Get Back On It Challenge – Workout 3 | Joe Wicks Workouts

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1. 0:00 – 5:00: Body Coach app
2. 25:00 – 26:22: Body Coach app

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• 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

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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. Welcome to workout number three of my Get Back on It Challenge. I really hope you're enjoying the workout so far and I really hope you are quite literally getting back on it and feeling the benefits and are feeling motivated and inspired. That is the aim of this. And today's workout um is going to be similar in terms of the working sets, 30 seconds of work, 30 seconds rest. And we're going to do a slightly longer workout today. So, it's a 25m minute workout. So, we are increasing the intensity. And what we're going to do is 25 different moves in 25 minutes. I love these workouts cuz they go quite quick.

0:46 Every move is different and it's um bit more kind of engaging and yeah, we're going to love it. It's fantastic session. So, first up, we've got jogging on the spot or sprinting on the spot. So, obviously you can march if you're an absolute beginner, want to just go slow, you can jog, or if you want to go full speed, we're going to sprint for 30 seconds. Okay, let's go. 30 seconds of jogging or sprinting on the spot. Every move's different. We got 25 moves to go all the way through. 3030, right? Come on. Knees up high. Pump the arms. Go straight back. How fast can you move now?

1:24 Excellent. 10 seconds all the way. Big push for the finish in five, four, three, two, and one. I'm not even joking. I've just got a stitch coming on. [sighs] Stitch room. That's not a good start, is it? Right. Next exercise is going to be lunges. So, feet together, nice and straight. We're going to step back into a reverse lunge. and then alternate. So we go left leg, dropping that back knee down, straight back, feet together. That is our second move. I went out. I went a bit quick out the blocks. So nice straight back. Slow reps. Dropping that back knee down.

2:14 Trying to push through the heel of the front foot. Push through the heel. That's a heel. Activate your quads. We got 15 seconds. Every move's different, so we're just doing one set of each before moving on. This workout's going to fly by. These ones go quick. Right, let's go. 5 seconds. We're back into it. Three, two, one, and relax. Remember, if you are feeling a little bit stiff, a little bit sore, it's normal. Your body is getting back into it. You're working your strength up. You're building up your endurance again. So, if dropping your back knee down is really difficult, you know, you can just do a little bit of an easier version. So, just don't as low, don't drop as deep. Next exercise, another set of slow motion burpees. So, what we're going to do here, hands on the ground, step your feet back. I just want to build your strength up and your fitness for those big boy burps in the future, right? So, stepping back, step

3:08 up, reach up. This is a good way of just building that up. Stepping back, reach up. Very good. So, really stretch those legs back into the high plank. Step forwards. Reach up the hands and repeat. Reach up and repeat. Arms come up nice and high. And and rest. Okay, let's have a quick little drink. That's number three complete. Exhale number four. Nice simple set of squats. And remember, you can go nice and parallel, you can turn your feet wide, you can do sumo mode, whatever works for you. We're just trying to keep those heels flat on the ground as we drive up.

3:58 So, we're trying to keep our feet flat and push through the heels. Yeah. So, from the side, let's go. So get as deep as you can and stand up tall. [sighs] Sitting into that imaginary chair driving through the heels. Squeeze the quads and glutes at the top. [sighs and gasps] Excellent. Slow rep. Control it. We're not in a race. We're trying to control on the way down as well. Push through the heels. Stand up tall. We're going to throw it in the quads. Right, quick little drink. So, our next exercise, we're going to go for number five, which is going to be push-ups. So, down on the mat, we're going to do push-ups and we're going to roll over onto our back for an abs exercise. So, we're going to stand on the mat for a couple of moves. Um, remember, if you want to stay on your knees, that's fine. The aim is to try and bend those elbows, tuck them in, and press up. Bend the arms, chest the floor,

5:02 and press, keeping the abs engaged. Let's go. I'm going to stand on the knees as well. You can also do four push-ups if you want, but I'm just trying to keep those elbows tucked in. Make them a bit tougher and really focus on the chest and triceps here. So, bring all that weight forwards. Bring all that weight onto your chest and triceps. Bring it forwards. Push up. So, we're not just going to bend from here. Now, bring all the weight forwards. Load up the chest and push up. Tuck them in and relax. So, we're now going on to our back. This is exercise number six, which is going to be an ab crunch. We're going to be straight on our back. We're going to do some ab crunches and then we're going to do a set of a static plank for the abs as well. So, these these two are focus on the abs. So, what we're going to do, legs up to 90° if you can, and we're crunching from there. If you can't do that, just keep knees on the floor.

5:55 Sorry, 10 knees, feet on the floor, and then just crunch up from there. Think about lengthening and contracting your abs. I want to go legs up. [bell] [sighs] Breathing. Inhale on the way down. Exhale as you crunch. Inhale. Really think about the abs. Target the muscles. Always meet the knees if you can. Last few and relax. Right. So, that's already engaged the ab that's woken up a little bit. We're now going to do a plank. So, we're going to do an elbow plank for 30 seconds. If you find that too difficult to be off the ground like this, do it from the knees. And think about just again bracing the core. You're trying to really, you know, bring your belly button up towards your spine.

6:55 Engage all these muscles here. If that's what you can do, go for that. If you've got a bit more strength, just lift the knees off the ground. So, the knees are slightly off the ground. Off we go. So, I'm not locking my legs out. I'm just keeping my quads a bit soft, knees just off the ground. Put all the abs on the abs. Squeeze and hold. Good. Try not to hold your breath. Keep breathing. Okay, 10 seconds. We're up on our feet. Hold it. Squeeze the abs. Belly button up towards the spine. Hold it. And relax. [sighs] Okay, breathe. We're up on our feet.

7:40 This is number eight. So, a bit of a cardio move now. We're going to run on the spot and climb that imaginary rope. Remember to try and stretch up nice and high. Pull it down towards the center of your body and go for speed. Now, let's try and put a couple of lower intensity moves. Let's now pick up the energy by going a little bit faster, elevate the heart rate in three, [bell] two, let's go. So, number eight. Let's climb the ramp. Knees are high. Stretching up the arms as high as you can. Pull down. Right. Can you speed up? Can you go a little bit quicker now? Come on, let's go. 10 seconds. Let's go.

8:28 High knees. Drive the knees up. Three two one and relax. [sighs and gasps] All right. Doing great. We're doing great. Got the hiccups. We're doing great. Next one's going to be power squat. So, if you can't do the more explosive power squats, which is like this where your feet go wide, fingertips at the floor, you can just step. Okay, so just step nice and wide and fingertips to the floor. That's a kind of easier version. If you can do power squats, okay, let's go. 30 seconds of trying to get those fingertips to hit the floor each time.

9:12 Fingertips to the floor. Amazing. Okay, 20 seconds left. Then we're going to go into our 10th exercise, which is going to be the truffle shuffle. [sighs] I keep jumping. I'm use those legs. Bend those knees. Legs are doing the work in three, two, one, and rest. That hits the quads. That hits the quads. Right, we're going to now go for a truffle shuffle. So basically, you're just going to come along, move lateral knee across the mat, touch the floor, sort of you bend the leg slightly, so squatting down almost left to right for 30 seconds. We're doing great. This is our 10th exercise.

9:58 So nice deep breaths. Keep working. Here we go. Let's move. So left and right. Remember, this is you against the clock. It's not a race against me. It's just can you move your body as fast you can? Can you get a little bit, you know, out your out your comfort zone? Can you push yourself? Can you really see progress in your exercise, in your moves, in the amount of reps you do? How fast can you move your body? Let's go. 5 seconds. Fingers to the floor. Three, two, one, and rest. Remember, every exercise does get easier as you get stronger, but you've still got to be pushing every time. pushing to the bell, getting as many reps as you can and just really trying to get these workouts are so short. You've got to try and get as much as you possibly can out of right.

10:53 [sighs] We got off to a great start. That's 10 moves complete. We're now going to go down into a slow motion [cough and clears throat] mountain climber. So, high plank. Let's go. Knees to chest. So, it's a slow version. We're not We're not jumping in like this. Think about the core. Work on your abs here. So, plank knee. Plank knee. Drive it right up towards your chest. Plank knee. We're going to go down onto our back for an abs exercise after this. So, really squeeze those abs. Brace the core. In. Out. Shake it all about.

11:36 Excellent. We're going to feel that in your abs. the more you slow them down, the higher you bring that knee up to the chest. That really, really activates the abs. So, we're now going to do single leg crunch, which is going to be on our backs. And so, we're going to do 20 seconds on each side. So, basically, right leg's going to come up first. We're going to do 20 seconds. We're trying to get the shoulders off the ground, trying to meet that leg. Then, we do 20 sec, sorry, 15 second. Let's go. So, touching the shin.

12:07 [clears throat] I'll give you a little shout. We're going to switch legs. It's right leg at the moment. Okay, we're going to switch sides in three, two, and one. So, that left leg comes up. Crunch. Try and really touch that shin. [sighs] Trying to get those shoulders off the ground. Crunch up. Tuck the to shin and rest. Brilliant. We're doing great. Right. Number 13. Squat pulses. Now, we're going to do a slow exercise. It's not an explosive one. It's a pulse. So, rather than coming right the way up like this or jumping into it, we're just going to basically just pulse like this.

12:50 Just pulse, pulse, pulse. Really gently in a lower position for 30 seconds. Okay. So, squat pulses. This is number 13 of 25. We're doing great. So, it's going to be a burn. So, we just pulse like this. [clears throat] Okay. So, we stand nice and low, [sighs] slower. Just pulsing. Okay. Oh, here goes Maisy. Just pulse. Staying weight in the heels. I'm not standing right up. I'm just pulsing that low position. Three, two, one. Oh. Oh, it's a bumps and burner. Okay, next up we got star jumps number 14. So, nice fast feet, hands above the head for 30 seconds.

13:48 We're doing great. This is number 14 of 25. We're over halfway. You're doing brilliant. Well done. Thank you again for training with me like of all the trainers in the world. I appreciate it. I love it. Love your time. I love your energy. Let's go. Hands over the head. Old school start out. It's a classic. Hands over the head. Want to make it tougher? You can actually go for some explosive ones. They're a lot harder. Much more of a burn. 15 seconds left. Come on. 10 seconds. Move quicker now. I want to see that heart rate elevate for five. Four, three, two, one, and recover. Fantastic. Brilliant. Right, number 15. We're going to do a a run like a run on the spot. We can actually move across. So lateral run. So basically, it's going to be nice high knees to the left and then run to the right. So lateral high knees, nice and quick.

14:59 We're starting in 5 seconds time. It's number 15 and only 10 more moves to go. Right. Come on. Give me your energy now. What you got? 30 seconds of [sighs] lateral high knees. Pump those arms. Pump those knees. Lift them up. And again. Excellent. 15 seconds. Come on. Getting back on it. Building ourselves up. Layering it up. layering the strength on. Getting our heart and lungs stronger every single week. Three, two, one, and rest. 15 complete. [sighs] 10 to go. So, next exercise we're going to do, we're basically going to scoop up like you're scooping up a ball. So, touch the floor, scoop, and jump. If you can't do the jump, just scoop and lift. Yes. So, it's kind of like a free throw, like a three three-point basketball throw. Um, that's our that's our challenge. Now, let's go. So, come down and up. Scoop, [snorts] scoop, jump, scoop, jump.

16:14 Change directions. Face the other way. Scoop. But make sure you're bending those legs. Like the legs are really working. You're doing a deep squat. And come up. Good. Change positions. [sighs] Big jumps. Last few seconds. Squat, jump, squat, and jump. That's a burn. Okay, brilliant. Next exercise, number 17. Front kicks. So, we got two options. Slow it down. One, two. or you can jump into them a little bit quicker. 30 seconds of front kicks. So, you go slower or faster. Just keep those front kicks going up and down.

17:03 Right. My heart rate's low. I'm going to try and pick it up. Let's stop it quicker. Let's go. So, kick. Let's go. Keep pushing. [sighs] Come on. Let's go. Keep working. If you feel it start dropping, lift them higher. There's the effort there. 15 seconds. Let's go fast. One, two, [gasps] [sighs] five on the clock. Four, three, two, one, and relax. And rest. Okay, next up, we're going to go into a a bare core position. Now, what we're going to do, so from here, so your knees are on the ground [sighs] just going to lift ourselves up like this. And then we're going to tap shoulder, shoulder, tap, tap. This try not to rotate too much. Keep the abs engaged. Shoulder taps. So, bear crawl position from there. And then if you can, go tap, shoulder, left, right, left, right. Squeezing those abs. Quads are going to You can feel your quads working too. Shoulders are working.

18:21 [sighs and gasps] 10 seconds. I can really feel in my quads. Relax. Oh, burns it. Really feel it in there. Okay, so number 19, we're going to do some ankle taps now. So, we're basically going to be laying flat on our back. So, another ab exercise. We've got two two ab exercises. Now, we're going to be feet flat on the floor. Just lift ourselves up like this. Shoulders off the ground. And then we're just going to tap our ankles. So, you're sort of using your obliques to sort of pull yourself down. Crunch laterally.

19:05 Let's go side to side. So, let's go. [sighs] So, our shoulders off the ground. Our head and shoulders. We activate our abs. engage them. And then we go left, right, left, right. Trying to tap those heels or the ankles. [sighs] [snorts] It's hard. Last 5 seconds. And relax. [sighs] Okay. Next I want to do a single leg bicycle crunch. So from here we're going to go elbow to knee. Elbow to knee. So nice and controlled. Slow reps. Elbow to knee. Coming up. Trying to not just bring the knee here. We're trying to really meet meet the knee with the elbow. So we're trying to bring our shoulders off the ground with that crunch.

20:04 We're backing off the after this. Off we go. Elbow mixing. Using those abs crunch in [sighs] me. Squeeze. 10 seconds. Keep squeezing and rest. Right. Let's give that a little break. We're up on our feet now. Great news, we've got five more moves. We've done 20. Final five minutes. I'm going to try and step up a little bit now. So, we're going to do fast speed. So, this isn't like high knees like a sprint. A bit lower down. Just fast feet. So, sort of hotter, quicker, faster. Not lifting knees up. You're going to feel your quads and your car burn really, really quick. Feet. It's a burner. Buns and burner. Three, two, one. Let's go.

21:10 That's it. Fast feet. That's it. Fast feet. Keep going. Keep going. Feel the burn on the ping and the calves. It's a burner. Ah. Really burns. 10 seconds. Faster. Three. Two. One. A. It really burns. Not found that one. Good move though. Got the heart out, didn't it? Okay, next up. This is a tough move. Now, if you can't do squat jumps, I just like a nice fast set of air squats. So, we're just going to go down, up, down, up, down, up. If you can, if you got the energy for it and your legs and feeling good, you're going to squat jump. Okay, so let's go. Squats. squats or squat jumps.

22:11 Do what you can. You can do half and half if you want. You can do half squat jumps, half air squats. That's what I'm going to do. Half and half down. [sighs and gasps] Standing up nice and straight. Drive through the heels of those feet. [sighs] Three, two, one, and rest. Leg got hit today, don't they? We've hit the legs up big time. Right, next move we're going to do, it's going to be a lateral side lunge. So, first we're going to step to the left. So, it's like this. Left back to the center. We're going to do 30 seconds on the left, 30 seconds on the right, and then we got one more move to finish the workout. You've done really well today, honestly. Brilliant effort. Let's go.

23:06 So, left step, feet together, step, feet together. You're going to feel a stretch through your inside of your leg, but this is the leg trying to work driving through the left heel. That's as deep as you can. That's in that lateral lunge. [sighs] 10 seconds. Then we switch sides. We're going to do 30 seconds on the right leg. [sighs] Really good effort. One more step to finish. Last one. There we go. Good. Strengthening the thighs, glutes. Brilliant move that one. Okay, last two exercises. And that is workout number three in the back. Well done.

23:50 Okay, so feet together, stepping out to the right. We're trying to step nice and far, bending that right knee, nice and low, and dry. Feet together. Repeat. 30 seconds. Right side. Awesome. So, here we go. Let's push. Come on. Well done for committing to today's workout, for pressing play, for getting your kit on, for pushing yourself, and for turning up. It's not always easy. There's some days you just don't want to do it. You're stressed out. You're just tired. You're not in the mood for it. There the days you got to lean on it. Come to it.

24:25 Come to exercise. It's your it is the it's the it's the solution to so many of your you know mental and physical health issues. It's the thing that's going to keep you motivated. So well done. Right. So final move we are going to do a set of burpees. Now if you can't do fast burpees which is like this you can do the slow moes one. Okay. So slowmo step back. It's a big move. You've worked a lot of muscle. So, it is a good exercise to finish on. Give me one big 30 second push. Okay. 30 seconds of effort. Enter the tank. Let's go.

25:07 30 seconds now. You can do this. We're almost there. It's rest time. It's recovery. We've completed another workout. We are honestly back on track now. We're back on track. 15 seconds. Come on. Don't slow down. Maintain that speed. Last 10. How many can we do together? How many burpees can we do in five seconds? Four. Last rep. Last one together. Three. Two. One. [bell] And relax. [sighs] I enjoyed that one. Got a good little sweat on. 25 minutes. It went pretty quick. Another great workout. As I always say, well done for turning up.

25:52 have a good stretch and be proud of yourself for getting another workout done. You know, it is hard sometimes to get the motivation, but we did it and that's what we got to keep coming back to. How do you feel at the end of it? How does it improve your day? How do you feel about work, about relationships, about being around the kids, your patience, everything improves, right? So, exercise is fundamentally going to change your life for the better. So, keep coming back to it. Don't give up. Keep setting goals. Keep smashing it.

26:15 And well done. I'll see you soon for another workout here on the Body Coach app.

Questions about this episode

What is discussed in "Get Back On It Challenge – Workout 3 | Joe Wicks Workouts"?

In order: 0:00 Body Coach app; 25:00 Body Coach app.

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

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How long is "Get Back On It Challenge – Workout 3 | Joe Wicks Workouts"?

The episode runs 26 min; the transcript is about 3,846 words in 32 timestamped sections.

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