Your Cart is Empty

BodyRock Body | Week 2 Day 3 | Shoulders + Arms

October 14, 2015 1 min read


2-3 Rounds
30 Seconds Work | 10 Seconds Rest


3-4 Rounds
50 Seconds Work | 10 Seconds Rest


5 + Rounds
50 Seconds Work | 10 Seconds Rest

Lateral Raise with Front Slide

Holding the two weights by either side of your body raise them laterally then slide them together across the front of your body to centre and reverse the movement to return to starting. Continue for time. Edith - Workout8-2 Edith - Workout8-3 Edith - Workout8-4 Edith - Workout8-5 Edith - Workout8-6  

Bicep Curls + Triple Stops

Do 10 bicep curls. After completing them commence to do triple stops by holding the contraction of the bicep curl for 2-3 seconds at three locations to the way up and back down. Continue with the statics holds for time. Edith - Workout8-7 Edith - Workout8-8 Edith - Workout8-9 Edith - Workout8-10 Edith - Workout8-11  

3 Part Delts

Holding the two weight by either side of your body with bent arms do a lateral raise, followed by a rotator cuff raise then a shoulder press. Return to starting position by reserving the movement. Continue for time. Edith - Workout8-12 Edith - Workout8-13 Edith - Workout8-14 Edith - Workout8-15 Edith - Workout8-16 Edith - Workout8-17 Edith - Workout8-18  

Tricep Press + Skull Crusher

Ideally lying on a slight elevated surface hold the bar with a narrow neutral grip. Press the bar up to straight arms then lower the bar to your forehead. Reverse the movement to return to starting position. Continue for time. Edith - Workout8-19 Edith - Workout8-20 Edith - Workout8-21 Edith - Workout8-22 Edith - Workout8-23

Y Raise

Position yourself over the swiss ball with your feet hooked under something to hold you down. Keeping you arms straight raise the weight in a Y shape. Thumbs should be facing up. Edith - Workout8-24 Edith - Workout8-25 Edith - Workout8-26 Edith - Workout8-27 Edith - Workout8-28 Edith - Workout8-29

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 227 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 10 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.