Your Cart is Empty

BodyRock Blast | Day 4

February 29, 2016 2 min read

Hi Bodyrockers! We're back and Sean's got a high energy HIIT ready for you - are you ready for him? Go as hard as you can for 50 seconds and then rest for 10 seconds.  Let's do this! Never miss another workout!  Get these daily workouts emailed directly to you.  Just sign up for the workouts here and check the workouts box!  Give us your feedback in the comments on Facebook.  If you like this workout please share it!

Workout Breakdown

1 Round = 12 Minutes
50 Seconds Work | 10 Seconds Rest
Beginners: 1 Round
Intermediate/Advanced: 2 - 3 Rounds

:: Surfers 
:: Jump Lunges
:: Side Lunges Pulse 
:: Lateral Jump 
:: Squat and Press 
:: Squat and Front Raise

 Photo Breakdown


Start in a plank position kicking feet out shoulder width apart.  Keeping your back flat abs engaged.  Bring legs up so you are in a seated position.  Jump and spinning (all in one motion) landing on the balls of your feet.  Place hands on the ground kick legs back out so you are in a plank position once again.  Repeat exercise.Sean - Workout2-2 Sean - Workout2-3 Sean - Workout2-4 Sean - Workout2-5 Sean - Workout2-10 Sean - Workout2-7 Sean - Workout2-8 Sean - Workout2-9

Jump Lunges

Begin with normal lunge position with front leg at a 90 degree angle and back leg behind you. Move explosively up into a jump.  Replace your feet in the air by moving back leg in front and front leg in back.  Keep chest and torso up right and engaged throughout entire movement.  Repeat exercise.Sean - Workout2-12 Sean - Workout2-14 Sean - Workout2-13

Side Lunge Pulse

With your bar or weights stand with your feet shoulder width apart.  Take a large step with your right foot to the right side and lunge.  Your lunge pulse bringing it half way back up then back down to your original deep lunge position.  Make sure your knees does not extend past your toes and keep your left leg relatively straight.  Push off your right foot to return the start to complete one.  Repeat exercise.Sean - Workout2-16 Sean - Workout2-17 Sean - Workout2-18 Sean - Workout2-19  Sean - Workout2-21 Sean - Workout2-22 Sean - Workout2-23 Sean - Workout2-24

Lateral Jump

Start with your legs more then shoulder width apart.  Using your arms for momentum pushing off with left or right foot and jump where you land on the opposite leg bending the knees and landing softly on the ball of your foot.  Repeat exercise.Sean - Workout2-25 Sean - Workout2-26 Sean - Workout2-27 Sean - Workout2-28 Sean - Workout2-29 Sean - Workout2-30

Squat & Press

Hold a pair of dumbbells at your shoulders.  Standing with your feet should width apart.  Push your hips back and lower into a squat keeping your chest upright and your weight in your heels.  As your push through your heels return to standing position with pressing the dumbbells overhead.  Lower the weights to return to starting position.  Repeat Exercise.Sean - Workout2-31 Sean - Workout2-32 Sean - Workout2-33

Squat & Front Raise

Stand up straight with your feet slightly wider than your hips.  With dumbbells at each of your sides your palms facing you.  Push your weight back into your feels and bend your knees.  Lower your torso toward the floor as if you would sit in a chair.  Continue squatting until both thighs are parallel to the ground.  While holding the squat position have the weights in your arms extended until you reach shoulder height.  Repeat Exercise.Sean - Workout2-34 Sean - Workout2-35 Sean - Workout2-36

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 381 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.