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December 03, 2013 2 min read

Aside from a very healthy diet, my workouts will transform your body to where you've always wanted it to be.  I always put my workouts together with you in mind.  I know you want to burn fat.  I know you want to look hot with a tank top on and show off  your trim arms.  and I know you want a nice sculpted ass!  Each exercise in each of my workouts is carefully selected just for you.  Some of the moves will be challenging for you to do.   And other moves may seem impossible.  Keep your eye on the prize.  I want you to work as hard as you can and ALWAYS push yourself AND complete the workout.  I know you can do it and I know you will do it! Here's a workout tutorial for today's workout.  I love giving you Real Time workouts but, unfortunately, I was so sore from my Krav Maga test a couple days before that I could not do the entire workout until my body recovered!  It is not only one HIIT workout, but I added in a second part that will be sure to challenge your fitness and push you into that next level. The first part is a 21 minute HIIT workout, and the second part is a 6 minute burnout bonus!! You will continue to burn calories for the next 24-36 hours after completing this workout. Part 1 Set your interval timer for 21 Rounds with 10 seconds of rest/50 seconds of work 1. Rocket Launchers 2. Over Unders 3. Roll Back Burpees 4. Rope Pulls 5. Squat Kick Outs 6. 1 Monkey Push Up, 1 Regular Push Up 7. Cross Body Toe Touches Part 2 Set your timer for 6 Rounds 1:00/1:00 (that's right, no rest!) 1. Jump Rope 2. Push Ups (Burnout ten hold plank til minute is up) ENJOY THE BURN!!

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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.

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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.

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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.


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