BodyRock Blast | Day 12

Your Cart is Empty

BodyRock Blast | Day 12

August 04, 2015 2 min read

12 Minutes of Work

50 Seconds Work | 10 Seconds Rest

  1. Surfer Jump Tuck

Starting with feet hip width apart, squat down and explosively jump up and turn 180 degrees.  Land softly.  Immediately squat down and explosively jump straight up while pulling both knees to your chest.   Sean - Workout 6-5 Sean - Workout 6-4 Sean - Workout 6-5Sean - Workout 6-3 Sean - Workout 6-2

2. Bosu Back Flies

Lay the Balance Trainer so the flat side is on the ground, so you can balance on the “ball” side.  Start with a slight bend in your waist with your chest towards the floor and your arms in front of you with a slight bend in your elbows.  Move the weights out and away from each other, while squeezing your shoulder blades.  Slowly lower the weights back to starting position.  

 Sean - Workout 6-7 Sean - Workout 6-9 Sean - Workout 6-8

3. Power Block Push Up Get Up

Begin standing with weights in your hands.  Squat down, reaching weights to the ground.  Hop your feet back so that you're in a plank position.  Bend arms, lowering chest to the ground and do 1 push-up.  Hop your feet back to your hands and stand up with the weights in hand and arms by your side.  

Sean - Workout 6-10 Sean - Workout 6-11 Sean - Workout 6-12 Sean - Workout 6-13 Sean - Workout 6-14

4. Lunge Curl & Press

Start standing with weights in hand and arms by your side.  Step forward with your left foot, bend both knees so that they make 90 degree angles. Once in a lunge position and palms facing forward, keep your upper stationary as you contract your bicep muscle and curl the weights up so that your hands are in front of your shoulders. For the Arnold Press, raise the power blocks as you rotate your palms to face forward.  Continue pressing the power blocks up into a shoulder press.  After a brief pause at the top, reverse the movement by lowering the weights and rotating your palms to face you and then lower the weights to your side.  Push back to standing and repeat other leg.

Sean - Workout 6-15 Sean - Workout 6-23 Sean - Workout 6-22 Sean - Workout 6-21 Sean - Workout 6-20

Sean - Workout 6-15

Sean - Workout 6-19 Sean - Workout 6-18 Sean - Workout 6-17 Sean - 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 645 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 53 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 6 Comments

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery
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 (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 1-2 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

Free Shipping: We are thrilled to now offer free shipping on almost all products in our store! If you choose this option at checkout, your order will be delivered ground within 5-7 business days.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
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.