June 22 2017
Coach Hillary Kigar offers tips on how runners can prevent the major soreness that comes with early strength training.
Facebook Ads totally work, because after I saw a ton pop up from BodyBoss, it only took me a few days to hit ‘Purchase’ and get started with their program.
So what exactly is it? It is a 12-week program with five workouts per week—some HIIT and some straight cardio—to get your body into shape. Very little equipment is involved so you can follow the guide anywhere and each session (ranging from roughly 24-45 minutes) includes a warm-up and cool down so you ease into each workout.
When purchasing the BodyBoss Method you can choose from a physical or digital guide—or both!—allowing you to either have your workouts on your phone/device of choice or in an easy-to-follow booklet. I went with the option of purchasing both and I will say that I like the physical copy better. It is easier to flip back and forth between pages (to follow the warm up, flip to the workout and flip to the cool down) and I don’t have to unlock my iPad or fumble as my sweaty fingers try to swipe to other pages.
The plan comes with a 4 Week Pre-Training Guide, which I am following now, so if you don’t have a lot of experience with HIIT workouts you can work your way up to it. The workouts often go by time, meaning you will have a 10-minute warm up of cardio and stretching, a 7-minute HIIT workout you complete 2-3 times (with 3 minutes of rest in between) and a 10-minute cool down of walking and stretching.
The pros of the way the program is laid out first comes from the fact that they schedule you five days of workouts each week. This means if you have to push a workout back a day due to your schedule, you won’t have to miss the workout all together. It does allow for a bit of flexibility. Additionally, I love that they include stretching in the warm up and cool down. Stretching is something I usually don’t do (I know, I know) and it has been great to make it a regular part of my workout.
The cons—besides the issue I ran into using the digital guide without changing my lock screen settings—really come during the first set of the HIIT workout. The program tells you how many reps of each move you should do (usually there are 4-6 moves in each round) but gives you 7 minutes to complete the set. Because of this, I have found that the first set is always a bit stressful and rushed because I am racing to make sure I finish all of the reps in the allotted time. Though it does make me push myself, once I complete the set and find out how much time I had left, the second (or third, if required) set goes much more smoothly. This has gotten more manageable as I build up my fitness and get into the groove of the program, but it made my first few workouts rough. Additionally, some of their marketing is a bit controversial to me, as most of their Instagram photos include scantily clad, tanned and tone goddesses frolicking on the beach or in the water. I definitely don’t see anyone with my body represented and I am not aspiring to look like their models—I signed up because I was looking for a workout plan that I could do at home in 45 minutes or less.
So far, the BodyBoss Method has helped me easily fit workouts into my schedule, being that they are so short (less than an hour? I can totally do that!) and can be done anywhere (my guest bedroom has been turned into a mini fitness studio). And at the price point of $65, getting 4 months of flexible workouts and stretches (including the pre-training) is worth it, in my book.