0

Your Cart is Empty

Meghan Trainor "All About That Bass" One Song Workout

April 13, 2015 3 min read

Meghan Trainor "All About the Bass" One Song Workout This song is about 3 minutes long. The following workout is tailored to suit the timing to the above song. 25 seconds mountain climbers 10 seconds rest 25 seconds calf raises 10 seconds rest 30 second wall sit 10 secomds rest 30 seconds side lunges 10 seconds rest
Mountain Climbers
  • Start the exercise by lying face down on the floor.
  • Straighten out your arms and then touch your knees down to the ground or floor.
  • Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
  • Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
  • Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
  • After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)
Calf Raises
  • Stand on the edge of a step.
  • Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge.Rest your hands against a wall or a sturdy object for balance.
  • Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.
  • Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.
Wall Sit
  • Stand in front of a wall (about 2 feet in front of it) and lean against it.
  • Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 60 seconds.
  • Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.
Side Lunges
  • Stand with your feet set about twice shoulder width apart, your feet facing straight ahead.
  • Clasp your hands in front your chest.
  • Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees.
  • Your lower right leg should remain nearly perpendicular to the floor.
  • Your left foot should remain flat on the floor.
  • Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.
For free diet plans and workouts to suit your body type, 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

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

Fast, Express Shipping.

'Due to COVID-19, online stores are experiencing some shipping delays. We apologize for any inconvenience this may cause and we assure you that we are working hard with our shipping partner UPS to get you your order out to you as quickly as possible. Thanks for your support and understanding.'

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 just 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. Signatures are required on all orders. 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.