0

Your Cart is Empty

4 Warmups You Should Be Doing Before You Lift Weights

May 25, 2015 2 min read

Are you guilty of skipping out on your warmup to get right to the good stuff? If you are, you might want to rethink that.   Warming up your muscles increases your mobility and reduces your risk of injury. So before you even think about lifting anything, try these 4 arm movements most personal trainers swear by, for about 30 seconds each (or until warm) - you'll be pumping iron like a champ in no time.

Arm Circles Forward

Stand up straight with your feet hip-width apart. Keeping a slight bend in your elbows, bring both arms back behind you, then circle them up, overhead, and back down along your sides. Repeat for 30 seconds.

Circle Arms Backward

Stand up straight with your feet hip-width apart. Keeping a slight bend in your elbows, bring both arms straight up in front of you, then circle them up, overhead, and behind you before bringing them back down along your sides. Repeat for 30 seconds.

Goal Post Palms

Stand up straight with your feet hip-width apart. Hold your arms out to the sides at shoulder-height and then bend both elbows 90 degrees with your fingers outstretched and palms facing forward. This is your start position. Without dropping the elbows, lower your forearms until your palms face the floor. Then return to starting position and repeat.

Shoulder Openers

Grab one LIGHT dumbbell (5 pounds or less) in each hand (remember- this is still a warm up). Start with your arms at your side and bend both elbows 90 degrees. Turn your palms face up with your forearms parallel to each other. This is your starting position. Keeping the elbows close to the body, open the weights out to the sides as far as you can. Then bring the weights back to starting position. Continue this opening and closing motion.  

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.

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.