Your Cart is Empty

Military-Style Workout for Memorial Day: Can you hack it?

May 30, 2016 2 min read

Today we honor the strength, vitality and dedication of generations of men and women who have served in the US Army, Navy, Marines and Air Force. They have sacrificed so much for all of us, so it's time we put in some effort for them! Here are three exercises that echo the AIT (Advanced Individual Training) routines that are carried out in the US Military, modified to reflect our desire to make training more dynamic. For example, the Military focuses on sit-ups, pushups and pull-ups in their power sets. We challenge you to work the same muscle groups, with just as much or more intensity, BodyRock style. ABS + CHEST + UPPER BACK ROUTINE: 3 SETS of 20 REPS each, 10 minutes in total MAX! 1. THE JACK-KNIFE Lie on the floor/mat on your back with your arms extended back behind you, and your legs extended straight out. As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Do 20 of these, rest for 15 seconds, and move on to Plank Taps. 2. PLANK TAPS Start in a push-up position, either on your hands or on your forearms. Make sure your back is straight and you are balanced on your toes. Lift up one hand to touch your opposite shoulder and return to the start position. Alternate arms. Do 20 of these, rest for 15 seconds, and move on to Chair Dips. 3. CHAIR DIPS Sit on a chair and place your hands, fingers out, beside your hips. Slide your butt off the seat so your hands are holding you up and do backwards push ups with your legs straight out in front of you. Do 20 of these, then go back to the Jack-Knife after a 15 second rest. Repeat set 3 times. VESTBR_large   Did you do it? Congrats! You have honored your troops in a unique and special way this Memorial Day. No sweat, you say? Optimize every movement by doing everything wearing a 6 or 10 lb weighted vest!  

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 372 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 28 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.