0

Your Cart is Empty

4 Moves That Will Make Your Body Ache (in the best way possible)

April 11, 2015 2 min read

The title says it all, my Bodyrockin' friends. Add these 4 moves to a workout or do them all on their own for some serious muscle building and calorie butt-kicking. What you need:  The low down: 45 sec work, 15 sec rest. 2+ rounds.

Surrenders

[caption id="attachment_69983" align="alignnone" width="800"]Start with your feet together, arms raised above your head. TIP: Make sure you hands are in line with your shoulder (not too far in front or behind your body) Start with your feet together, arms raised above your head. TIP: Make sure you hands are in line with your shoulder (not too far in front or behind your body)[/caption] [caption id="attachment_69984" align="alignnone" width="800"]With control, step back so one knee is kneeling on the ground - just like a lunge with a dropped knee With control, step back so one knee is kneeling on the ground - just like a lunge with a dropped knee[/caption] [caption id="attachment_69985" align="alignnone" width="800"]Bring the other knee to the floor Bring the other knee to the floor[/caption] [caption id="attachment_69986" align="alignnone" width="800"]Leading with the opposite leg that started, place one knee back in to the Leading with the opposite leg that started, place one knee back in to the "dropped lunge" position[/caption] [caption id="attachment_69987" align="alignnone" width="800"]Press through your heel and return to standing. Repeat on other side. Press through your heel and return to standing. Repeat on other side.[/caption]

Sumo Squat

[caption id="attachment_69988" align="alignnone" width="800"]Begin in a wide stance, feet wider than hip distance apart and toes angled out. Turn your toes outwards as much as possible without rolling your ankles forward. Begin in a wide stance, feet wider than hip distance apart and toes angled out. Turn your toes outwards as much as possible without rolling your ankles forward.[/caption] [caption id="attachment_69989" align="alignnone" width="800"]Squat low, keeping your chest up, shoulders back and heels on the ground TIP: If your heels lift, you've gone too far Squat low, keeping your chest up, shoulders back and heels on the ground TIP: If your heels lift, you've gone too far[/caption] [caption id="attachment_69990" align="alignnone" width="800"]Root through your heels and press back to starting position Root through your heels and press back to starting position[/caption]

Romanian Deadlift Row - per side

[caption id="attachment_69991" align="alignnone" width="800"]Begin with feet together, shoulders rolled back and down Begin with feet together, shoulders rolled back and down[/caption] [caption id="attachment_69992" align="alignnone" width="800"]With control, step forward, lifting your back leg to a 45-90 degree angle. Make sure your chest doesn't collapse too far forward! TIP: wobble are normal! Squeeze your bum and keep those shoulder rolled back and down With control, step forward, lifting your back leg to a 45-90 degree angle. Make sure your chest doesn't collapse too far forward! TIP: wobbles are normal! Squeeze your bum and keep those shoulder rolled back and down[/caption] [caption id="attachment_69993" align="alignnone" width="800"]Keeping your shoulders back, bend your elbows and row the bar (or free weights) to your belly button. Repeat this motion 5 times. TIP: Try to think of squeezing the opposite sides of your back together by keeping your elbows as close to your body as possible Keeping your shoulders back, bend your elbows and row the bar (or free weights) to your belly button. Repeat this motion 5 times. TIP: Try to think of squeezing the opposite sides of your back together by keeping your elbows as close to your body as possible[/caption] [caption id="attachment_69994" align="alignnone" width="800"]With control, return to standing position. Repeat on same leg. With control, return to standing position. Repeat on same leg.[/caption]

Low Twisting Squat/Lunge

[caption id="attachment_69995" align="alignnone" width="800"]Begin in a low lunge facing one wall Begin in a low lunge facing one wall[/caption] [caption id="attachment_69997" align="alignnone" width="800"]Staying low, rotate to face front in a low squat Staying low, rotate to face front in a low squat[/caption] [caption id="attachment_69996" align="alignnone" width="800"]Still staying as low as possible, rotate to face the opposite wall that you started at in a low lunge. Keep rotating through the whole series. TIP: Your head should stay level the entire time! (This will burn...) Still staying as low as possible, rotate to face the opposite wall in a low lunge. Keep rotating through the whole series. TIP: Your head should stay level the entire time! (This will burn...)[/caption]

 

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, Express Shipping.

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. While health and wellness companies are essential services, there is simply an enormous demand on postal and delivery services as individuals and hospitals need more supplies than ever before. 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 4-5 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. You will receive the tools you need to stay safe and strong at home through this difficult time. Thanks for your support and understanding.

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.

Clothing

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.