Your Cart is Empty

Day 12 of 21 Day Challenge: Happiness Is The Truth

April 04, 2014 2 min read

It’s crazy to me that the challenge is more than half way finished. Looking ahead, day 13 and 14 are both rest days – I don’t know what I’ll do with myself, I really don’t. I’ll have to go to the gym or yoga, or maybe go back to one of the earlier Hiit workouts that I really liked. OR since it’s finally nice outside, go for a nice long walk like I did today. I was out and about all day today, which unfortunately involved a lot of driving, but at least it was sunny, and when Happy by Pharell comes on the radio, it’s just the perfect spring atmosphere. I DO feel like a room without a roof, Pharell! WORKOUT: Video used: https://www.youtube.com/watch?v=t1DFCsABDtE Equipment needed: equalizer_fb Click here to get your equalizer   sandbag_FB Click here to get your sandbag kettlesandbell Click here to get your kettle sandbells Timer_FB Click here to get your Hiit timer Screen Shot 2014-03-24 at 1.41.44 PM And check out the Challenge Guide and Burnout Workouts here

Workout breakdown:

8 exercises

40 seconds work – 10 seconds rest

*skip/high knees/touch downs*

1)   Bicep curl

*skip/high knees/touch downs*

2)   Straight abs

*skip/high knees/touch downs*

3)   Left oblique V abs

*skip/high knees/touch downs*

4)   Tricep dips under bar

*skip/high knees/touch downs*

5)   Chest press + scissor legs

*skip/high knees/touch downs*

6)   Right oblique V abs

*skip/high knees/touch downs*

7)   Upright row

*skip/high knees/touch downs*

8)   Squat & press

  • Loved the touchdowns, so did those for all of my cardio. Used a hefty dictionary as a sandbag.
  • Used a piano bench instead of an equalizer
  • In the guide it says there are 17 exercises for today, but it ended up only being the first 8 – definitely not complaining, but I did them another time around just to really get that burn.
FOOD: For breakfast I made oatmeal and added cinnamon, a bit of brown sugar, some apple sauce, and a handful of chopped walnuts. I had a whole foods lunch date, so I ate steamed veggies and roast potatoes from the hot bar, a coconut milk latte, and of course, a spelt flour pretzel. So the cauliflower pizza didn’t quite quench my pizza craving, and I thought it would be better to give in a bit now then splurge and eat a whole pizza on one of the rest days this weekend. SO, I went to the pizza place that has really small $2 slices and had one of those for dinner. THOUGHTS:
  • I can’t decide if I like doing the exercises at the same time as them, or doing opposite exercises. There’s merits to both formats so it’s interesting to compare Lisa and Sean’s styles.
  • I feel like I have washboard abs, but there’s just a load of laundry in – I guess that’ll be this week’s goal, to take out that metaphorical laundry.

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 376 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 28 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.


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.