0

Your Cart is Empty

Flo Rida "Good Feeling" One Song Workout

May 03, 2015 2 min read

Flo Rida "Good Feeling" One Song Workout This song is approximately 4 minutes long. The following workout is tailored to the timing of this song. 30 seconds toe touches 10 seconds rest 30 seconds plie squats 10 seconds rest 30 seconds butt kicks 10 seonds rest 30 seconds supermans 10 seconds rest 30 seconds donkey kicks 10 seconds rest 30 seconds split jumps Toe Touches:
  •  Lie on your back on an exercise mat on the floor with your legs touching and fully extended and your arms extended outward with palms down.
  •  With your knees slightly bent, raise your legs straight up in the air until your feet are parallel with the floor.
  • Reach your arms toward your feet, forming a 45 degree angle. Your head should still be on the floor. This is your starting position.
  • Roll forward as you exhale, lifting your torso off the floor as you try to touch your toes with your fingers.
  • Inhale as you slowly reverse the motion back to the starting position.
  • Repeat for a complete set.
Plie Squats:
  • Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
  • Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
  • Press back to start; squeeze your glutes.
Butt Kicks:
  • Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
  • Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
  • Return to start position to complete one rep.
Supermans
  • Lie flat on the ground with your arms extended in front of your face.
  • Raise your legs, chest, and arms off the ground and squeeze your lower back.
  • Hold the squeeze for 10 seconds and lower back down to start.
Donkey Kicks
  • Get on all fours on mat (hands under shoulders, knees under hips).
  • Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
  • Lower knee without touching floor; lift again.
  • Switch legs; repeat.
Split Jumps
  • To prepare for the split jump, stand with one foot forward and the other foot back in a lunge position.
  • Bend your knees slightly. Position your arms in front of your chest, elbows bent and hands in fists and touching.
  • Jump up, swinging the back leg forward and the front leg to the back.
  • Land with bent knees and come down into a full lunge so your back knee almost touches the floor.
  • You may be tempted to lean forward as you do this move, but try to keep yourself as upright as possible.
  • Once you've landed, immediately jump up again and alternate legs.
For daily diet plans and workouts to get you back into your pre-pregnancy shape, click the image below! URLSmall
 

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 1 Comment

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

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 2-3 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.