Get Back On It Challenge – Workout 2 | Joe Wicks Workouts

What is discussed, and when

1. 0:00 – 5:00: Body Coach app
2. 20:00 – 21:33: Body Coach app

Notable quotes from "Get Back On It Challenge – Workout 2 | Joe Wicks Workouts"

• 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.

  about Body Coach app · at 0:01

Who and what is mentioned in this episode?

Companies & orgs

• Body Coach app — Company · 2 mentions · first at 0:05

Concepts & topics

• DOMS — Concept · 1 mention

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 two of the Get Back on It Challenge. This is another 20inut workout, body weight only, and we're going to keep it nice and simple with 10 moves and we're going to complete two rounds. The timer is set for 30 seconds of work, 30 seconds rest.

0:30 If you're feeling a little bit stiff, a little bit tight, you may have that thing we call DOMS, delayed onset muscle soreness. It can last sort of 24 hours to 72 hours where you feel a bit stiff, bit sore. So, it's all good. You're not injured. It's a very common thing when you come back into exercise, especially at, you know, a long break or you're doing a new exercise. Your muscles are basically just sort of breaking down. But the good news is when they recover and repair, they come back stronger and leaner with even more muscle. So, it's all good, right? So, first exercise, 30 seconds of work, 30 seconds rest. We're going to do some walk outs. Feet at the end of the mat. We're going to walk our hands into a high plank position, walk back, touch the toes, reach up, and repeat that. That's our first move. 30 on, 30 off. Here we go.

1:15 Okay, so walking the hands out, walking back, touch toes, stretch up, and repeat. Hands walk out into a high plank. toes stretch up. Excellent. So, this is our second workout on the Get Back on It Challenge. I just want to get you back into the swing of it, get you falling in love with it again and just feeling the benefits, the physical and the mental health benefits so that you just keep coming back for more cuz you love it and rest. Right, number two is going to be a floor touch shoot hoop, which is basically touch the floor. You can keep it simple. You can touch the floor and just reach up. Or if you want to make it tougher, you can just more of a sort of basketball shot. Yeah. So, it's kind of an easier version if you just touch the floor.

2:05 It's basically like a squat, but if you want to make it a jump, go for the shoot. The old Michael Jordans. I call these in lockdown. The PJ called the Michael Jordans. Right. Here we go. So, touch the floor. Shoot up. So, fingers to the floor. Change direction.

2:25 [snorts] squat or just touch the floor and shoot up. Same thing. Just a nice deep squat. Good. Change direction. So, you're trying to shoot that free throw. If you can jump, just bend those legs and rest. Right, that's a good one for the quads. They're already burning. Next up, we're going to climb the rope. So, another classic running on the spot and stretch up. So, full body move. Get those arms involved. Stretch up nice and high. Pulling the arms from the top down to your tummy. This is number three. Remember, it's 10 moves, two rounds, and we are officially we are back on it. We're back.

3:12 Okay, climb the rope number three. Let's go. Knees up high. Arms come up. stretch, reach, and pull back down. That's it. So, go at your own pace. If you feel that you're going a bit slow, can you step up and stretch and pull? Can we climb that nice rope all the way to the top? 10 seconds left. That's it. In five, four, 3, two, and one. Excellent. We're back. Okay, number four. We're going to do some step up basically a T opening. So we call these in a high plank position. We step and we open up our chest. So it's a really great mobility exercise this cuz you're stretching your hips and you open up your chest and shoulders. Okay. So it's a high plank in the starting position and um really open up. Nice straight arm. So high plank. Step the foot. Right arm comes up. Good. Step the left foot.

4:21 Left arm comes up. Going to feel your shoulders getting a nice stretch as you open up there and your hip flexors, your groins. Step and twist. And twist and rest. Awesome. All right, that's four complete. Number five, we're going to step up a little step up a little bit into a a bit more of an explosive exercise. Now, if you can't do squat jumps, you can just do the standard squats, squat down, stand up. If you want to make this more explosive and really fire up the legs, we can do squat jump. So, it's the same thing. You just land soft and spring up. 30 seconds of squats or squat jumps.

5:16 Let's go. So, really think about landing soft if you are jumping. Explode off the ground using those legs. So, fast twitch muscle fibers. Bang. Up soft. Explode. Oh, it's hard. If it becomes too difficult, you can do half and half. You can just squat down or keep jumping if you got the energy. Next exercise, we're going to go down on our hands on the ground for some push-ups. This is number six. All right. So, again, we're trying to wake up the chest, the triceps, get our core working. So, if you can't do full push-ups like this, [sighs] it's all good. Drop to the knees. Think about building the strength. Build up your strength. So, we start by just doing sort of shallow reps. We're not going right the way down. Obviously, if you go much lower, that becomes harder.

6:13 So, choose the depth. Off we go. 30 seconds of amazing push-ups. And I know they're tough. They're always going to be tough cuz even if they're strong, they feel tough. But you do get better every single time you come back and do another set. You condition your arms. They're getting stronger. You're going to start to shape your shoulders and chest and your arms.

6:40 [sighs] Come on. Chest the floor if you can and push to the top. Last rep. Yeah. I've seen so many people come along in the old days of my boot camp. Couldn't do a single push-up. Look around. Three, four, five weeks later, they're doing a set of 10 full push-ups. The strength comes quite quick. So, persevere them. I know. I know it's hard when you can't do it next you dislike it and you want to avoid it. But actually doing more of them is going to get better. You're going to get better at press ups. So, keep coming back for them. Next up is going to be an ab crunch. We're going to lay flat on our backs. We're going to crunch in.

7:13 Legs up to 90°, hands on the temples, and crunch. Let's go. So, we're trying to crunch, get our shoulders off the ground. Use those abs to pull yourself up and really squeeze and lengthen them and contract. Shorten them. [snorts] If you find that too hard, you can put the knees down. So the feet down on the floor. Same thing cuz chin crunch in strong that easy. And that noise was not a me. It was a Hang on. Got to prove it. I can't do it. It was a back fart. It wasn't a fart fight. It was a back fart. You know they come out. Right. Next up, we're going to do some squats with a knee to elbow. So we squat down again.

8:04 Nice deep squat. Sit down into the squat. As you come up, drive your knee to elbow. Squat down, left to right, right to left. Slow tempo. Let's slow these right down. Okay, so squat down. Knee comes up and across. Place the foot. And again. Excellent. This ain't too bad, is it? Nice tempo, nice pace. This is just about waking up the muscles again. We're not trying to, you know, buckle ourselves and make it so intense that we don't want to come back. I don't want that. I want you to have a rest between your workouts. I want you to feel good. I want you to recover and and when you're ready, you can come back to the next workout and rest. I don't want you to I don't want you to dislike or dis disengage. I want you to enjoy the exercise. Enjoy how it makes you feel.

8:54 And if that means having two or three days rest in between, that's fine. I'd rather you have a couple of days rest or three days off than a months away from exercise. Okay, that's important. Just keep it cons, you know, consistent as well. Consistent. Right, number nine. Oh, we're back to them. Slow-mo burpees. Here we go. I snuck them back in, didn't I? I snuck them in, didn't I? Right. So, stepping back, step forwards, reach up. You got more energy, you got more bees. Jump up. Jump the feet out. If not, keep them slow. Go at your pace. Just make sure you stand up, reach, and do a squat.

9:35 You're doing a squat in a plank. Step and squat. And that's perfect. Well, there's the end of number nine. Next one's number 10. Woo! Little cardio one. Excuse me. [clears throat] We're going to do a front kick. front kicks. This is nice and easy. One, two, one, two. If you want to make it tougher, you sort of jump into them. So, you're just going to jump. Go one, two, one two. Much tougher. So, go at your own pace. Whatever works for you. Let's front kick. Kick. Kick. Good. You're trying to get that foot nice and high out front.

10:22 This is our 10th move. We go straight back in for round number two. Same exercises. 30 on, 30 off. So, I'm going to go a little bit faster for the last little push. So, I'm just going to go one two one two one. That's it. Good. Last few seconds in five four 3 two one. 10 minutes complete. 10 to go. Where's my sweats out? We're halfway through. And we are we're dominating it. We're on a roll. So if anything felt really if you really hated one of those moves, think about it and think, can I switch it out? So maybe switch it for a plank, another jog on the spot. If you do a star jump, you know, I obviously set the work up. If it's a move that you just hate or can't do, switch it. Next up, walk outs. Back in round number two, walk out into the high plank. Walk back. Feet and sky.

11:22 Walk out. Come. This is a good one. It's an awkward one because it's, you know, working a lot of muscle, but you're actually sort of open up your shoulders. You're feeling your upper body work. And then obviously from there, you're going to get the legs involved. It's a squat. So, really working the core as well. Walk those hands out. Walk back feet. One more. Let's go. And now we're up and resting. Yeah, this is a great little challenge. It's not too strenuous. It's not overwhelming. It's achievable because I really want to just in a way like build your confidence back up and to remind yourself like why are we doing this? Why are we doing it?

12:05 Why do it? Because it's not just about losing weight. It's not about what you see in the mirror. That's just one part of it. It's how we feel, right? It's how we feel. It's how we live our lives. It's the energy we want. Right. Floor touch. Reach to the sky. So, squat. Reach up. If you want to make this more explosive, you jump, shoot the hoop, and you can also just change direction. That's hard. So, touch the floor, reach up. Think about how exercise makes you feel. You know, you lose negative energy, stress, anger, frustration, all those feelings you might have when you wake up, you just they just leave, you know, even if it's temporarily, they do leave. They always do. they'll come back. You know, they might get you again if you got kids, if you're busy, if you're stressed. But that's why exercise we always we use it as a coping mechanism, right? It's something we turn to to change the way we feel about life or

13:02 everything. Okay, next up, climb the rope. So, remember, we climb the rope, hands up, we stretch, we reach, we run on the spot as quick as we can. And think about the goal now is to get your heart rate as high as you possibly can. Let's go. 30 seconds. Reach up nice and high. Right. If you're going slow, can you go 10% quicker? Let's go. 10% quicker. Just a little nudge. Go on. A little nudge. Pick it up. Pick up the knees. Stretch the arms. Okay. Final 10 seconds sprint. Come on. [sighs] up for five, four, three, two, and one.

13:46 Fantastic. Oh, yeah. I'm proud of you. I'm proud of you again for turning up and, you know, of all the things in the world you can be doing, exercising is the hardest, right? It's hard. It's easier to grab some popcorn, some chocolate, watch a movie, or to go on the internet or set your phone. It's much harder to set a timer and dedicate that time and to actually work an exercise. So, you're doing the hard stuff. So, well done. Next up, we got a step up tea opener. So, step up, open up, step, and really reach up. Oh, I can feel this like truly open up my hips.

14:32 Arm comes up. So, nice straight line. Arm up. I'm so tired. My shoulders and chest, everything's tight up there. I've worked on my hips, but I got to definitely get my shoulder really improve. I'm so tight through here. [sighs and gasps] Right. Next up, number five, we've got our squat jumps. And then we're going to go into our push-ups. So, if you can't do the squat jumps, remember just take your time and do nice slow, controlled squats. Back straight, drive through the heels. Squeeze the quads. Squeeze the glutes. Activate the muscles. [sighs] I love these 20 minute workout because they go quick. Just think it's 20 minutes, but we're actually only doing 10 minutes of exercise. We're resting for half, aren't we? So, it's 10 minutes of energy, 10 minutes of movement, and it's enough. It's enough. It's just it's something, right? It's something. It's positive. [sighs] So, once you're doing the jumps, when it

15:27 starts to get really tough and you lose the form, just go back into your normal squats.

15:35 [sighs] Good. Driving through the heels of those feet now. Drive through the heels. Last one. And relax. Right. Five more move. Number six is push-ups. Push-ups. If you have an issue with your wrists and you find push-ups to be difficult, maybe do a set of star jumps. A little run on the spot. You can do a plank. If you want to do a plank, you can actually do a sort of mountain climber kind of variation from here on your elbows. If you do find it hard on your wrist on the push-ups and stuff, right, so here we go. Push-ups. I'm going to go for some full push-ups here. Let's go. I'm going to go slow as well. Slow reps, control reps, chest the floor, and push out.

16:23 That's it. Strong chest, strong triceps. Come on. Keeping my abs tight. I'm not dipping down like this. I'm not up here. I'm trying to keep that plank engaged the whole way through. I'm really just pushing a plank. I'm lowering a plank, pausing, and pushing a plank the whole way through. Last rep. Last rep. So important that you think about the press up as an actual core exercise because it's really working all through your core, your obliques. You're having to work your lower back. So, we're now going on to our back for number seven, which is the ab crunches.

17:02 Remember, if you can't do the ones with your knees off the ground. So, your feet like this. If you can't do these ones, that's too difficult. You can just keep feet on the floor. Same here. Support the table. Don't pull the neck. Just hands be temples and crunch. Inhale on the way down. Exhale to crunch up. Breathing is important. Don't hold your breath. Inhale down. [sighs] Exhale up. That's it. Think about the muscles you're working. It's another muscle. You got to lengthen it, shorten it, lengthen it. Oh, there we go. That's another back one.

17:42 I'm not sure. Why do I always always end up having a back fight? She's always fighting. It's an air pocket. That's all I can say. It's an air pocket. It's a wind trap. Right. Next up, we got squats. And we're going to squat. And as we come up, we go bang. Knee comes up and across the body. So, you're sort of working your obliques, your core. So, don't crunch down. Don't sort of crunch down. Stand up tall. And bring that knee up and across. Working your core. So, squat, knee to elbow. Squat. Good. Alternate. Go right to left, left to right. Excellent stuff.

18:25 Drive that knee across. Only got two more moves after this. We've done it. We've done it again. We've turned up. We've committed. We set the intention. We said we're going to do this workout today. We're here. Okay, we're doing it. We're building ourselves up. We're getting ourselves back into the routine. And we are better for it. We are physically better for it. Mentally, we're better for it. I love it. I love it. Love this stuff. And it's okay as well, you know, to have a sometimes just to come in and have a lazy workout. Have a slow, lazy, gentle, like less intense workout. You haven't got to be 110% every time. If that's if your mind's not in that, just come in, start a bit slower, and you might pick up your energy a little bit, but anything is good. Any movement is good for you, okay? And even if you did 10 minutes and walk away, it's 10 minutes, right? So slow my burpees.

19:19 I often find when I start a workout, it's really not in the mood for it. But then you sort of think, oh, you know what? I've done 10 minutes, I want another 10. Then you think, I'm going to go for a walk today. I'm going to put a healthy meal on my body. It has such a knock on effect to so many things in your day.

19:42 Stretch up. Last one. And often hear as well from people that struggle their motivations. They say, "Well, I'm too tired to exercise. I just can't do it. I haven't got the energy for, but you're tired." And you don't have any because you're not exercising. The exercise, it brings the energy in your body. It creates that. So, it's almost like you got to just do a little bit of movement to feel that. And then you, oh, right, I remember now. That's why I do it. That's why I need to keep it keep it up. Right. Front kicks. Last exercise. Can you go fast for 30 seconds or slow, whatever you want? Rest. One, two. One, two. Or you jump into it like so. Kicking the feet out a little bit faster.

20:26 Front kicks. This is the last push now. All right, 15 seconds and the workout is over. We can cheer, we can clap, we can say we did it. Another day, another challenge. Get back on it. Challenge complete. Okay. Five, four, quick, three two one. Yes. Oh. So, have a moment. Have a deep breath. Have a few deep breaths. And acknowledge your effort, your energy, what you just put yourself through. It's 20 minutes. You've done it. Super proud of you. Thanks again. I love it. I love that you come back to train with me. Don't give up. And you know, if it's hard, accept that it's hard, but believe you get stronger and enjoy that that mindset, that challenge.

21:14 I'm going to get fitter. I'm going to get stronger. I want to. That's the mindset you need, and you will get there. So, thanks again. Have a good stretch. Have a cool down. Have a couple of days rest if you need to. And I'll see you next week for even more workouts on the Get Back on It Challenge here on the Body Coach app. Good laughing facts again.

Questions about this episode

What is discussed in "Get Back On It Challenge – Workout 2 | Joe Wicks Workouts"?

In order: 0:00 Body Coach app; 20:00 Body Coach app.

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

2 people, works and ideas are mentioned, including Body Coach app, DOMS. 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 2 | Joe Wicks Workouts"?

The episode runs 22 min; the transcript is about 3,552 words in 30 timestamped sections.

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