Your Cart is Empty

Get A Full Body, Heart Pumping Workout With These Simple Moves!

September 02, 2015 2 min read

The peeps over at Greatist.com and Bodeefit have put together a brilliant and easy workout for you! This workout gets your heart pumping and blasts every major muscle group in just a handful of moves! Check it out: GWOD_102414 It is that easy! Complete eight rounds of the following: 10 Hand-Release Push-Ups 15 Bicycle Sit-Ups (per side) 10 Step-Ups (5 per leg, alternating) Just so we're all on the same page and everyone knows what's what: Hand Release Pushup Stance: Hands and toes on the ground, arms fully extended, flat back, hips in line with toes and shoulders.
  1. Lower Chest to floor.
  2. Lift hands off of the ground while resting on chest with knees off the floor.
  3. Return hands to ground and press up.
  4. Extend arms until fully locked out.
(if you need to modify this move, drop your knees to the floor). Bicycle Sit up Stance: Lying on back, hands behind head, legs off the ground and bent.
  1. Bring your right elbow to your left knee.
  2. Switch and bring your left elbow to your right knee.
  3. Leg not being used should be straight and off the ground with toe pointed.
  4. Tighten your core in order to bring your elbow all the way to your knee.
(if you need to modify this move, you can just do a straight sit up). Step Up Stance: Standing 3-6 inches from a box or ledge.
  1. Step with one foot onto the top of a box or ledge
  2. Squat the rest of your body up to standing on top of the box/ledge with one foot.
  3. Raise your non-step leg to a 90 degree angle.
  4. Lower the non-step leg back to the floor.
  5. Follow with the leg that you stepped up with.
  6. Switch legs.
(if you need to modify this one, use a lower step or ledge). Don't forget, you can bump this workout up a notch by adding dumbbells or kettlebells to your step-ups. This routine sounds accessible and borderline perfect, don't you agree? Why not start today?  

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

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

Become a Bodyrocker

Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 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 FedEx with expedited 2-Day shipping.

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.

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.