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Twelve Minute Magic & Play Hard Abs

September 18, 2012 2 min read

Workout Break Down Set your interval timer to 16 minutes. 30 Seconds Work / 10 Second Rest minute rest in between rounds. 1. Push-Ups 2. 5 High Knees , Half Burpee 3. Jax 4. Bike Abs 5. Star Pushup 6. High Knees 7. Lunge Right 8. Lunge Left 9. Tuck Jump 10. Squat & Floor Touch 11. Jumpe Lunge 12. Exploding Push-Ups Workout Break Down 1. 25 Jack Knifes 2. 3 Forward Lunges On Each Side With Twist 3. 25 BodyRock V-Rock with using the pink Sandbag 4. 3 Foreward Lunges On Each Side With Twist 5. 25 Side to Sides 6. 3 Foreward Lunges On Each Side With Twist 7. 25 Mountain Climbs Knee To Opposite Elbow 8. 3 Foreward Lunges On Each Side With Twist If you want to feel like your on top of the world again try this! Live by choice, not by chance, to make changes, not excuses, to be motivated, not manipultaed, to be useful, not used. Choose self esteem, not pity. Choose to listen to your inner voice, not the random opinion of other . Sometimes we get lost of who we are are because of other people in our lives. It can happen so fast sometimes you don't even know where the slide all began.  You compromise yourself and do things that are not genuine or a reflection of the real you.You'll be confused because you won't know whom to please, or how and will hurt your self esteem.  Be who you are! Have the courage to accept yourself as you really are, not as as someone else thinks you should be.   Do not take action or pretend to be someone else for the sake of gaining acceptance. Sean 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 *New Lish’s Facebook page: here *New Haley’s Facebook page: here

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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.

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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.

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