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Not Afraid BodyRock Workout + Bonus Abs, Core & Butt Sculpt Cool Down

March 21, 2012 3 min read

Hi BodyRockers, Sometimes it's easy to feel overwhelmed by life. Career and family obligations at times can seem crushing. Everyone needs or wants something and there is only so much time, money and pieces of ourselves to go around. If the pressure get's too intense it's easy to feel stuck, you run out of moves and you end up with the dreaded spinning beach ball that signals a crash is imminent (sorry for the mac analogy). Each of us experiences varying degrees of stress in life. Each of us has felt down and out at one time or another - that's life. What each of us can do as BodyRockers is have a basic set of practices in place that serve to buffer or insulate us and release the stress. Our daily 12 minutes together is so powerful that it can crack through the most negative thoughts and bring clarity and much needed quiet to a busy mind endlessly thinking about this problem or that. Our workouts burn stubborn fat but they also burn anxiety and tension just as effectively. If you are following our mini-diet challenges that Lisa is posting for you on her Facebook pagethen you are eating at regular intervals and fuelling your body with the types of clean, delicious foods that support your training and your overall mental state of well being. Everything seems like more of a catastrophe when you are hungry and your body is out of balance. BodyRocking will change your life - you guys have proven it a million times over - and it will be there for you when the times get tough - just like we are :) Enjoy BodyRocking! Freddy P.S. Spring has hit Kingston Today !! Freshly Cut Grass filled the air today as we filmed this workout for you. We can't wait to bring our workouts outside :). BodyRock Workout: [wobreakdown] Set your interval timer to 12 rounds of 50 seconds work with a 10 second rest - & Bust out as many repetitions of the following exercises as you can 1) Elevated Plank & Spider Knee Twist - Alternative Legs  – (Using the BodyRock Equalizer or Dip Station ) 2) 2 x Commando Push-Ups, Commando Roll & 10 Mountain Climbers 3) 1/2 Burpee & One Arm Upright Row - Alternate Arms – Using the pink Sandbag 4) 10 x Low Prisoner Squat Jumps & 2 Wide Leg Star Push-Ups . Bonus – Ab & Core Sculpt Cool Down: Set your interval timer to 3 rounds of 50 seconds work with a 10 second rest - Complete the following exercises below with proper form, slowly and controlled. 1) Elbow To Floor Twist - Using the pink Sandbag 2) 1 x Tuck Ab & 1 Superman Reverse Crunch 3) V Lifts -  (Using the BodyRock Equalizer or Dip Station ) . Bonus – Butt Sculpt Cool Down: Set your interval timerto 3 rounds of 50 seconds work with a 10 second rest - Complete the following exercises below with proper form, slowly and controlled. 1) Up & Under Pelvic Lift Plank - Alternate Legs - (Using the BodyRock Equalizer or Dip Station ) 2) Around the World Pelvic Lift Plank - Alternate Legs - (Using the BodyRock Equalizeror Dip Station) 3) Up & Under & Around the World - Alternate Legs - (Using the BodyRock Equalizeror Dip Station ) . We are giving one lucky BodyRocker the chance to win a Brand New iPad 3, 16GB worth over $650 !! - You Just Have to Like the Page to get involved !! Facebook: Your next workout will be posted on the site everyday to follow along with advice on diet & supplements to support your training. We will be posting pictures of some of our meals and daily trips out & about on our Facebook pages to give you guys a running idea about what we are eating a long with other tips and little pep talks so please “like” BodyRock.Tv on Facebook herefor daily inspiration & motivation :))! For Lisa’s Facebook page click here, - She's Talking about her NEW Boobs she will have on Monday !! Sean’s Facebook page click here, - He's Posting a Babe of the Week for you to see. Freddy’s Facebook page: click here

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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.

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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.

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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.


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