BodyRock Blast | Day 17 - Total Body
0

Your Cart is Empty

BodyRock Blast | Day 17 - Total Body

March 17, 2016 2 min read

Hi BodyRockers! It's total body Thursday! We're working every inch of our bodies with today's workout! Grab your trainers, weights and some extra motivation! Never miss another workout! Get these daily workouts emailed directly to you. Just sign up for the workouts here and check the workouts box!

12 Minutes of Work

50 Seconds Work | 10 Seconds Rest

 

1. Dive Bomb, Knee Tuck, Sumo Squat

Dive Bomber, Tuck, Sumo Starting in a down dog position, bend your elbows outward as your chest and hips begin to descend to the mat.  The motion your body should make is a sweeping motion - sweep your body down to an up dog. Once there, immediately reverse the motion to end up back in down dog. Once in down dog, hop your feet directly behind your hands, then hop back to plank.  Quickly hop your feet to the outside of your hands, then back to plank, then down dog.  Repeat entire exercise.   Jacqui - Workout 9-2 Jacqui - Workout 9-3 Jacqui - Workout 9-4 Jacqui - Workout 9-5 Jacqui - Workout 9-6 Jacqui - Workout 9-7 Jacqui - Workout 9-8 Jacqui - Workout 9-9 Jacqui - Workout 9-10

2. Front + Lateral Shoulder Raise

Front and Lateral Shoulder Raises Standing strong with your knees slightly bent and your arms by your side, palms facing you.  Start with a front raise by rotating your palms to face behind you.  Lift your arms up so that they are at eye level and then slowly lower them back down.  Smoothly and immediately go right into a lateral lift.  Raise your arms to the side, palms facing down and then lower them slowly. Jacqui - Workout 9-12 Jacqui - Workout 9-13 Jacqui - Workout 9-14

3. Side Plank, Oblique Crunch, 4 Mountain Climbers, Tuck Jump

Ab Killer Starting in a side plank with right hand down and left hand to your left ear, engage your obliques and crunch your left knee to your left elbow - do that twice. Come into a plank and do 4 cross body mountain climbers - keep your butt low and pull you right knee to your left elbow and then your left knee to right elbow. After the cross body mountain climbers, hop both feet to your hands and jump up while drawing your knees to your chest. Repeat. Jacqui - Workout 9-16 Jacqui - Workout 9-17 Jacqui - Workout 9-18 Jacqui - Workout 9-19 Jacqui - Workout 9-20 Jacqui - Workout 9-21 Jacqui - Workout 9-22 Jacqui - Workout 9-23

4. Man Makers

Ladymakers Stating in plank with Power Blocks in hand - do 1 push-up, then lift your right elbow up for one row.  Replace the hand back on the floor and do another push-up, again pulling up your left elbow for a row.  Replace the weight to the ground and hop feet to hands.  Stand, pushing the weights straight up.  Lower back down to starting position. Jacqui - Workout 9-15 Jacqui - Workout 9-24 Jacqui - Workout 9-25 Jacqui - Workout 9-26 Jacqui - Workout 9-27 Jacqui - Workout 9-28 Jacqui - Workout 9-29 Jacqui - Workout 9-30 Jacqui - Workout 9-31 Jacqui - Workout 9-34 Jacqui - Workout 9-32 Jacqui - Workout 9-33 Jacqui - Workout 9-24

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 665 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 at checkout! 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.

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.