0

Your Cart is Empty

The 48 Hour Full Body Burn

February 17, 2015 3 min read

Our friends at Degree are bringing you another amazing fat burning workout that will tone, and sculpt your whole body, and also target your abs & core. You can try this routine at home or at the gym as a standalone session or in addition to your regular training. The lasting fat burning effects of this workout will stay with you for up to 48 hours – just like Degree’s Dry Spray Antiperspirant with 48 hours of superior protection. Our two BodyRock hosts and personal trainers Karim & Brooke teamed up for this full-body duo workout! Follow the routine for 12-15 reps per exercise and get ready to feel the burn. Repeat the sequence 1x for beginners, 2x for intermediate and 3x for advanced BodyRockers.  

Workout Breakdown:

Mountain Climbers Jump Squats Russian Twists Pushup + Burpee 1 Legged Tricep Dip Diamond Pushup  

1. Mountain Climbers

Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating for the desired number of reps or time DuoWorkout (1 of 15) DuoWorkout (2 of 15) DuoWorkout (3 of 15)  

2. Jump Squats

Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control. DuoWorkout (1 of 2) DuoWorkout (5 of 15)  

3. Russian Twists

Sit on the ground with your knees bent and your heels about a foot from your butt. Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve. Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage. Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through centre and rotate to the right. This completes one rep. DuoWorkout (7 of 15) DuoWorkout (8 of 15)  

4. Pushup Burpee

Start from standing. Lower your body to the floor. Quickly punch your legs back behind you into a push-up position. Perform a push-up. Then, draw you legs back underneath your hips and explode upward in the air. Land with your knees soft and immediately go into your next repetition. DuoWorkout (9 of 15) DuoWorkout (10 of 15) DuoWorkout (11 of 15) DuoWorkout (2 of 2)  

5. One-Legged Tricep Dip

Put your hands flat on the floor on either side of your hips with your palms down and your fingers facing forward. Walk your feet out a few steps. Support your weight with your hands and lift one leg slightly off of the ground. Keep your leg straight, but relaxed. Lower your body as far as you can while you inhale. Exhale as you raise yourself back up. Use your triceps, not your leg strength, to lift and lower your body.

DuoWorkout (12 of 15) DuoWorkout (13 of 15)

6. Diamond Pushup

Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length. Lower yourself until your chest almost touches the floor as you inhale.Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

DuoWorkout (14 of 15) DuoWorkout (15 of 15)

Check out our other #TRYDRY workouts below! Brooke-Degree-1 (6 of 13)

Workout 1

  Brooke-Degree-2 (10 of 17)

Workout 2

 

KarimWorkout1-3-of-18

Workout 3

  KarimWorkout2-5-of-16

Workout 4

  Hard|Dry The lasting fat burning effects of this workout will stay with you for up to 48 hours – just like Degree’s Dry Spray Antiperspirant with 48 hours of superior protection.

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 1 Comment

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

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 2-3 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.

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.