Your Cart is Empty

Kickass Bodyweight Series - Bis & Tris

November 07, 2014 2 min read

Welcome to the second part of the Kickass Bodyweight workout series. Best part – no equipment required! Remember to give it 110%, keep your form clean and consistent, and track your progress! This workout will focus on sculpting and toning your arms so that you can rock those sleeveless shirts.   Set your timers as follows   -          4 exercises   -          50 seconds INTENSE workout (give it all you got)   -          10 second rest between exercise   -          Repeat a total of three times (total of 12 minutes)   ** Note: you can change this up as you deem fit – if you want shorter spurts then do a quicker rest. I personally prefer the above format as it really pushes you towards the end.     Tricep Push Ups Place your hand in a narrow hand position and get into a plank - back straight, abs and ass tight and feet slightly apart. Do a push up (see guide below) but keep arms sliding close to your sides the entire way down. Push back up, keeping that straight line in your back. Repeat. Check out the guide I recently posted for push-ups here: http://www.dailyhiit.com/hiit-blog/hiit-workout/push-ups-dummies-101/  Bis&Tris (1 of 19) Bis&Tris (5 of 19) Bis&Tris (3 of 19)   Alternating hand/elbow plank Get into a plank position on hands, shoulder width apart. Drop to elbows one arm at a time, then return to hands. Switch leading arm at 25 second mark. Bis&Tris (7 of 19) Bis&Tris (8 of 19) Bis&Tris (9 of 19) Bis&Tris (10 of 19) Bis&Tris (12 of 19)   Spiderman push up Perform a push-up (see guide above). On the down movement, bring one knee up to the elbow on the same side of the body. On the up movement, return leg to starting position. Alternate sides with each pushup. Modification if you start to lose your form is to drop to your knees but continue to touch one knee to elbow. Bis&Tris (13 of 19) Bis&Tris (15 of 19)Bis&Tris (17 of 19)   Decline Plank Elevate your back feet on a higher surface and get into plank, holding on your forearms. Depending on height of object you can also get on your hands, ensuring they are shoulder width apart. Keep back straight, butt and abs tight and gaze slightly in front of your hands. Hold for full 50 seconds. Bis&Tris (18 of 19)  

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 123 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.


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.