Kickass Bodyweight Series - Full Body - BodyRock
0

Your Cart is Empty

Kickass Bodyweight Series - Full Body

November 16, 2014 2 min read

The last part of the Kickass Bodyweight series targets your entire body – no discrimination against any of your body parts here!   Set your timers as follows   -          6 exercises   -          50 seconds INTENSE workout (give it all you got)   -          10 second rest between exercise   -          Repeat a total of two 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.    One-Arm Burpees (Shoulders + Arms + Core + Legs) Perform a burpee, but on the down / jump out phase, support your body with only 1 Arm, alternating arms each time you touch the ground. How to do a burpee:Stand with legs hip width apart. Squat down to the ground and touch the floor (one arm), jump legs back into plank position, jump legs back into a squat, hop up with hands in the air or behind your head and back down into squat. Repeat  FullBody (1 of 23) FullBody (5 of 23) FullBody (2 of 23) FullBody (3 of 23) FullBody (4 of 23) Pushups (Arms + Chest) Perform a push up ensuring that you keep core tight and back flat. Want some tips on how to get the perfect push up – check out this link I previously posted: http://www.dailyhiit.com/hiit-blog/hiit-workout/push-ups-dummies-101/  FullBody (7 of 23) FullBody (9 of 23) FullBody (10 of 23)  Mountain Climber Twist (Core + Shoulders + Abs) Begin in a plank position on hands and feet. Alternate bringing knees up towards chest and twisting to the opposite side. FullBody (7 of 23) FullBody (14 of 23) FullBody (15 of 23)   Superman pull-back (Back) Lying on stomach with arms straight overhead, lift upper body and lower body at the same time. In the up position, pull arms down and back, squeezing shoulder blades together. Extend back to up position, lower to mat and repeat FullBody (16 of 23) FullBody (17 of 23)   Star plank get up  (Shoulders + Arms) Lie on side and prop upper body up with elbow while placing hand flat on mat. Engage your abs and straighten your legs and arm to push yourself up into a star extension. Hold for a count of two and lower back down. On the second round switch sides. FullBody (20 of 23) FullBody (21 of 23)   Bicycle Crunch (Abs) Lie on your back with legs in a table top position. Place hands behind head or on temple and bring opposite elbow to opposite knee in a controlled motion while extending other foot out. Switch sides. Ensure you are not pulling up your neck towards knee - the motion should come from contracting the abs. FullBody (22 of 23) FullBody (23 of 23)  

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 779 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 54 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 6 Comments

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery
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 (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 1-2 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

Free Shipping: We are thrilled to now offer free shipping at checkout! If you choose this option at checkout, your order will be delivered ground within 5-7 business days.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
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.