Your Cart is Empty

Sweat Hard Workout

April 16, 2014 5 min read

. . Hi Bodyrockers, . The mountain of success is littered with the fallen.
We all leave base-camp together full of hope and piss and vinegar.
This time will be different we tell ourselves.
24 hours into our climb 50% of people fall away for one reason or another.
The McDonald's drive thru special beckons or the TV traps you on the couch and the heroic quest is lost like loose change in the cushions of the sofa.
On the rest of us go to live another day - another step towards our goals.
Some that continue on  pitch their tents during the accent and decide to settle. These are the dabblers, the habitual gym regulars, the people who have been on the quest forever but never actually realize any change. They read on the elypical machine. They get to feel like a climber without moving their game up. The vast majority live here - occasionally slipping back down to base camp, but mostly just hovering in their comfort zones.  It's a social place to hang out and you get to take trendy sneakers to work with you - you get to enjoy the moniker of someone who "works out" but because you never commit to achieving what you are capable of you spend at least some of your time watching wistfully as the real climbers reach up and above and disappear into the heights above.
The climbers climb. Up, beyond, ahead. They come in all shapes and sizes - all body types. We recognize them because we sense their power and we are inspired by it. They are the ones still moving, still striving. What powers these dynamos of discipline and motivation? What makes them power through that extra rep? I believe that they measure themselves not against the photoshopped silhouette from a magazine or even the other climbers around them - they push against their own personal bests and they do it consistently.
If you push to beat your own personal best you will always rise above where you are now. Day by day - 12 minutes at a time you will gain altitude. This measure of success comes from the heart - it's a truth between you and your soul - and it defines the true climbers in life.

The Beach ....

I raced to the beach to catch the last rays of the setting sun to shoot todays workout.

No time to kid around - we filled the sandbag with white sand and hit the workout!


Todays Workout:


1) Sandbag Shoulder Lift & Drop (L & R Shoulder) - using the Pink Sandbag

Place the bag between you legs ...

Core tight, Squat down, Holding the sandbag bag on either sides

Lift to the Left Shoulder & drive up into a strong standing position .. Drop the bag back down between your legs

Repeat with the Right Shoulder & continue to alternate left & Right Shoulders with a centre drop for the 50 seconds - (One shoulder = One Repetition)


2) 1 Leg Push-up's & jump over the Sandbag bag (Leg closest to the bag is lifted) - using the Pink Sandbag

Get into the Press up Position. Core Tight, Lift the leg closest to the bag

(Modification - Don't lift the leg, just Perform a push-up to your level.)

Lower your body to the floor, keeping your body strong and your core tight

Return to the starting Position

Jump or Walk the Legs in

Jump or Step over the bag

Repeat exercise on this side - lifting the leg closest to the bag to perform the Push-up


3) 10 High Knees & 10 Mountain Climbers - using the Pink Sandbag

Hold the sandbag in the above position - (Sandbag/Weight Optional for Modification)

Core tight. Perform 10 High knees (Modification - Loose the jump and just lift the knees as high as is comfortable - Weight Optional)

Drop the Bag

Using the bag as an extra stability core challenge - Perform 10 Mountain Climbers (Modification - Loose the jump between each climb and just lift the knees as high to the chest as is comfortable)

10 High Knees + 10 Mountain Climbers = 1 Rep


4) Tuck Knees & Explosive Star Jump

Start in a standing position

Hug Your Knees (making sure your knees don't go over your toes and you sit back into the squat - Hips First)

Explode into a Star Jump. Jumping as high as you can. (Modification - Squats. Weight Optional.)


Ab Bonus:


1) Star Abs - Alternate L & R arms & legs

Lie in the star position, engage your core

While maintaining the star position - Lift your shoulders and feet off the floor  - Touch the opposite hand to the opposite foot. (Modification - Straight abs.)


2) Left Oblique Plank & Side Drop

Get into a strong side plank position. Straight body line, core tight. (Modification -  Come down onto your elbow and use the raised arm for support on the ground.)

Lower the hips to the floor (Modification - Hold the side plank for as long as possible and relax down when required)


BEEP BEEP BEEP ..... Well Done ...

Most importantly today, smile &

Enjoy Your Workout.



. . Workout Breakdown: . Set your interval timerto 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you're scores and push as hard and you can to maximize your overall results. 1) Sandbag Shoulder Lift & Drop (L & R Shoulder) - using the Pink Sandbag 2) 1 Leg Push-up's & jump over the Sandbag bag (Leg closest to the bag is lifted) using the Pink Sandbag 3) 10 High Knees & 10 Mountain Climbers - using the Pink Sandbag 4) Tuck Knees & Explosive Star Jump . Ab Bonus:  . Set your interval timer to 50/10 and complete the following 3 exercises - completing as many reps as you can using the correct form through each one. . 1) Star Abs - Alternate L & R arms & legs. 2) Left Oblique Plank & Side Drop 3) Right Oblique Plank & side Drop . Make sure that you record your time and post it in the comments below or on my Facebook page here. We want you guys to think of as not just fellow BodyRockers, but also as friends. If you have any questions or need some help or even just a word of encouragement you can reach us on my Facebook page. Please don’t hesitate for 1 second to reach out to us – the reward for us is connecting with our fellow BodyRockers and helping out.  


Screen Shot 2013-09-22 at 9.55.55 PM Screen-Shot-2013-09-15-at-11-1.46.33-AM

The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!

Lisa’s: Facebook Twitter Pinterest YouTube Flicker 

 Slide.ly Tumbler Blog Instagram Store

Let’s Start Together …. TODAY !

 Lisa-Marie x



Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 28 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

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.

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.

Returns & Exchanges

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.

Digital Products

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.