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The 9 Min - Real Time Warm Up:
(Perfect for Strong Beginners / Intermediates or Advanced / workout or cool down )
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9 Min Warm-Up Workout Breakdown:
Set your interval timer to 20 seconds work with 10 seconds rest. Repeat 3 times through :).
1) Prisoner Jacks
2) Squat & Kick
3) Jump Over
4) Squat Touch Floor Jumps
5) Squat & Side Lift
6) Floor Hops / Mountain Climbers
x 3 rounds !
7 Min LITE Real Time Warm-Up:
(Perfect for Beginners / Cool down / Warm up / Work out )
Set your interval timer to 20 seconds work with 10 seconds rest. Repeat 3 times through :).
1) Knee Touch x4 + Bum Kick x4
2) Jump Over
3) Heel Kick x4 + Step Back x 4
4) Prisoner Squat Jumps or Jumping Jacks
5) Sissors
x 3 rounds !
12 Min - Real Time Warm Up:
(Perfect for Strong Intermediates / Advanced / Warm up / Work out )
Set your interval timer to 30 seconds work with 10 seconds rest. Repeat 3 times through :).
1) Jumping Jacks
2) High Knees
3) Shuttle Runs
4) Heel Kicks
5) Squat Touch Floor Jumps
6) Floor Hops
x 3 rounds !
Pre Workout Real Time Stretch :
This is one of the most important parts of your workout !! Always make sure you stretch :)
12 Min Real Time Workout:
Set your intervaltimer to a stop watch and complete 50 of the following exercises at your own pace and modification.
( Beginners start with 10 reps each - you can always do it all again ;) )
1) Burpees
2) High Knees
2) Bag Drop & Burpee Tuck Jump – Using the Pink Sandbag
3) Scissor Lunge
4) Elavated Plank Knee Tucks – Elbow & Cross (Alternate between L&R Legs)
5) Touch Floor Jumping Jacks
6) Overhead Lunge & Kick – Left Leg – Using the Pink Sandbag
7) Tuck Jumps
8) Overhead Lunge & Kick – Right Leg – Using the Pink Sandbag
9) Criss Cross Reach Through Abs (Alternate between L&R Legs)
10) 500 High Knee Skips
My Time: 26 mins :)
Real Time Ab Bonus
Set your interval timer to 10 seconds rest 50 seconds work. You 10 seconds rest will be a plank .. sorry in advance :)
1o seconds Plank
1) Oblique Hold & Reach Under – Left Side
10 seconds Plank
2) Oblique Hold & Reach Under – Right Side
10 Seconds Plank
3) Plank – Alternating Arm & leg Reach Out.
Post Ab Workout Stretch:
(Stretching will help you getting tight in your lower back, This is one of the most important parts of your workout !! Always make sure you stretch :) )
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For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.
We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.
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.
