Uploaded November 2025 | Updated September 2026, 1 week ago
This video, titled "12 Minute Strength & Tone Home Workout," is the first workout in the Real Strength Series by BodyRock TV. It's a full-body strength training session designed to help burn fat through lifting weights, focusing on building lean muscle (0:04).
The workout structure is as follows (0:57):
Duration: 12 minutes total
Work/Rest Ratio: 50 seconds work, 10 seconds rest per round (1:00)
Exercises: 6 exercises, done twice through (1:02)
The exercises demonstrated in the video include:
Squat + Press + Knee Lift (1:53)
Lunge + Punch Side (2:51)
Switch Lunge + Circle Drop (3:54)
Wide Squat + Punch Out (4:54)
3 Point Squat + Lunge (5:54)
Side Lunge + Kick Out (6:54)
The recommended equipment for this workout includes dumbbells, weight plates, or a weighted vest (0:27). The instructor emphasizes using weights that challenge you but also advises that the workout can be done with just bodyweight, especially for beginners (1:38). She also provides modifications, such as taking out hops or lowering the weight if needed (1:35, 14:44). The importance of proper form, like keeping abs engaged and knees from going over toes during squats, is also highlighted (15:05).
Get the full series as it drops on BodyRockPlus.com
#strengthtraining #hiitworkout #fitnessmotivation #homeworkout #noexcuses
This video, titled "12 Minute Strength & Tone Home Workout," is the first workout in the Real Strength Series by BodyRock TV. It's a full-body strength training session designed to help burn fat through lifting weights, focusing on building lean muscle (0:04).
The workout structure is as follows (0:57):
Duration: 12 minutes total
Work/Rest Ratio: 50 seconds work, 10 seconds rest per round (1:00)
Exercises: 6 exercises, done twice through (1:02)
The exercises demonstrated in the video include:
Squat + Press + Knee Lift (1:53)
Lunge + Punch Side (2:51)
Switch Lunge + Circle Drop (3:54)
Wide Squat + Punch Out (4:54)
3 Point Squat + Lunge (5:54)
Side Lunge + Kick Out (6:54)
The recommended equipment for this workout includes dumbbells, weight plates, or a weighted vest (0:27). The instructor emphasizes using weights that challenge you but also advises that the workout can be done with just bodyweight, especially for beginners (1:38). She also provides modifications, such as taking out hops or lowering the weight if needed (1:35, 14:44). The importance of proper form, like keeping abs engaged and knees from going over toes during squats, is also highlighted (15:05).
Get the full series as it drops on BodyRockPlus.com
#strengthtraining #hiitworkout #fitnessmotivation #homeworkout #noexcuses
