In a world of lunges, squats and deadlifts, it's easy to overlook one of the most functional and powerful lower body exercises to burn fat: surrenders.
As the name suggests, surrenders involve going from standing to kneeling (and back up) with your hands clasped behind your head and your elbows pulled back—exactly like you are surrendering to someone.
Surrenders can be intimidating, but are actually easy to do, granted you don't have knee problems. Because surrenders necessitate that you get down on your knees, this exercise can be painful for people with knee injuries. If this is the case for you, try doing this exercise on a crash mat. It can ease the discomfort.
In fact, we suggest you fold a yoga mat in half to do this move even if you don't have knee issues. It just makes the whole exercise more comfortable. Challenging still, yes, but comfortable.
Of course, if it still hurts or you have been told to not do certain movements, skip surrenders and read this:How to Exercise Your Lower Body Without Squats.
For everyone else, add surrenders to your next workout for one of the best lower body exercises that will build muscle and burn fat.
Surrenders not only strengthen your legs, but your core and glutes while also getting your heart rate up for a killer cardio move.
We recommend snapping on aweighted vest for hands-free added resistance that will help you burn more fat and build more muscle in all your workouts.
Many of our trainers incorporate surrenders in their workouts on BodyRockPlus, so you cansign up there for a month FREE and score access to thousands of workouts for all fitness levels.
More amazing lower body exercises for fat loss await!
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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.
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.
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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.
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