Due to the BodyRock Team & Headquarters expanding & moving, Please find below the revised timetable for this next two weeks :))
Download your copy to print off - here
Watch the video below with Lisa to get started :)[wobreakdown] . BodyRock Burn: Beginner Level Fit Test & Tutorial Video:
Set your interval timerto 50/10 and complete as many as the following exercises in the time. Complete the Following Circuit 3 time through. We will be using our interval timers in every single workout of this 30 day challenge and it is basically the only must have item for BodyRocking. Our timers let us know when to switch exercises and the “beeps” keep us all pushing harder then a regular clock ever could. Ask any seasoned BodyRocker and they will tell you that working out with our timers takes it to a whole different level. 1) Squats 2) Push-Ups 3) Tricep Dips 4) Abs Intermediate Level Bodyweight Only Fit Test Video: Set your interval timerto 10 Seconds rest & 50 Seconds work. Complete the Following Circuit 3 time through. 1) Squat Jump & 1/2 Burpee 2) Superman Push Ups 3) Elevated Tricep Dips 4) Elevated Knee Abs Intermediate Level with Equipment Fit Test Video: Set your interval timer to 10 Seconds rest & 50 Seconds work. Complete the Following Circuit 3 time through. 1) Squat & Press – Using the Pink Sandbag ( with 15 pound Water Bag Insert ) 2) Push-Up & Clean & Press – Using the Pink Sandbag 3) Triceps – Using The BodyRock Equalizer 4) Abs – Using the BodyRock Equalizeror Dip Station Advanced Level Bodyweight Only Fit Test Video: Set your interval timer to 10 Seconds rest & 50 Seconds work. Complete the Following Circuit 3 time through. 1) Push-Up, Burpee & Tuck Jump 2) Push-Up With Jump Out Legs 3) Elevated Tricep Dips 4) Bike Abs L & R, Reverse Crunch, Split & Touch Through Advanced Level with Equipment Fit Test Video: Set your interval timer to 10 Seconds rest & 50 Seconds work. Complete the Following Circuit 3 time through. 1) Shoulder Squat & Drop, Push Up & Tuck Jump – Using the Pink Sandbag 2) Push Up & Plyo Jump 3) Tricep Dips - Using the BodyRock EqualizerorDip Station 4) Circle Abs - Using the BodyRock Equalizer& Dip Station BodyRock Flow Workout Video:
Pose 1: Downward Dog: - Straighten your elbows - Lift your sitting bones - Align you upper arms with your ears - Keep spine long - Reach through your heals * If your hamstrings are "tight," and your low back rounds, bend your knees a little. And, don't worry about your heals touching the floor...they can hover:) Just think of reaching...it will happen:) * For this "fit test" or "flex test," notice if you feel tightness in your shoulders / hamstrings, or, if perhaps your collapsing into your lower back or shoulders Pose 2: Pigeon: - If you need to, support your front hip with a blanket or small pillow (so that you can relax / be comfortable). In other words, prop the pose so that there is no space between your hip and the floor. - Try to keep your hips square, with your extended leg thigh resting on the floor. - Fold forward, can you bring your forehead to rest on the floor? * For this "fit test" or "flex test," take note of whether or not your front hip touches the floor. Did you need to use a prop? (it can often be different from side to side too, so note this:) * Also notice if you are able to keep your hips square, or if for example, your extended leg hip is drawing back. Notice how far forward you can fold over your front thigh / leg, if you are far from the floor, you could put another pillow / blanket across your lap. Remember, the idea is to relax into these postures, to connect with the breath, and essentially... to take your breath to the places you want to release. Don't push, instead, allow the tension to melt into your mat. * Knee injury? Careful. Make sure the knees don't complain! Pose 3: Dangling: - This is an intense stretch for the back of the legs and a gentle release for the lower spine - If you have a "bad back" (first of all it's not "bad", but you know what I mean), anyway, just bend your knees:) * For this fit test, notice how much you have to bend your knees in the pose, a lot or just slightly? As you increase your flexibility, straighten your legs more. * Notice too how far you are "dangling" from the floor, are your hands dangling above your knees, at your knees, at your ankles? * Breathe normally, try for 2 minutes at a time. * High blood pressure? Avoid. Low blood pressure? Come out of the pose very slowly. Pose 4: Standing Back Bend: - Bring your arms up over your head, interlace your fingers, release your index fingers, cross your thumbs. - Squeeze your inner thighs (firm your legs). Squeeze / contract your glutes ( this offers support for your lower back). - Relax your head back, take a deep Inhale, and then stretch up out of your waist / low spine. Breathing normally (in and out through the nose), start to reach back (draw your arms back with your ears as much as you can). * Notice, for this test, how far back down your wall you can see. Are you comfortable dropping your head back? Are you breathing normally? If not, you are going back too far. Are you able to keep your legs strong? If not, your going back to far:) Don't worry about depth, breathe, and keep lifting out of your low spine while pulling your arms back (this way you will be backward-bending with your whole spine, not just using the most flexible part / collapsing). Today’s Diet Challenge: Today’s Diet Challenge’s can be found on Lisa-Marie’s Facebook page click Here This months program incorporates: - Intense Total Body 'BodyRock Burn' Workouts – 12 Minute Workouts specifically designed to maximize fat loss. - Specific Isolated Weighted 'BodyRock Sculpt' Program to run alongside the Burn & Flow Components - To Dramatically Improve Overall Toning & Strength - 'BodyRock Flow' - Improve strength, flexibilty and help create long lean & limber muscles to support the 'Burn & Sculpt' Workouts. - Diet Challenges – Focusing on Portion Sizes, Recipes, Tips & Help with all aspects of Diet & Food – Ensuring you keep focused and on Track through the 30 Day Programme. - Support – Everyday we will be personally checking in with you on Facebook to keep you motivated, share food & give constant tips and tricks on ways to keep motivated, stay focused & on track. - Lisa-Marie’s Facebook page: click here, Sean’s Facebook page: click here, Freddy’s Facebook page: click here Friend Your Trainers on Facebook: Lisa-Marie Facebook click Here Sean’s Facebook page click here, Freddy’s Facebook page: click here
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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.
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.
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