The 5-Day Workout with Fast Results – Rock Active

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The 5-Day Workout with Fast Results

Women are now free from the preconceived idea that lifting weights would change your body into unsightly and unfeminine proportions. Science and experience from other women have proven that lifting weights doesn’t significantly increase muscle mass in a short period of time but makes it shapelier.

Remember to always warm up well before and after a routine to avoid injury and lessen the body aches. Take at least 5-15 minutes for this.

For this workout, we’re dedicated each day to a specific area of the body, working our way downwards, so it gets a break. This also lessens the risk of straining your muscles. To get that tone physique, 8-15 reps for every exercise should be good.

Monday: Upper Body Day 1

Bench Press

Push-Ups

Seated Cable Row

Barbell Bicep Curls

Elliptical Machine – 5 minutes

Tuesday: Upper Body Day 2

Standing Barbell Shoulder Press

Side Lateral Raise

EZ Barbell Bicep Curl

T-Bar Rows

Stationary Bike – 10 minutes: 20 seconds per round with 40 seconds of rest in between.

Wednesday: Cardio

Burpees

Push-Ups

Crunches

Roman Chair Leg Raise

Bike or Treadmill – 20 minutes

Thursday: Lower Body Day 1

Squats

Barbell Squats

Leg Extensions

Hamstring Curls

Treadmill – 20 minutes

Friday: Lower Body 2

Walking Lunges

Glute Bridge

Leg Extensions

Leg Press Machine

Elliptical machine – 10 minutes

Tips:

Make sure to have a lot of protein. If you have the financial means and your body is fine with whey, drink whey protein shakes.
On your other rest days, don’t do any physically taxing activities. You need time to recover.
Drink lots of water. It’s important to stay hydrated. Mineral water should be good but if you don’t have access to more than a couple liters of water per session, filtered water is okay.
Check with your doctor before taking up this new workout plan.
Get 7-9 hours of sleep at night a day. Sufficient and quality rest is necessary for your body to handle any strenuous tasks.
Use moderate to heavy weights, if you want to see results. Doing light weights over a long period of time isn’t enough.
Be sure to take a couple minutes of break between each exercise.

Note that the tables refer to body measurements, they do not refer to the measurement of the products.

size-chart

Return Policy

From ROCKACTIVE.com we want our customers to enjoy an unforgettable shopping experience, therefore, our team is responsible for selecting the best products to guarantee a quality purchase.

As part of the experience, we know that on some occasions we will not be able to fulfill all your expectations, so we offer you service returns and refunds that will allow you to continue to enjoy shopping with us.

Our customers have the right to return the product within 14 natural days. This term will expire on the 14 natural days of the day the product has been received by the customer.

1) DEFECTIVE PRODUCT OR ORDER

In the unfortunate event that the product is defective. (Its clearly broken and unusable)
Product received is totally different from the order. (Requested Product A Received Product B)
The size sent is not the same as the requested one. (Customer requests size S and the product received is labeled with size M) Unless the product description states otherwise

Customer has the right to receive a new product depending of the product availability. In case the product is not available, the customer will be refunded with a Store Credit or for the total amount.

2) PRODUCT DOESN'T FIT THE EXPECTATIONS:

The selected size does not fit the customer's measurements.
Customer simply want a change for another product or return it.
Patterns have some variations according with the picture.
Color is slightly different from the picture.
Material quality is not exactly what customer wants.

We may choose to offer a DISCOUNT CODE of 75% of the value of the product in exchange for the customer keeping the item, therefore avoiding possible shipping and customs costs.

3) CONDITIONS TO APPLY FOR A CHANGE OR RETURN:

No refund requests will be accepted by email, chats or any other method.
No refund requests will be accepted after 14 natural days for any reason.
Return shipping costs are the customer's responsibility.
We'll refund only to the same payment method from where customer originally pay.
Refund or Changes will be executed once we receive the tracking number from the customer as a guarantee.
Items that are damaged, dirty, altered, or not in their original boxes or bags will not be accepted for return.
After we sent the refund confirmation to the customer, the refund can take between 7 to 14 business days to be reflected on your account statement.

To exercise the right to change or return the product, you must initiate the process through Change and Return Form