Hi BodyRockers!Are you ready for Fall?Can't believe it is almost that time of year already!For many people Fall can be a hectic time of year as your schedule may be changing if you are in college or have kids that are going back to school or if you are simply transitioning out of vacation mode and back to 'busy-ness'.I think making some time for yourself to get your workouts in makes sense as it will boost your energy, and keep you grounded in the midst of possible chaos ;)I know time is an issue as well, so today I have another fat burning that will target all major muscle groups and get your heart rate up which is excellent for fat loss!I put 7 Exercises together and I suggest you go through it 1-3 times depending on your fitness level. Set your Gymboss timer for 50 seconds of work and 10 seconds of rest. You will need the 50 seconds in this workout because you want to keep your form while getting enough reps in each set.The Workout:1-3 rounds of 50 seconds of work and 10 seconds of rest.Warm up 5-10 minutesEXERCISES:
DB Overhead Surrenders + Step out to Deep Overhead Squat - I used 20 lbs. overhead, but pick a weight that challenges you. Simply holding weight over your head really challenges your core and takes energy just to stabilize which equals more calorie burn in the workout. Keep your abs tight and don't arch your back. Make sure you shift your weight into your heels on the overhead squat and squeeze up through the glutes. ***IF you any knee issues keep a 90 degree angle or omit exercise. Listen to your body always!!
Sliding pike plank to pushup - Go slow on this one and try and open up your chest so you can touch the ground. If your a beginner just stay in a plank and pike up.
DB overhead Surrenders + Step out to Deep Overhead Squat - Other leg
Plank step out to kick + Side plank hand to foot - Working flexibility with core, chest, shoulders, plus obliques and inner thighs.
Bike abs 4 reps + Hip raises 4 times (Alternate)
Plank step out to kick + Side plank hand to foot -Other side
Burpee + jumping jack - Really push to get your heart rate up in this exercise (as you'll see I was really out of breath!) Recover completely before repeating the sequence again.
Sign up to get articles like these delivered right to your inbox.
Shipping & Delivery
Fast, Express Shipping. 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 just 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. Signatures are required on all orders. Delays caused due to custom withholds are not included in these estimated delivery times.
Returns & Exchanges
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.