Your Cart is Empty

July 26, 2018 3 min read 3 Comments

You need to find a spark inside that will ignite your desire to want to change. Some people find this easier to focus externally. They do it for their partner, their family, their kids. Some people find the spark by focusing on a goal: weight loss, getting leaner, fitter, faster. Maybe they want to accomplish something physical, like a completing a marathon or bike race. Others ignite their inner drive by just being present in how good our bodies feel in the afterglow of a good sweat session, or by competing against themselves to try and reach a personal best. Sparks can come from feeling angry about something, from feeling judged or hurt. Embers can swirl inside of us that are made from many different sparks. Look inside yourself. Find your spark. Write it down. Speak it out loud. Nurture it until it ignites and burns pure in your heart. Use that to get up and do today’s workout with me.



Get ready to feel the sweet heat of lactic acid burn in places you didn't know existed. In five moves, Lisa guides you through a high-energy full-body workout with a heavy emphasis on upper body. These are totally transformative moves you've never seen before. Your current level of fitness doesn't matter. Like all our workouts, this one can be easily modified to meet you where you are. So do what you can. Prepare to feel the flames.

Workout Breakdown:

The Move: Push-Up Jump-Out Jump Jump-Up

The Gear: Booty Band & Challenger Minis

Use this powerful plyometric spin on a classic push-up to not only tone your back, arms, chest and core, but to also sculpt your legs. Strap on the Booty Bands to get extra conditioning for your abductors (outer thighs) and use the Challenger Minis to score sweet stability gains as well as extra resistance when you power up for the jump.

The Move:  Tricep Dip Tuck & Leg Out

The Gear: Challenger & Booty Band

Tricep dips are one of the most effective bodyweight moves for your upper body. They strengthen your chest, back, triceps and shoulders, nailing many of the same muscle groups as a push-up, but in a totally different way that will deliver even more shredded results. But that's not where this move ends: we use the Booty Band and a single leg extension to really engage your hip flexors and quads.

The Move: Running Man

The Gear: Challenge Bars & Booty Band

Here's a move that will not only strengthen your hip flexors and give more tone to your lower abs, but also increase hip joint mobility. And -- because you're holding your bodyweight the entire time on the Challenger Bars -- your arms get some serious sculpting too.

The Move: Lunge & Back Kick

The Gear: The Vest

You already know lunges are amazing for your thighs and glutes, and when you add a weighted vest and a kick back on the ass end of the move, you're stoking a serious fire. Use the Challenger Minis if you want to add some stability training to the back kick.

The Move: Dive Bomber & Pike Push-Up & Leg Kick

The Gear: Vest, Booty Bands, Challenger & Challenger Mini

Here's your final move in the circuit, and we're going to burn it out with a killer combo of upper body intensive moves. Dive bombers will tear up your shoulders, arms and back, and then you’re going to get core-centric with the pike push-up and finally, sculpt your waistline with the leg kick. Strap on your weighted vest to add more octane to this series. It’s a lot to take in, we know, so just work at your own pace and embrace the burn.


Looking for more workouts like this?  Join the HIIT LIST Challenge in Sweatflix!

3 Responses


December 12, 2018

After nearly a year off working out because of a bad back injury I am back slowly back I was doing the HIIT max early workouts. But the one with the Burpee’s number to took me out of commission for the past 10 months every time I try to work out I have so much back pain and numbness and tingling through the side of my leg on the top of my foot and pain deep into the glutes hamstrings and peroneal’s. So I’m a little nervous where to begin I am able to do long walks are use my fitness watch to make sure I am heading basic goals but now I want to get back into weight training with resistance and some high intensity interval training again would love some advice where to get started my membership is still active I never let it drop even though I couldn’t do anything. Should I be going right back to the beginner Boot Camp with Edith or the second set of Boot Camp ?

Annelie Jordaan
Annelie Jordaan

July 29, 2018

Thank you so much… I really appreciate it. :)


July 27, 2018

This is awesome i love it.

Leave a comment

Also in Insider News

The 5 Best Exercises for Functional Movement
The 5 Best Exercises for Functional Movement

January 20, 2021 3 min read

Prevent injury and give your workouts purpose beyond the gym. BodyRock Trainer Michael Levine weighs in with the best exercises for functional movement. 

Read More
How Long Does it Take to Get in Shape?
How Long Does it Take to Get in Shape?

January 15, 2021 5 min read

Don’t buy the fads—get the facts. In this blog, we answer the question "how long does it take to get in shape?" with our usual no B.S. truth. Read on!
Read More
9 Beginner to Advanced Squat Options for Stronger, Sexier Legs
9 Beginner to Advanced Squat Options for Stronger, Sexier Legs

January 12, 2021 1 min read 4 Comments

Ready to take your squat game to the next level? We’ll take you through 10 beginners to advanced squat options and show you how to do them. Join us!
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 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.

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.