Beginners: 3 Rounds - 5 Reps of Each
Intermediate: 3 Rounds - 12 Reps of Each
Advanced: 4 Rounds - 20 Reps of Each
Take your time. Slow and controlled is the game. And remember to BREATHE. Inhale as you rise, exhale as you lower.1. Single Leg Straight Leg Stretch Begin by lying flat on the mat but with your legs extended toward the ceiling. Legs and heels are together. Lengthen your spine, pull in your abdominals, and curl your chin and upper body up off the mat. The tips of the shoulder blades touch the mat. You will maintain this upper body lift throughout the exercise. Grasp your right calf, or below the knee if you have tight hamstrings. Stretch your left leg toward the ground at a 45 degree angle. You can adjust the angle of the outstretched leg to make the exercise more or less difficult. The lower the leg, the harder the abdominals have to work to maintain alignment. Inhale: Gently pull your right leg toward you. Pulse the leg toward you twice, increasing your stretch. Switch legs quickly. Exhale: Pull your left leg toward you. Pulse the leg toward you twice, increasing your stretch. Switch legs quickly. Modifications for this exercise include leaving the head down, bending the knees slightly, and increasing or decreasing the distance between the legs. 2. Leg Raises + Pulse Lie on your back with your arms and legs fully extended. Lift your shoulders up off the ground and contract your abs into a crunch. With your feet together, raise your legs so they are at a 90 degree angle, feet pointing towards the ceiling. Slowly begin to lower your legs perpendicular to the floor, while pulsing your arms at your sides. This pulse is a small motion and can be removed for those who need to modify (you can also lower your upper body). Hold the contraction at the bottom for a second, then slowly lower your legs to the start position. Make sure you are inhaling as you raise your legs up to 90 degrees, and exhaling as you're lowering towards the floor. 3. One Legged Hand Stand This move is definitely more advanced, but is great for those working on inversions. Come into downward facing dog with your heels right against a wall. Bend your knees and start to walk your feet up the wall; as you do so, your shoulders will move forward & you want to make a 90 degree angle with your body. Your hips will end up over your shoulders. Activate your core by drawing your navel in & firm your outer arms in towards your ears. With your core and upper arms engaged, lift one leg up while you keep the other foot firmly planted on the wall. Push into your hands and your foot on the wall, while you lift through the toes of your other leg. Hold for a few breaths, then switch legs. For an added challenge, shift some of your weight away from the foot braced on the wall. This is a great challenge for your core & shoulder strength. 4. Teaser Begin lying down, arms along your sides or extended over your head to stretch. Extend your legs to a 45 degree angle (you can also start with legs straight for a more advanced version. Inhale. Exhale: Lengthen your spine to nod your head slightly and begin scooping your abdominal muscles in and up so that your upper body begins to roll off the mat. Simultaneously your arms are coming up to parallel your legs into a v-sit. Fingertips reach past the toes but the shoulders stay down. Inhale as you come to the top and open your chest. Pulse back slightly with your upper body, simultaneously lowering your legs towards the ground. Return to the full teaser/v-sit position, before exhaling to roll down. Start from the low abs and use control, rolling down sequentially along the spine. Keep the legs together.
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 2-3 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.
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.
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.
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.