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September 09, 2020 2 min read 6 Comments

Don't stop before you start--let BodyRock Trainer Beth show you an easy to modify upper body workout that will not only change the way you train, but also, change the way you think about your workouts.

Just because a workout looks challenging and has moves that are advanced doesn't mean you can't do the workout. It just means you may have to modify the exercises to suit where you're at right now--and that's absolutely fine. You're still doing the workout. You're still kicking ass. You're still pushing boundaries and personal limitations to see new results. 

That's really all that matters: that you do something.


Start here, with us. Our online fitness libraryBR+ has thousands of easy to modify upper body workouts and workouts for your whole body at any fitness level. You can try BR+ for one month free and start seeing measurable gains within weeks. Join us. Sign up for afree trial now.

Beth's Easy to Modify Upper Body Workout

Here's the gear Beth uses in this 24-minute workout. If you don't have it, you can grab it atour store and in the meantime, make do with what you do have at home. Remember: all that matters is you MOVE!

Gear Used -- ON SALE THIS WEEK, up to 40% off!:

Mini Challengers

Weighted Vest


Pink Thing

Stability Ball

See all our gearhere



60 seconds of work, 20-second punches, 10-second rest--3 times through

Alternating 3 x Single Arm Mini Challenger Row 

Pink Thing Punches

Push-Up + L Sit

Pink Thing Punches

Stability Ball Flye + Twist

Pink Thing Punches

Mini Challenger Dip + Leg Lift

Pink Thing Punches

Mini Challenger Push-Up Glute Lift

Pink Thing Punches



Everything must get cleared out to make way for our Fall inventory. We have drastically reduced our prices PLUS added a 15% off sitewide discount!

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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.

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

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