Your Cart is Empty

BodyRock Body | Week 2 Day 5 | Flexibility, Mobility + Balance

October 16, 2015 2 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

Flip The Dog

From a yoga downward dog position raise your right leg up and over your body and flip it over the left side of you body to plant your foot on the ground. As you flip your right hand also comes off the floor and reaches for the ceiling. Further the stretch by pushing pelvis sky-ward. Continue alternating for time. Edith - Workout 10-2 Edith - Workout 10-3 Edith - Workout 10-4 Edith - Workout 10-5 Edith - Workout 10-6 Edith - Workout 10-7

Hindu Pushup

From a yoga downward dog position bring you head and shoulders towards the floor and think about diving under a fence. Finish the movement in upward dog. From there return to downward dog and repeat for time. Can also be done on the knees. Edith - Workout 10-8 Edith - Workout 10-9 Edith - Workout 10-10 Edith - Workout 10-11 Edith - Workout 10-12  

Pendulum Swing

Balancing on the flat side of the Bosu and holding a weight in each hand, squat to 90 degrees while swinging your arms forward. Return to standing as you do swinging your arms back. The swinging will challenge your core and balance. If too tricky, begin with simple squats. Edith - Workout 10-13 Edith - Workout 10-14 Edith - Workout 10-15

Bosu Bird Dog

With the flat side of the boss flat on the ground balance on all four on the dome side. Extend you right arm and left leg out. Hold for 2-3 seconds and continue alternating for time working on the smoothness and balance of the move. Edith - Workout 10-16 Edith - Workout 10-17 Edith - Workout 10-18

Bosu Agility Drill

Keeping flat side on the ground stand to the left of the Bosu with feet together. Quickly take two side steps onto then off the boss ending on the other side. Repeat for time, working on your agility, speed and accuracy. Edith - Workout 10-19 Edith - Workout 10-20 Edith - Workout 10-21 Edith - Workout 10-22 Edith - Workout 10-23 Edith - Workout 10-24 Edith - Workout 10-25 Edith - Workout 10-26 Edith - Workout 10-27  

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 482 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 44 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 2 Comments

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 1-2 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 (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.

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.