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Set your Interval Timers to a stop watch & post your time below.
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1) Clean & Press 2) Straight Abs - 20 Total 3) Get Ups & Jump 4) Lunge & Twist - 10 Each Side (L & R ) 5) Press Ups – 30 Total 6) Wide Leg 1/2 Burpee – 20 Total 7) Oblique Lifts – 20 Each Side (L & R) 8) Squat & Press 9) Jump Mountain Climbers – 30 Total 10) Upright Row – 20 Total 11) Bicep Curl & Press 12) Wood Chops 13) High Knees – 30 Total 14) Ab Twists 15) Sandbag Swing 16) Bent Over Row 17) Tuck Abs – 20 Total 18) Side Oblique Jumps – 10 Total 19) Tricep Dips – 20 Total 20) Ski Abs – 20 Total 21) Push-Up, Burpee & Tuck Jump – 5 Total 22) Spider Push-Ups – 10 Total (L & R Alternate) 23) C Sit Bike Abs – 20 Total (L & R Alternate) 24) Squat Up Down Punches – Total 15 Each Side (L & R) 25) 1 leg touch jumps – 15 Each Side (L & R) 26) Ski Jump Hooks - 15 Total (L & R Alternate) 27) Push-Ups & Oblique Drop – 15 Total (L & R Alternate) 28) Over Head Abs . Options: Boost Your Workout Today !! Theres 3 options to this workout – All three are posted below –| Options - | Reps Option 1 | Reps Option 2 | Reps Option 3 |
| 1) Clean & Press | 20 | 30 | 40 |
| 2) Straight Abs | 20 | 30 | 40 |
| 3) Get Ups & Jump | 5 | 15 | 20 |
| 4) Lunge & Twist – 5 Each Side (L & R) | 10 | 15 | 20 |
| 5) Press Ups | 30 | 40 | 50 |
| 6) Wide Leg 1/2 Burpee | 20 | 35 | 50 |
| 7) Oblique Lifts – Each Side (L & R) | 20 | 30 | 50 |
| 8) Squat & Press | 20 | 30 | 40 |
| 9) Jump Mountain Climbers | 30 | 50 | 60 |
| 10) Upright Row | 20 | 30 | 50 |
| 11) Bicep Curl & Press | 20 | 30 | 50 |
| 12) Wood Chops – 15 Each Side (L & R) | 30 | 40 | 60 |
| 13) High Knees | 30 | 50 | 80 |
| 14) Ab Twists | 40 | 50 | 60 |
| 15) Sandbag Swing | 20 | 40 | 50 |
| 16) Bent Over Row | 20 | 40 | 40 |
| 17) Tuck Abs | 20 | 30 | 40 |
| 18) Side Oblique Jumps | 10 | 20 | 30 |
| 19) Tricep Dips | 20 | 30 | 50 |
| 20) Ski Abs | 20 | 40 | 50 |
| 21) Push-Up, Burpee & Tuck Jump | 5 | 10 | 20 |
| 22) Spider Push-Ups | 10 | 20 | 30 |
| 23) C Sit Bike Abs – 10 Each Side (L & R) | 20 | 40 | 60 |
| 24) Squat Up Down Punches – Total 15 Each Side (L & R) | 30 | 40 | 50 |
| 25) 1 leg touch jumps – 15 Each Side (L & R) | 30 | 60 | 80 |
| 26) Ski Jump Hooks | 15 | 30 | 50 |
| 27) Push-Ups & Oblique Drop | 15 | 20 | 30 |
| 28) Over Head Abs | 10 | 20 | 30 |
We ship within Canada and the United States via FedEx with expedited 2-Day shipping.
For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.
We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.
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.
