About Us Contact Us Policies Login/Register Check Order Status YOUR FITNESS ADVANTAGEOrder by Phone: 877.7DIPBARProducts Dip Bar and Dip Station Dip Bar Fitness Station Wall Mount Dip Station All Dip Bars Pull Up Bars Wall Mounted Pull Up Bar Joist Mount Pull Up Bar 19" Doorway Pull Up Bar All Pull Up Bars Workout Gear Exercise Sandbag - Small Push up Rings Fast Abs Pack All Workout Gear Package Deals BodyRocker Package Dynamic Strength Package Kailo Fitness Program Package All Package Deals Valentines Day Specials Joist Mount Pull Up Bar 16" Grip Spacing Ceiling Mount Pull Up Bar 16" Grip Spacing Ceiling Mount Pull Up Bar 24" Grip Spacing Workout GuidesUltimate Training VideosBlog Home - Ultimate Training Videos - BodyRocker Workout Archive - Pretty Fly Exercise ChallengePretty Fly Exercise ChallengeCurrent Exercise00:00Round 1 of 15Rounds15Workout Total00:00RestsEnd Round00:0500:0500:1000:10Need Help?ExerciseTime1. HIGH KNEES1. HIGH KNEESKNEE HUGS00:2000:202. KNEE HUGS2. HIGH KNEESKNEE HUGS00:1500:15Equipment for This WorkoutAdjustable Speed Rope $15.99Pretty Fly Exercise ChallengeWe have converted this Exercise Challenge into an Interval Workout. Do all exercises for max reps. For more information about this workout visit the BodyRock.tv Workout Page.