Your Cart is Empty

#5DayWorkout, Surfer Girl Workout: Funboard Friday

March 28, 2014 2 min read

Surfer Girl Workout: Funboard Friday Your body should be sore all over today especially your abs yesterdays core challenge. Funboard Friday is the longest workout in this program and it will push you and challenge you. Today’s workout focuses on the entire body, doing cardio to see the changes you have always wanted to see. Being strong and in good cardio shape is so important to a surfer because when you are surfing you are basically doing cardio almost the entire time. Paddling out to a wave, riding a wave and swimming back out are all cardio exercises. Remember as a kid even taking swim lessons and swimming from one end of the pool to the other was tiring. I still lose my breath when I do laps in a pool; it’s such a good workout. You will need a jump rope for today’s workout, if you don’t have one jump like you are using an imaginary jump rope. You will also need hand weights, if you don’t have hand weights you can use something else instead for example can soup or water bottles. If you don’t have anything to use in place of weights still do the exercise and really focus on the muscle you are working on.   Funboard Friday Emphasis: Cardio/Full-body Beginner:  2- 7 lbs, Intermediate:  7-15 lbs, Advanced: 15 -20 lbs 30 sec. jumping rope jump rope 30 sec. push-ups push-ups 30 sec. surfer on each side (right and left) surfers 30 sec. jack-knife crunches jack-knife crunches 30 sec. jump squats squat 30 sec. burpees


30 sec. side plank on each side (right and left) side plank 30 sec. tricep dips

tricep dips

30 sec. bicep lifts bicep lift 30 sec. high knees high-knees Repeat series a total of 3x, making this a 16 minute hiit workout. You should be happy that you have have completed this 5 day workout.  You will be closer to that summer/surfer body and it’s not even summer yet. Way to go!  

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 371 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 28 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.