0

Your Cart is Empty

BodyRock Meet Me at the Bar Series : Abs

May 06, 2015 3 min read

Welcome to the BodyRock Meet Me at the Bar workout series! It is time to put your bar and weights to good use to tone up every part of your body.  For this series, you will need the BodyRock HIIT Barand weight set to complete the 5 workouts in the series. What the series consists of: Five individual body-weight workouts that you will complete Monday-Friday, going in chronological order. What to do: Complete 3 sets of each move for the designated amount of reps. Rest for 2 minutes in between sets. This part focuses on total ab toning using both your Hiit Bar and your weight plates. If you would like to get the same Hiit Bar that I'm using for this workout (we use it in almost all our home workouts) you can check it out here. 5 Hiit Bar Ab Rolls (on Knees) Sia (1 of 50) Sia (2 of 50)
  • Hold the Hiit Bar loaded with 5-10lbs on each side and kneel on the floor.
  • Now place the bar on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). 
  • Slowly roll the Hiit Bar straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
  • After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out. 
10 Hiit Bar Side Bends (each side) Sia (3 of 50) Sia (4 of 50)
  • Stand up straight while holding the Hiit Bar placed on the back of your shoulders. 
  • While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. 
  • Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
  • Repeat for the recommended amount of repetitions.
15 Jackknife Sit Up (with Weight Plates) Sia (5 of 50) Sia (6 of 50)
  • Lie flat on the floor on your back with your arms extended straight back behind your head, gripping the 5 or 10 lb. weight plate, and your legs extended also.
  • As you exhale, bend at the waist while simultaneously raising your legs and arms, while holding the weighted plate, to meet in a jackknife position. 
  • While inhaling, lower your arms and legs back to the starting position.
  • Repeat.
20 Russian Twists (with Weight Plates) Sia (7 of 50) Sia (8 of 50)
  • Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.
  • Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly. 
  • Move the plate to the left side and touch the floor with it.
  • Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body. 
  • Repeat for the recommended amount of repetitions.
25 Basic Crunches (with Weight Plates) Sia (9 of 50) Sia (10 of 50)
  • Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
  • Hold the 5 or 10 lb. weight plate to your chest.
  • Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor.
  • At the top of the movement, flex your abdominals and hold for a brief pause.
  • Then inhale and slowly lower yourself back down to the starting position.
Click the image below to come get your abs back after baby with this killer ab workout: URLSmall

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 1 Comment

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

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 2-3 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.

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.