's quite low, so I'm going to try and pick up for this last little nudge just to finish on a high. Get the endorphins going in the mind. Here we go. Try the rope. Right.

19:07 Pick up the speed. Come on. Knees up high. Stretch up as well. Arms reach up. Pull down towards the tummy. Stretch. Right. I want more speed now. Finish high. 15 seconds. Come on. We get back on it. We are back on it. 10 seconds. [snorts] Okay. More speed. Stretch. Four. 3. Two. One. And relax. So that little extra push is what makes a big difference in your heart and lungs. Push my heart rate right up. [sighs] So final move. Remember you can do the slow version. Hands on the ground. Walk the feet into that plank. So already you're in that high plank which working the core, your shoulder and chest. Walk the feet up.

19:59 Stretch up. All the same thing. Jump. Jump up. Last 30 seconds. Let's go. I'm going to step them in. If you can jump them, jump them. Excellent. Can you feel the energy in your body? Can you feel that sense of achievement? You're almost there. We're nearly there. We've done it. We've done it together. We've sweat together. We've pushed ourselves. And we are well and truly back. We just got to keep momentum now. Come on. Last few seconds. Step up.

20:39 There we go. I keep clapping. Why do I keep doing that? There we go. Give yourself a clap. Give yourself the high five. We just completed workout number one. 20 minutes in the can. We're 20 minutes stronger. We're 20 minutes fit. And even if it felt really, really hard and you had to miss a couple out or slow things down, don't be hard on yourself. You're getting back into it. It's going to take time. Sometimes it's almost going back to the start, you know, square one back to the beginning. But don't worry because we layer on the foundations. We build up brick by brick and you'll be back to your intermediate, back to your advanced workouts before you can before you even know it. So, well done. Thanks for tuning in.

21:13 Remember, this is the get back on it challenge. The aim this week is to complete two workouts. So, have a few days rest if you need to and then come back to complete workout number two here on the Body Coach Hack. Well done and thank you for joining me today. We are We are back. Well done.

Questions about this episode

What is discussed in "Get Back On It Challenge – Workout 1 | Joe Wicks Workouts"?

In order: 0:00 Body Coach, Get Back on It Challenge; 5:00 Get Back on It Challenge; 20:00 Body Coach, Get Back on It Challenge.

What is mentioned in this The Body Coach TV by Joe Wicks episode?

2 people, works and ideas are mentioned, including Get Back on It Challenge, Body Coach. Each one on this page links to its own page with every episode that mentions it.

How long is "Get Back On It Challenge – Workout 1 | Joe Wicks Workouts"?

The episode runs 21 min; the transcript is about 3,874 words in 29 timestamped sections.

More from The Body Coach TV by Joe Wicks

• All analyzed episodes
• Topics mentioned on The Body Coach TV by Joe Wicks