Your Cart is Empty

Exercise at Work? Quick, Simple Moves

February 14, 2014 2 min read

The work week seems to fly by and if you are like me, days are packed with so many different activities and jobs that sometimes it’s hard to find time for a workout. Try to schedule at least 30 minutes a day to workout but if you are still unable to make that happen try some these moves listed below for a workout at work. If you work at an office, behind a counter or are on your feet all day here are a couple exercises you can do during the day that will keep your figure fit and toned. Behind a counter: While you are waiting for the next customer to come in you can do booty clenches. Clench/Flex your booty 10 times in a row, take a 30 second break and do 10 more. Repeat. You will be surprised how sore your booty with be from doing a few rounds of these.

booty clenching

On your feet all day: Strengthen your calves by walking on your toes instead of flat footed. Try to be incognito when doing this as co-workers may be suspicious or tell everyone at your work and do it all together.


Sit at a desk all day: If you are stuck in a chair all day in an office or cubicle, don’t worry we have you covered too. While sitting in your chair lift your feet off the ground and focus on working your quads and flexing your abs as well. Start with trying this for 1 minute and then break for 1 minute and repeat as many times as you can.

feet up

Any Job: No matter what your job may be you can always focus on your posture throughout the day to strengthen several muscles such as your abs, back and shoulders.

good posture

Next time you find yourself bored at work try one of these exercises. You may be surprised how sore you will be.

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 373 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.