A strong core is key to helping your body move more effectively. Having a strong core is important for good balance, stability and flexibility - all important parts of any exercise routine. Plank exercises not only work your abdominals, they work your entire core.The plank is one of the best exercises because it tightens the deepest core muscles and with so many varieties of the plank this routine will keep your body guessing. Try and push through each exercise for 30 seconds, followed by a 5 second rest and go for 3 rounds. Your Abs will feel on FIRE - in a good way! I would often add a routine like this onto the end of a Daily HIIT session to give my Abs a good workout Exercise 1 - Plank jacks Start in plank position on your elbows and with feet together. Jump your legs outwards as I you were doing a jumping jack and then jump back together. Remember to engage your core to take any pressure off your lower back. Exercise 2 - Up and down planks Start in plank position on your elbows. Holding a nice flat plank raise onto your hands and then back to elbows. Be sure to alternate what elbow you lead with, try right elbow down first for 3 times then switch to left. Exercise 3 - Spiderman Planks Start in plank position on your elbows and then bend your right knee up towards your shoulder, repeat with left knee. Exercise 4 - Reverse Plank with leg raise Roll over so your hands are holding you up and front of body facing the ceiling. Raise your butt off the floor and start with both legs our straight. Raise your right leg then place down, follow with your left leg. Ensure you lift your backside upwards engaging your glutes so you don't dip down to floor. Check out the video below. Enjoy, Han x http://youtu.be/qoyOS4n_g58
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.
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.