Your Cart is Empty

12 Minute Bikini Body Workout

July 20, 2014 2 min read

Hi BodyRockers! Now that Summer is officially here it's important to keep the momentum going and stick to your workouts! Summer is not only time to get outdoors and get active and fit, but also a time to party, maybe drink a little more, go to friends barbecue's, maybe a weekend getaway here and there, possibly summer vacation time, and let's not forget weddings, and  family reunions and so on, and so on..... ;) It's all good, it's part of enjoying life, just balance out your partying and well deserved indulgences with effective workouts and a good clean diet. A clean diet consists of lean proteins, complex nutrient dense carbohydrates, lots of green and multi colored vegetables, plus fruits, seeds, and nuts. Eat a wide variety of whole foods while reducing your processed foods, simple sugars, and unhealthy fats. I like to follow the 80/20 rule...80 percent clean and 20 percent relaxed and free of guilt. If you do what's good for you 80 percent of the time you'll find that it is possible to have both health, and fitness and enjoyment in life :) Be also sure to drink lots of water and eat lots of water rich foods during the warmer weather to keep you well hydrated! Today's workout is going to be total body core workout that will help you to keep your metabolism fired up after your workout is done.   Sorry if I seem rushed, my camera has been cutting off on me, but you can see the workout in completion so feel free to do 50 seconds of work if you like because of the components of each exercise sequence. The workout: 7 Exercises, set your timer for 40 or 50 seconds of work and run it through twice!   Exercises:
  1. Plank + alternate step through to a kick
  2. 3 Way V-Sits, oblique, oblique other side, and enter 2 each
  3. Squat thruster dropping right into pushup if you can + deep wide squat stand
  4. DB sit up - arms straight out in front of chest, come all the way up with knees coming in at same time. (see video)
  5. Burpee + alternate side plank + 2 rear knees in
  6. Feet jack in/out 4 times + 10 toe taps front - cardio, inner thighs, calves.
  7. Plank jacks 5 times + DB drag with an underhand grip

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.


We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.