Your Cart is Empty

30 Day Challenge || Jessica Day 16: To Rest, or To Build A Better Booty?

February 06, 2014 2 min read

As usual, I did not choose to rest, although tomorrow I may regret that.  I was in a minor car accident this morning, and my neck is just now starting to feel quite stiff and sore.  It's a good thing I squeezed in a workout and long walk on this rest day. The workout I did today is one that I made up a few weeks ago and recently shared in my No-Pants Subway Ride post.  It was a killer!  The focus is lower body & cardio to help get your booty in great shape.  Let me tell you, I was drenched in sweat at the end of 3 rounds.  I wanted to stop at 2 rounds, but didn't.  If I post a workout for Bodyrockers and say to do 3 rounds, I HAVE to do 3 rounds myself! Workout Breakdown Equipment: Timer only...I didn't even wear shoes Jump Rope (optional) The Workout (my scores are in parenthesis.  I'm sure you can beat my reps!) 10 seconds rest/50 seconds work. 3 rounds of 7 exercises = 21 rounds on your timer, & a 21 min workout. Other timer options: 14 min version: 10/50, 14 rounds or 10/30, 21 rounds, actual rest. 12 min version: 10/50, 12 rounds.  Omit the high knees/cardio from the 50 second moves.  Do high knees in the 10 sec rest period as active rest. Why I like the 21 min version: You are getting 12 min of tough body-weight moves, & 9 min of great cardio all in one workout. 1) Touch down side lunge jumps (45-47-45) 2) High knee skipping (I just did high knees: 111-100-112) 3) Rocket launch burpees (8-8-7) One rep = 3 squat pulses, 1 jump squat --> push-up --> hop in feet 4) High knee skipping (I subbed jumping jacks: 50-42-46) 5) 1 Sumo squat + knee strike twist, alternate sides (24-20-22) Do a sumo squat, then bring your elbow to the opposite knee as you stand, as if you are trying to hit someone behind you with your elbow 6) High knee skipping (I subbed scissor jumps: 96-90-94) 7) Prisoner get ups (7-7-7) Lay on the floor on your back. With your hands behind your head, stand up. Use your hands for help if you need to, but try not to. Make sure to alternate which leg dominates as you stand. Try this out, & please let me know what you think! Jessica

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 110 Comments

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 5 Comments

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

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 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 UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

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.