Our bodies and metabolism change as we age and sometimes that means we have to change our physical activity levels too. When you are over 30, it becomes even more important to incorporate strength training and cardio into your life, losing bone and muscle mass can spell disaster down the road!
The goal is to move for at least 30 minutes a day and to incorporate 3 cardio and strength workouts per week. How you spend your daily 30 minutes in motion is up to you. You can walk, dance, run, rake the lawn, shovel the driveway -- whatever you want.
While this workout plan won't be for everyone, we all have different needs and fitness levels, it will provide a good foundation for getting started.
This cardio workout is based on HIIT-style training so it is easy to adjust according to your exercise preferences. In order to keep things interesting, you can mix and match the movements for your intervals. Challenge yourself, the goal is to get your heart rate up and to burn as many calories as possible in a short amount of time. Do 20 seconds of each round with 10 seconds of rest in between each one. Repeat the round sequence 2-3 times. You can increase the amount of rounds or change out the exercises to tailor the workout to your needs.
Strength training becomes even more important the older we get as bone and muscle mass starts to decline. Aim to complete three rounds of 12 repetitions of each exercise. If you choose to use weights for your training, make sure that your muscles are fatigued by the 12th rep. You should not be able to lift any more after that final rep. If you aren't fatigued or are fatigued before the last rep, adjust your weight accordingly.
Squats incorporate all of the muscles in the body, especially the butt and legs.
This move targets your hamstrings and backside.
This move works the upper back muscles, which helps facilitates better posture as it “pulls back” rounded shoulders by strengthening those muscles.
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.