Get Back On It Challenge – Workout 4 | Joe Wicks Workouts

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1. 0:00 – 5:00: Body Coach, Get Back on It Challenge
2. 25:00 – 26:18: Get Back on It Challenge

Notable quotes from "Get Back On It Challenge – Workout 4 | Joe Wicks Workouts"

• Welcome to workout number four of my Get Back on It Challenge. Today's workout is a 25minut workout and we're going to increase the intensity by working for 35 seconds and resting for 25 seconds. So.

  about Get Back on It Challenge · at 0:15

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• Body Coach — Company · 1 mention · 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.

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• Get Back on It Challenge — Concept · 2 mentions · first at 0:15

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 four of my Get Back on It Challenge. Today's workout is a 25minut workout and we're going to increase the intensity by working for 35 seconds and resting for 25 seconds. So there's 25 moves in total. We're going to go all the way through for 25 minutes. And as I said, we've increased the working set a little bit, just five extra seconds. That will just increase the intensity and a little bit less rest. So the first exercise we're going to start with the truffle shuffle where we shuffle to the side, we touch the floor as quick as we can, bending those legs, getting ourselves nice and low and just using the distance however far you

0:51 can go. Uh that's our first move. Then we'll rest and we'll go down for our second move which is going to be a plank walk in which is going to be like this in a high plank position where we walk the feet in and out. So that's our first two moves. Are you ready? In three, two, one, let's go. So shuffle fingers to the floor. Move the body as quick as you can. We're doing 35 seconds today and 25 seconds rest. And we're off. Here we go. I'm in this beautiful house, beautiful backdrop. I hope you're loving the new workouts and the new content that I'm filming for you. Okay, 15 seconds.

1:30 Touch the floor. And again, that's it. Use the width. All right, bend those legs. Last few seconds. Five, four, 3, two, and one. And relax. Brilliant. So, next exercise down in a high plank position. We're going to be in a a starting position like this. What we're going to do from here, if you can, if if you can't, just stay in this position. If you can, walk the feet in and out. So in out. You'll feel your quads working. Shoulders and chest. Get a little pump. Here we go. Walk the feet in as far as you can. Walk back out to the plank.

2:12 Walk in and out. Good. And out. Squeeze those abs. Don't let that back dip or arch. In and out. Going to feel your abs working here. Walk the feet as far as you can in. Back out to the plank. In. Out. In. Out. Last one. And relax. Right up on our feet. We're going to repeat them. We're going to do each one twice before moving on. So, we're going to do another truffle shuffle into a plank walking and then move on to a another pair of exercises. So, we're doing sort of pairs. [sighs] Right. So, fast shuffles left to right, touch the floor, bend the legs, use your legs, and go as quick as you can. Let's go a little bit faster this time.

3:07 Let's do it. Come on. Workout four. It's a new week, a new challenge to step up a little bit, to progress even further, and to just keep getting out of our comfort zone a little bit. Just getting that little bit stronger each time. Excellent. 20 seconds left. Come on. Touch the floor. Nearly there. 10 seconds. Burning the legs up this one. Bend those legs. Drop. Drop down. Touch the floor. and relax. Okay, we're now going to go into that second plank walk in holding the high plank position. If you're finding it too difficult to do the walkins, you can just hold a plank. Yeah, high plank. If not, walk the feet in out.

4:01 Brace the core. Think about the muscles we're working. Here we go. So walk the feet in as high as you can. Walk out into the plank and just alternate the feet that you walk in. So in out in out in out [sighs and gasps] in. Excellent. Just repeat that. Keep it going. Shoulders are burning up a little bit. Make sure you're walking back into that strong plank. That's the starting point. In and out. In, out, and rest. Right, let's give those arms a little rest for a second. We're now going to go up onto our feet. We're going to do squats into push-ups. So, two of each. So, squats and then straight down for push-ups, and it's squats, then push-ups. If you want to make this more challenging, a bit tougher, you can do squat jumps. If not, just nice stable, slow and controlled squats is fine.

5:06 Okay, so feet on the floor. Let's go. Sitting down nice and low. Drive through those heels and stand up tall this time. So, 35 seconds and we drop down for the push-ups. [sighs] Again, if you want to slow these down, you can. Think about squeezing the quads at the top. Let's squeeze them, activate them. Back nice and straight. Driving into the heels of the feet. We're trying not to keep our trying not to come onto the balls. So, keep them heels planted on the ground. Just make sure you get that position where you can drop low and stand up tall.

5:43 Okay, push-ups. Now, remember, you can always do full push-ups if you can. If they're too tough, it's knees on the ground, chest to floor, and push. Obviously, the more you tuck those elbows in, the harder it becomes. If you go really, really wide, you'll find they're easier, but obviously it's much more shoulders. We're trying to really target the chest and the triceps a little bit more a bit narrower position. Here we go. [snorts] So, 35 seconds. Go as low as you can if you can. Chest the floor. Push to the top. Extend. Elbows tucked in.

6:22 [sighs] [gasps] Really feel about the chest and triceps. Now last 10 seconds on the clock. That's it. One more push and relax. Right off on our feet again. Straight back through. Second set of squats. So squats into push-ups. Again, if you're finding this a bit easy and a bit too simple to sort of low intensity, you want to make it a bit tougher, you can make it more advanced by doing some explosive work. Fire up the legs a bit more. Yeah. But I'm just going to stick with a nice steady control squats today. So, remember, keeping those heels flat on the ground, driving heels into the floor, squeeze at the top.

7:18 [sighs] That's it. Really create space in those hips. Drive those knees out as well. Drive the knees out. [sighs] That's it. Brilliant. 10 seconds. [sighs] Last couple of reps and we're down again for the final set of push-ups. Remember, these workouts go quick. It's 25 minutes. It's going to blast through and we're going to be ticking another workout off on our challenge. So, if you want to go for full push-ups, give them a go. Maybe you could do, you know, a few full push-ups. But the second that your back's up to deep and you're struggling, go knees on the ground. It's better to get a deep push-up from the knees and do like a half or an arched one from a full position. Let's go.

8:12 So, I like to slow them down. Really control the move on the way down. You got to lower yourself slowly. Press up. [sighs] Slow reps. Slower the better. More strength, more time on the tension on the muscles. Makes it much harder. Makes it hard when you slow down.

8:40 [bell] [sighs] That was chesty. Okay, we're moving on. We're on to number nine. So, we've got reverse lunges, which is going to be obviously feet together at the start of the mat. Stepping back again, slow reps. If you want to make them tougher, you can lunge jump into the move. And that's our first exercise, so we'll do that for now. Let's go. So reverse lunges or you can lunge jump nice and controlled. That's obviously much much harder or just step back as normal. So think about these quads back nice and straight.

9:28 Dropping that back knee towards the ground. [sighs] That's it. Legs getting warm now. Legs are getting warm. with a big muscle group. Big muscles as well as lots of energy. Quick drink. So, we're now going to do a half bit like a burpee. What we're going to do is a burpee into a It's a You're going to step back into it like this. And then you're going to step into that squat hold. So it's sort of step back, step forward, hold. Ready? So step the feet back, step forwards, hold. And again, step back, step forwards, hold. So I'm not standing up. I'm staying in this nice low squat hold position. So your quads going to be burned up now. It's absolutely going to roast the quads.

10:27 Trying to land those feet flat. Low squat out. Forward. Hold. Out. In. Hold. That burns. Last one. Ow. Ah, good move that. You feel that cooking the old quads. Okay, so we're going to go again with the reverse lunges and then into another set of that. And we move on. It's two each time. Two on each one before we move on. So, feet again at the start of the mat. Nice straight back. shoulders back. We're trying to bend that back knee, drop down, and repeat. Okay, so off we go. Reverse lunges. [sighs] Remember, every single set, it's about form, good technique. Better slow things down, do less reps than speed up and be wobbly over the shot.

11:23 So, just take your time. Feet together, reset, balance. One leg might feel stronger. You might feel a bit wobbly on one. Just do what you can to stabilize everything. Stabilize your ankle. Stabilize your knees. 3 seconds and relax. So, back into those very awkward half burp. You step the feet back, step the feet forward, your feet are flat, and we're literally in that really low squat hold. So, quads are fired up from the start to the finish. It's really about a static hold in that low position. [sighs] All right, we're doing good. We're doing really well. Ready? So, stepping back.

12:09 Step forwards. Hold for a second. Look straight ahead. And repeat. Step back. Step forwards. Hold. Step back. Step forwards. Hold. Hold for a second. Pause. And again. Go again. Excellent. [sighs] [snorts] It burns. It burns the quads. They're on fire, but they're working. Big muscle group. They're working. Okay, we got one more rep. Last rep together. Ready? Kick out. Step forward. Hold. Hold it. Oh [sighs] and have a little rest down there. Okay, our next two moves we're going to put together two ab exercises. We're going to do just some ab crunches into a plank on our elbows. So,

12:58 [clears throat] laying on our backs, flatten our backs. What we're going to do is nice wide feet, arms back, crunch up. Let's go. Just trying to get those fingertips in between the knees. [sighs] And then we're going to roll over from this position into a elbow plank on our front. So again, we're trying to wake up the abs here. We're trying to really think about using our core to lift ourselves up. We're not just swinging up. We're not just swinging like this, you know, use momentum. We're trying to control it on the way up and down and relax.

13:44 Okay. So, we're going to go to our front now for an elbow plank. Again, targeting our abs. We just roll over. We're going to go for, if you can, a full elbow plank. If not, knees stay on the ground like this. Just lift and hold. Brace that core if you can. The knees off the ground. [snorts] Let's go. Lift and hold. Lift and hold. So knees are [clears throat] just off the ground. Brace the core. Draw that belly button up towards your spine. [clears throat] And holding that position 18 seconds. That's it. Hold it. Squeeze those abs. Suck it all up. 8 seconds. Hold it.

14:41 and relax. Oh, decent double header. Back to back. Same again. We've got the abs and we're going to get up on our feet and we go for a much more high intensity move. Get the heart rate back up. So, just laying flat again. Feet on the floor, fingertips together, interlock things like this. Get pointy fingers and then come up and try and sort of if you can sort of bring those fingers in line with the knees or get through the legs. Let's go.

15:13 [sighs] [sighs] So, we're trying to crunch up. Shoulders come off the ground. Head and shoulder off the ground because we're using our abs to engage. And lift. Inhale on the way down. Exhale. Crunch. Inhale. Lower. Exhale. Crunch. [sighs] Use those abs. Come on. Use them. Use the muscles. Make them work. Last one and rest. [sighs] All right, the abs are definitely getting attacked here. Now, we're going to go for the final plank on our elbows. Again, trying to really hold that position. Hold that straight plank. Elbows on the floor. Again, think about visualizing as it's a corset. We're trying to bring that in up towards your spine.

16:07 Let's go straight from the corner. 35 seconds and then we're going to go in for a bit of a more of a cardio move on our feet. If you're struggling, your back's hurting a little bit. Let's drop to the knees. Same thing. Brace the core from there. Exercise those muscles if you can. Stay up. [sighs] Okay, we got seven seconds. Hold it. Final plank. Hold, hold, hold. Three, two, one, and relax. Right, we're on our feet now. So, we're now going to pick our heart rate's dropped. We're now going to pick things up again. We got two moves now, and we're going to do the job. So, first one's going to be number 17. We're going to run and throw some really straight punches.

17:00 Then, we're going to go into a squat hold, which is going to be a static move. The squat hold is going to be tough. You ready? So, let's go. Run and punch. 35 seconds. This is number 17 of 25 moves. So, knees high, arms are long, eye level, and just punch. Okay. Bit quicker. Bit quicker now. Come on. Don't drop those arms. Knees are staying high. And keep pushing. 10 seconds. Deep breaths. Now, faster. Come on. Three, two, and one. [sighs] Right, let's get our heart rate back up. Good effort. Well done. Well done for joining me on that little push.

17:53 So, now we're going to static squat hold. So, you can go narrow or wide. As long as your feet are flat on the ground, your heels are flat on the ground. We're going to sit and we're going to hold that position. The aim is to hold that for 35 seconds. It's going to be tough. Let's go. It's going to be a burn, right? So, stay and hold. [sighs] Okay. Right. Feet flat on the ground. Stay low. So, your feet are going to want to wibble, wobble about a little bit. Your knees going to try and buckle in. Try and drive them out. Arms out straight. Straight ahead. You're sitting into that imaginary chair. Sit your weight back into the heels.

18:30 Oh, okay. Hold 10 seconds. Bit lower. Come on. Lower. Hold it strong. Hold. Five. Four. 3. Two. One. Ah, that was hard. Right. Same again. Run and box into a static squat hold. Really fire up on quads. Strengthen our legs. [sighs] Are you ready? So, we might have slowed down a little bit. Let's try and ramp it up now. Let's try and finish on a high, high energy, maximum effort. Let's go. So, run and box. This is number 19. Come on. Big fast punches. Knees up high. Keep pushing. Keep going. 20 seconds to go. Come on. Little bit quicker. Knees higher. How fast can you move? Come on. This is it. Back on it.

19:31 Push in again. Finish hard. Finish fast. In 8 seconds we stop. Come on. Oh, good effort. Oh, it never gets easy cardio punches, does it? Right, we're now going to go back into that squat hold. So, our heart rate is really high now. We're going to try and maintain it. Keep it up.

19:59 [clears throat] [sighs] Going to maintain. Keep it high. Okay. Squat hold. Let's go. Squat hold. Let's hold it. Okay. Right. Let's go. Stay there. Stay low. It really hard. I keep moving my feet. Right. Stick stick them in. Stick them in. Stick them in cement. Stick them in cement, Joe. Stick them down. Right. Hold it. Okay. Now it's hot. Now they're cooking. Now they're cooking. 10 seconds to go. Hold it. Five. Hold. Four. Three. Two. And one. Ah. Ah. Horrid. Horrid. Henry. Right. Next up, we've got mountain climbers.

20:52 Mountain climbers are on the ground. And then we're going to jump up and we're going to do clap under. One, two, two. So, nice fast feet, lifting those knees up, clapping under for the win. We're nearly there now. Let's keep the energy up. So, our mountain climbers. Here we go. So, you can do these slow if you want to. Just keeping that back nice and straight. Knees come to the chest. Or if you haven't got the energy, go for a faster tempo. Tempo. Let's go. One, two, three. Come on. Go at your pace. Step if you can. Lock those arms out.

21:32 10 seconds on the clock. Nearly there. 7 6 5 4 3 two and one. [sighs] Our heart rate's elevated. We're going to try and keep up now till the very end. Four more moves. Four more moves. Okay. So, what we're going to do is clap under. So, hands come up and then just clap. Touch those hands underneath your knees. You ready? Three, two, one. Come in. [sighs] Let's go. We're going to go back down again for our mountain climbers. One, two, knees up nice and high. Work with me. Stay with me to the till the bell. Right to the end. Right to the end. 20 seconds. Come on. We're on it. We're doing it. High knees. Drive them up.

22:30 [sighs] Okay, last 10. You're doing awesome. Don't give up. Don't slow down on me for five, four, 3, two, one, and rest. Ah, I live and breathe. Clap under live and breathe. [sighs] So, I can feel now my heart rate elevated. I'm exerting myself. This is out of my comfort zone. We're trying to push and we rest a little bit. Recover. We go again. So, final three moves. Are you ready? Mountain climbers again. Fast, fast. Knees to chest. Come on. Let's pump them out. Shoulders and chest. Come on. Shoulders are strong.

23:10 Our chest is strong. And we're locking those arms out. I'm going to drive these. One, two, [sighs] if you struggle, have a little breathe, have a little rest, give your arms a few seconds. It's all good. And then when you can jump back up and finish 10 seconds, like little turbo to finish. One two one two one. Two, one, and relax. Yes. Last two moves. So, we're going to finish on the We've got one more set of clap under the final move. It's a surprise, but it's it's coming. It's a tough one to finish on. I just want to finish on a really like 100% max effort, heart rate elevator, the finisher. So, next up.

24:03 [sighs and gasps] Okay. So, clap under those lifting those knees. Let's go. Clap. Clap. Only one more move after this. You've done really well today. Here we are. Workout fall forward. We're out. We're back. We're back at it. We're back on it together. And we're we're just getting that momentum again, aren't we? We're just getting that forming those habits. 15 seconds. Knees up. Clap. Drive. Knee. 10 seconds. There we go for our final move to finish the finisher in 4 seconds. Three, two, one, and relax. I'm happy with that. Good effort, good energy, good tempo.

24:47 So, final move. Are you ready? Now, we obviously been doing slow burpees and doing some of the easier versions. Now, what I received, if you can, is can you jump the burpees at? So, hands like this. Can you jump? Okay. So, not on your chest or floor unless you want to, but try and kick the feet out and jump up. Let's go. So, kick out and up. This is the last 35 seconds. Come on. Hands over the head. Finish strong. Come on. Get out of your comfort zone. Get out of it. Push beyond it. Push harder. Get that lungs working. 20 seconds.

25:25 [sighs] It's burning. Everything's burning. 15. Okay. That's what we're going to do. I just want to make sure we finish the last burpees together. Let's keep going. Right. You ready? Last one. Me and you. Ready? Three, two, one. Down. Jump up. Yes. Get up there, boy. Get in. Big finisher. Another fantastic workout. Well done. Well done for turning up, for getting it done, for completing it. If you missed any exercises out, all good. If you had to have more rest, all good. You're there. You're back. You're back in the mixer. Well done. Thanks for tuning in again. Have a good stretch.

26:07 Have a cool and have a good night's sleep. Recover. And I'll see you when you're ready. When you're ready for another workout right here on the Get Back on It Challenge. See you soon.

Questions about this episode

What is discussed in "Get Back On It Challenge – Workout 4 | Joe Wicks Workouts"?

In order: 0:00 Body Coach, Get Back on It Challenge; 25:00 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 4 | Joe Wicks Workouts"?

The episode runs 26 min; the transcript is about 3,698 words in 34 timestamped sections.

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