0

Your Cart is Empty

Bring The Pain! Timed Rep Challenge *WORKOUT*

November 12, 2014 2 min read

Here comes another timed rep challenge! Did you catch my first DROP IT LIKE IT'S HOT challenge? Make sure you get to it! As with my first challenge, this circuit will be timed, but it's also a rep workout. You perform a certain amount of reps for a pair of exercises for 4 minutes, then take a 40 second rest. I use this format a lot in my boot camp classes and the people seems to love it! The 40 seconds may seem like a long time rest for some, but after the 4 minutes of work, you will need it! IMG_0591For this workout, you will need a sandbag and an equalizer. For the sandbag you can use dumbbells. As always, if you are just starting off, you can use just bodyweight as well! In place of the equalizer, you can always try pull ups under a dining room table (as I have done in the past, SEE PHOTO!), or even a bent over row with dumbbells or a bar. For the dips without an equalizer, you can do tricep dips off a bench/chair, or even put the backs of 2 chairs or barstools together and do them that way. If you go the chair route, be mindful that if not careful furniture can move, so try and perform on a non slip surface!  

BRING THE PAIN - TIMED REP CIRCUIT

Shoot for 2x thru! I go through one full round with you below! 4 Minutes - 12x Squat Thrust + Clean/Press with sandbag PLUS 12x reverse pull up on Equalizer REPEAT TILL TIME - THEN 40 SECONDS REST 4 Minutes - 12x 2 Bicep Curls with Sandbag + 2 Curtsy Lunges PLUS 12x In/Out Abs + Push up off Equalizer REPEAT TILL TIME - THEN 40 SECONDS REST 4 Minutes - 12x 2 Jump Lunges + 2 Front Raises with Sandbag PLUS 12x 2 Dips off Equalizer + 2 Tuck Jumps REPEAT TILL TIME - THEN 40 SECONDS REST Want to see more workouts and information on health and fitness? Check out my Facebook and my youtube page as well!

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 120 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 5 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.

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.