0

Your Cart is Empty

BodyRock Blast | Day 11 - Back + Cardio

March 09, 2016 1 min read

Hi BodyRockers! Today’s workout is all about sculpting a toned, sexy back! Are you ready? Never miss another workout! Get these daily workouts emailed directly to you. Just sign up for the workouts here and check the workouts box!

Workout Breakdown

1 Round = 12 Minutes 30 Seconds Work | 10 Seconds Rest

Beginners: 1 Round Intermediate: 2-3 Rounds Advanced: 4 + Rounds

Picture Tutorial Breakdown:

  Hiit Block Push Up Side Plank Hands just wider than shoulder width, hands and feet on the floor.  Lower the body to the floor keeping core engaged.  Push up, rotate upper body and extend your arms upward holding the Hiit Blocks. Repeat.

Jacqui - Workout 6-2 Jacqui - Workout 6-9 Jacqui - Workout 6-8 Jacqui - Workout 6-7 Jacqui - Workout 6-6 Jacqui - Workout 6-5 Jacqui - Workout 6-4 Jacqui - Workout 6-3

Wide Side Step Jump
Slide from left to right with your arms performing the act of a lateral raise. Once you have slide to the right perform a jump and land softly in position to do the next slide to the opposite side. Repeat
Jacqui - Workout 6-15 Jacqui - Workout 6-14 Jacqui - Workout 6-13 Jacqui - Workout 6-12 Jacqui - Workout 6-11 Jacqui - Workout 6-10 Jacqui - Workout 6-16 5 Back Flies, 5 Tuck Jumps With your Hiit Weights bend slightly at the knees and bring your torso forward bending at the waist.  Keep your head up with your elbows slightly bent.  Squeeze your shoulder blades together and begin lowering the weights back to the starting position.  Once you have performed 3 of these you will do three Tuck Jumps. Each time bringing your knees to chest jumping as high as you can.  Repeat

   Jacqui - Workout 6-22 Jacqui - Workout 6-21 Jacqui - Workout 6-20 Jacqui - Workout 6-19 Jacqui - Workout 6-18

Jacqui - Workout 6-23 Jacqui - Workout 6-24 Wide Side Step Jump Grab the bar palms facing down.  Pull the bar against your lower chest while keeping your torso forward bending at the waist. Repeat Jacqui - Workout 6-15 Jacqui - Workout 6-14 Jacqui - Workout 6-13 Jacqui - Workout 6-12 Jacqui - Workout 6-11 Jacqui - Workout 6-10 Jacqui - Workout 6-16

Straight Bar Row

Jacqui - Workout 6-25 Jacqui - Workout 6-27 Jacqui - Workout 6-26

Wide Side Step Jump

Jacqui - Workout 6-15 Jacqui - Workout 6-14 Jacqui - Workout 6-13 Jacqui - Workout 6-12 Jacqui - Workout 6-11 Jacqui - Workout 6-10 Jacqui - Workout 6-16      

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.
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 just 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. Signatures are required on all orders. 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.