Your Cart is Empty

Bangin' Legs and Booty **WORKOUT**

July 20, 2014 2 min read

Ever since I finished my half marathon in May, I have focused mostly on HIIT, strength training and sprints. To avoid overtraining, I had to limit this type of training during my prep for the half with all the long training runs and running during the week I was doing. In the past month, with focusing on strength and HIIT, I have gained lean muscle mass, and have also lost the last few pounds I was carrying from pregnancy (giving birth 6 months ago). I feel stronger and have more energy than ever! The workout below is just a sample of the type of workout I will do, but also happens to be one of my first workouts I designed for my boot camp class this summer. It has a lot of lower body focus, but you can pair a few of the exercises with upper body work by doing the following: 1) ADD shoulder presses to the squats. You don't have to do the full 100 squats with presses, but maybe every 20 reps. 2) ADD bicep curls to the walking lunges. You can change them up by doing regular bicep curls, to hammer curls. 3) ADD tricep kickbacks to the curtsy lunges. Make sure you keep your elbows CLOSE to your sides if doing so. If you are NOT at a field, for the sprints you can do skipping rope for 1 minute or high knees for 1 minute. Keep it fun! For the frog jumps at the end, you can keep them stationary if doing it inside, and then add the plank walkout. Video below to demonstrate moves! booty rep workout Want to see more workouts and information on health and fitness? Check out my Facebook and my youtube page as well!
Photo Credit: Erin Simmons

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.