0

Your Cart is Empty

Hard & Tight Rep Challenge - Day 4 Week Two of The 30 Day Challenge

February 16, 2012 3 min read

Hi Bodyrockers, We are back home and today's post will be the last one from our trip to the Turks & Caicos in the Caribbean. That means that you can meet us back in the living room tomorrow to close off the week. We enjoyed working out with you guys on the beach and in the sun, but we are also really looking forward to gearing up our training and pushing to the next level with you. Lisa will be bringing you a brand new workout and for the first time we will be breaking down the routine into 3 levels - beginner, intermediate and advanced. Each level will have it's own video, and the exercises will be tailored to that specific fitness level. We are taking the time to do this so that everyone - from first time beginners who have not exercised in ages, to BodyRockers who have progressed and improved their strength and agility all the way up to the most advanced BodyRockers who are looking for a seriously tough burn - have the best possible workouts specifically for them. It will be easier to follow, and targeted to your needs - just like your training should be :) We will still be following the 30 day schedule that you can find here, we are just tweaking our approach to make sure no BodyRockers are left behind. We all have to start somewhere, and now everyone who wants to be part of our community will have a starting point that is right for them :) If you have any questions or need any help getting started with us Lisa and Sean are happy to help. You can get in touch with them on their Facebook pages here: Lisa's page, Sean's page. Both Lisa and Sean love hearing from you guys and the motivation and support is defiantly a two-way street :) Take the time to connect with them - it brings us all closer together. Today's Workout:
Here is today’s workout and modifications: 1-Tuck Jump Reverse Lunge - If you don’t have a Pink Sandbag you can do the tuck jump with a backward lunge using your bodyweight. If you can’t do a tuck jump you can get up by placing one foot at a time underneath you. Jump as high as you can touching your hands to your knees. 2-Tricep Push Up -  You can do this exercise standing off of a wall or kneeling in front of your coffee table. Just make sure that you use a stable platform. 3-Reverse Pull Up - If you don't have an Equalizer you can do a weighted upright row, or pull ups. 4-Exploding Upright Row - If you don’t have a sandbag then you can use some kind of alternate weight (get creative) or you can do it with bodyweight only or swap out this exercise for Burpees. This is a pyramid workout.  Your first round you will perform 10 Reps Per Exercise.  When 10 reps per exercise is complete you will do 9 then 8,7,6,5 etc down to the final round of 1 rep per exercise.  For this exercise challenge you will need your SandbagEqualizer and Interval Timer. Your goal is to complete this workout as fast as you can. This months 30 Day Challenge incorporates:
  • Intense Total Body Workouts – 12 Minute Workouts specifically designed to maximize fat loss.
  • Rep Challenges for Time.
  • Specific Isolated Weighted Program to run alongside the Fitness Component – To Dramatically Improve Overall Toning & Strength.
  • Diet Challenges – Focusing on Portion Sizes, Recipes, Tips & Help with all aspects of Diet & Food – Ensuring you keep focused and on Track through the 30 Day Programme.


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 120 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 5 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.

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.