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Pound The Alarm & Red Hot Workout

October 24, 2012 2 min read

We shoot in a real house with a real living room. This is not a set or a stage. There are no scripts. Our trainers come in here and put their hearts into every video and post. This is not a reality-tv show. No one here has dreams of fame, and we are not trying to make the pages of US weekly. Each and everyone of us is a real person, with all the ups and downs that anyone else has. We have chosen to share our lives with you guys in part because we believe that if you are going to train with someone and share this journey called life then it's best just to be honest through the good and the bad. Friends don't always have to agree with each others choices - but in the end they respect each other and have each others backs. We want you guys to feel like you are training with friends. Life is not set in a studio under the lights. It's gritty and tough and knees get scraped, hearts get broken and we all fall down on occasion. We come to you guys in the spirit of providing motivation, inspiration and the best damn workouts that we can bust out each day for you. The rest of it is just life swirling around - but good or bad it's honest and we have your back. Let's all remember to be kind and enjoy the blessings of life together. Workout Break Down Set your interval timer to 12 minutes. 50 Seconds Work / 10 Second Rest minute rest in between rounds. 1. 10 High Knees 2 Tuck Jumps 2. Hop Overs Using Push Up Using The Equalizer 3. Kick Out Up Right Row Using The Sandbag 4.  (4) 1 Leg Donkey Press 4 Hop Ups Switch Sides Donkey Press 5. 5 Wood Chops 2 Pushups ALT SIDES Sandbag 6. Keg Press Using The Sandbag Workout Break Down Set your interval timer to 12 minutes. 50 Seconds Work / 10 Second Rest minute rest in between rounds. 1. 4 Second Push Ups 4 Second Quick Push Ups 2. 1 Kick Out 5 Squats 3. Bent Over Bicep Curls 4. 1 Kick Out 5 Squats 5. Tricep Extentions 6. 1 Kick Out 5 Squats Friend Your Trainers on Facebook: BodyRock Main Facebook Here Lisa-Marie Facebook click Here Sean’s Facebook page click here Freddy’s Facebook page: click here Haley’s Facebook page: 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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