BodyRockTV Featuring: WANNA BURN FAT? TRY THIS HOME WORKOUT FOR GLUTES and THIGHS! and Vera Wang, Aged 70, Just Broke The Internet

One of the easiest ways to train for maximized fat burn is to build up the lean muscle mass in your lower body. That's why BodyRock Trainer Jessie has designed this fat-blasting 24-minute home workout for glutes and thighs that you can do with minimal equipment.

Even if you just have a couple of dumbbells kicking around--or a backpack full of heavy books--you can smash this workout and see incredible lean gains. 

 Want to grab BodyRock gear? Head to our store: www.bodyrock.tv. 

Want more home workouts for glutes and thighs? We've got THOUSANDS of home workouts on BR+--our online home fitness library that you can access anytime, anywhere. Try BR+ for one month, risk-free! www.bodyrockplus.com 

 Ready to crush this home workout for glutes and thighs? Of course you are! JUST PRESS PLAY!

Vera Wang, Aged 70, Just Broke The Internet

Superstar fashion designer, Vera Wang, has a body at 70 that many women in their 20s would envy. Stuck in quarantine, like all of us, she nevertheless donned her heels and took some selfies showing skin.

At almost 71 years of age, her flat tummy and general muscle tone made the world stand up and say "How!?"

Wang has always been her own person setting herself apart from traditions and trends, with pieces like her orange wedding dress and mask combo for pandemic weddings, or announcing that owns a deep freezer just for ice cream.

When she posted these pics, above, the world asked about her diet, her workouts, her lifestyle, and she dismissed all queries with this one response, which will go down in history:

"Work, sleep, a Vodka cocktail, and not much sun."

So, as we are experts in nutrition and metabolism, strength training and mobility, we can look at this woman's physique and know immediately that there is more going on here.
We don't see a skinny wraith here, who may have been neglecting her health by working too much and drinking hard liquor. We see a woman who has a few tricks up her sleeve: tricks she may not want to reveal.
Let's reveal 'em, shall we?

This just in: Vera Wang works out.

We know this, because she has a personal trainer and posted pics of herself working out on her IG account.
Using weights in repetitive sets, and having a trainer teach you about workout your pecs versus delts versus biceps, is key to having a physique that works in a cyclical loop: the fewer muscles you ignore, the more lean muscle you build, which increases your ability to burn more calories, which reduces fat storage, which gives you more stamina so you can work your muscles for longer periods of time per session, which builds more muscle, etc.
HOT TIP: You don't need a personal trainer to teach you this if you follow online workouts led by trainers who provide this information at the start of every workout!
Vera Wang is telling us to not take ourselves too seriously. This is her main impact, and it's a good one. We need to eat well, sleep well, and relax as often as possible. Work hard, yes, but still have cheat days. Eat whole foods rather than processed foods, but ice cream every now and then is not the end of the world! At BodyRock, we don't insist on a rigid, disciplined system. You need to find a schedule and lifestyle that works for you.
For a lot of our BodyRockers lately, the key is to find a workout routine. This is why we offer Bootcamps, 30 Day Challenges, and quick 5 day workouts for Moms, and over 1000 other options for your daily workouts.
GET 3 FREE MONTHS OF BODYROCK+ for a limited time!
For anyone wanting to shed weight so they can hit their mat with energy and endurance, download our Meal Plan & Nutrition Guide today! Get started this very day with a weight loss strategy based on simple, easy-to-prepare meals with ingredients you can find at your local store.

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The Best Arm Workout for Splitting Your Sleeves

Do this arm workout and you can just ditch sleeves for good.

Roger Lockridge

Sponsored By:

If abs are the centerpiece of the physique, and legs are the foundation that supports it, then the arms can be considered the ultimate accessories. The body doesn't look complete if the arms aren't well developed!
Not all of us are destined to have 20-inch guns, but this split combined with an all-out work ethic can help you maximize your potential so you're proud of the arms you can create. This workout begins with the triceps since they are a bigger muscle group. Then, the second half will consist of three different curl variations for the biceps.

The Sleeve-Splitting Arm Workout

Rest 30-45 sec. between sets.

1

Close-Grip Barbell Bench Press

4 sets, 10-12 reps

2

Lying Dumbbell Tricep Extension

4 sets, 12 reps

3

Reverse Grip Triceps Pushdown

4 sets, 20 reps

4

Preacher Curl

Perform with EZ-Bar.

4 sets, 10-12 reps

5

Seated Dumbbell Curl

4 sets, 12 reps

6

Lying Cable Curl

4 sets, 20 reps

Technique Tips

Close-Grip Bench Press

Instead of thinking about pushing weight, think about working your triceps. If you want to isolate them even more, don't touch your chest with the barbell at the bottom. Instead, stop the descent about an inch short of your chest and then press up. Squeeze your triceps at the top before performing your next rep. No need to be in a hurry here.

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Lying Dumbbell Triceps Extension

Doing these with dumbbells instead of a bar will help you achieve a greater range of motion, which makes the exercise that much more effective.
As you lower the dumbbells, turn them out slightly. When you press up, press at an angle—like you want to touch the wall behind you—instead of pressing straight up. You will feel a greater contraction this way, specifically with the long head of the triceps.

Reverse-Grip Press-down

This version of the triceps press-down allows you to hit the medial head, which is harder to target using traditional movements. Hold the bar attachment with a palms-up grip. A wider grip will serve you better here, as well. Step away from the stack so the pinned weight doesn't touch and you can keep tension on the triceps throughout the entire rep.

EZ-Bar Preacher Curl

Using a preacher bench keeps your upper arms braced and allows you to isolate your biceps better than if you were to do a standing curl, where you could possibly generate momentum. Quality of reps matters here, so don't worry about the weight on the bar. As long as you can complete the rep range and have to struggle at the end, it's a good set. No need to reach failure here.

Seated Dumbbell Curl

Ideally, perform this exercise on a bench with your back against a pad. Alternate arms on the first set. For the second set, do all the reps on one side and then switch. Repeat this pattern for the last two sets.

Lying Cable Curl

Catching a theme yet? If you want your arms to grow fully, they have to be worked hard and with minimal involvement from other areas. Hence the need to find new ways to isolate them.
Lying cable curls will light up your biceps, since you're doing more reps and without assistance from the rest of your body. You want to pump as much blood as you can into your muscles, so make each rep count and keep rest between sets to a minimum. Try to keep rest to 30 seconds between sets if you can.

Bonus Tip

Every fourth workout, shock your muscles by doing these exercises in superset form. Pair up a triceps movement with a biceps exercise and perform them back to back without rest. This is a very effective means of maximizing the pump and gaining size.

About the Author

Roger Lockridge

Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

View all articles by this author

BPI Sports-What is Essential 9™?

We offer a lot of amino products – 10 to be exact – so we understand that it might be easy to confuse them. Which one is right for you? Can you use them together? What’s the difference between them all?
The easiest way to answer these questions is to start with some basic product education. One amino product in particular was lacking in the education department: Essential 9™. This is such a great supplement, and yet, so few people know about it that it doesn’t get the love it deserves! Let’s hope this blog is the end to that.

What is Essential 9™?

Essential 9™ is a combination of essential amino acids (EAAs), citrulline and other non-essential amino acids. EAAs play an important role in increasing protein synthesis to build lean muscle. They are called “essential” because your body does not naturally produce them. Therefore, they must be added through your diet or with supplements.
Citrulline is a performance ingredient, added to help increase blood flow to the muscles. This helps deliver more oxygen and nutrients to the muscle, resulting in a better pump and performance. It also helps increase nitric oxide for improved strength and endurance. The non-essential amino acids in this formula have been used by athletes for years to support recovery, prevent muscle breakdown and reduce muscle soreness.

What are the benefits of taking Essential 9™?

This recovery supplement’s essential and non-essential amino acids work together synergistically to build lean muscle through increased protein synthesis, optimize recovery after intense workouts, prevent muscle breakdown, improve performance and support weight loss.
In addition, Essential 9™ uses the same oligopeptide-enzymatic technology as Best BCAA™. This special technology helps bind the amino acids together for optimal absorption and bioavailability, which means you get the most out of every scoop.

When should I take Essential 9™?

Essential 9™ can be taken before, during and/or after your workout. The timing you choose should be determined by the goal you’re trying to reach.

• Muscle Building – Take EAAs before or during your workout to prevent muscle breakdown.
• Recovery – Take EAAs during or after your workout to promote repair.
• Performance – Take EAAs before your workout to provide energy for your muscles.
• Weight Loss – Take EAAs before your fasted cardio to help burn fat for fuel.

Can I stack Essential 9™ with other products?

You can take Essential 9™ with several other supplements including a pre-workout, creatine, a fat burner or even with your protein – although we wouldn’t recommend mixing those two together!

What are the 9 EAAs in Essential 9™?

The essential amino acids histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

How are EAAs different from branched-chain amino acids (BCAAs)?

There are over 80 amino acids, however our bodies only use 20. Out of those, there are 11 that are non-essential aminos. That doesn’t mean they’re less important, it just means that you don’t need to supplement them because your body makes them on its own.
The remaining nine are essential amino acids, meaning they cannot be produced in the body, so you need to get them via food or supplementation. Three of these nine EAAs are called the branched-chain amino acids or BCAAs: leucine, isoleucine and valine.
Now that you understand what a great option Essential 9™ is within the amino acid category, it’s time to give it a try! Choose from Blueberry Lemon Ice or Artic Ice.