0

Your Cart is Empty

BodyRock Meet Me at the Bar Series: Arms

June 04, 2015 2 min read

For this series, you will need the BodyRock HIIT Bar and 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 arm toning using both your Hiit Bar and your weight plates. Hiit Bar Curls Sia (41 of 50) Sia (42 of 50)
  • Stand up with your torso upright while holding the Hiit bar at a shoulder-width grip.
  • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.
Bench Presses Sia (43 of 50) Sia (44 of 50)
  • Begin by lying on the bench.Tuck your feet underneath you and arch your back.
  • Grab the bar firmly and hold at your chest or upper torso. If you are using a high weight, you may need a spotter or a rack for this move.
  • Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
  • Slowly return the bar down towards your chest. Pause and repeat.
Off the Bar Push Ups Sia (45 of 50) Sia (46 of 50)
  • Lie on the floor and place your hands on the Hiit bar. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight.
  • Lower your body, allowing the elbows to flex while you inhale.
  • Press yourself back up to the starting position by extending the elbows.
  • After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Skullcrushers Sia (47 of 50) Sia (48 of 50)
  • Using a firm grip, lift the bar and hold it with your elbows in as you lie on the bench.
  • Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
  • Lift the bar back to the starting position by extending the elbow and exhaling.
  • Repeat.
Reverse Plate Curls Sia (49 of 50) Sia (50 of 50)
  • Start by standing straight with a weighted plate held by both hands and arms fully extended.
  • Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area.
  • Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling.
  • Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling
  • Repeat for the recommended amount of repetitions.
Loving these workouts? Come like my Facebook page for free daily workouts and new recipes by clicking the image below: 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

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

Fast, Express Shipping.

'Due to COVID-19, online stores are experiencing some shipping delays. We apologize for any inconvenience this may cause and we assure you that we are working hard with our shipping partner UPS to get you your order out to you as quickly as possible. Thanks for your support and understanding.'

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 just 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. Signatures are required on all orders. 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.