Freddy here :) My little brother Sean is back to lead you guys through a killer full body routine. Sean first started BodyRocking about a year and a half ago when he came to Prague to visit Zuzana and I. He made a guest appearance in about 10 workout videos with Zuzana and got his arse booted all over the place :) Up until then he had worked out about 5 days a week at the gym focusing on hitting the weights and doing the odd bit of cardio. I think it’s safe to say that he was shocked at how underdeveloped his flexibility, endurance, agility and overall strength was at that time. Since then he has been BodyRocking consistently and has seen a huge improvement right across the board. BodyRocking has really changed his whole approach to training and has delivered him the best results he has ever experienced. It’s really nice to have my little brother here on the site and have someone in our family step up and show once and for all that these routines are not gender based and as some wise asses like to claim “just for the ladies”. You guys will be seeing Sean on a regular basis and he is really looking forward to meeting you and answering your questions. You can “like” his BodyRock facebook page here.
I really hope that you guys are up for some brutal new workouts over the next few weeks, because we are going to really start to ramp up towards the holidays. We want to hit the whole holidays season in top form with all kinds of killer workouts behind us. When other people are fumbling about writing New Years fitness resolutions we are going to have already reached cruising altitude – well on our way to being in the best shape ever. Get a ticket cos the BodyRock direct flight to butt kicking is taking off! :)
Enjoy your training!
- Low Jacks with Sandbaginterval
- Walk over push ups & 5 mountain climbersinterval
- Reverse Push Upinterval
- Elbow Plank10 sec. interval
- Reptile Push ups50 sec.interval
Get your gear for this workout here:
This workout is only 12 minutes long and it’s made up of 2 parts.
The first part is 9 minute long interval training. Set your Interval Timer for 9 rounds of 10/50 second intervals. There are 3 exercises in a circuite that you will go through 3 times (3 x 3 minutes = 9 minutes) and your goal is to complete as many reps as you can during each 50 second interval. The circuit goes like this:
1. Low Jacks with Sandbag Sean’s scores – 52, 44, 40
2. Walk Over Push Ups & 5 mountain climbers - 5, 5, 4
3. Reverse Push Up (legs extended) on the Dip Station - 29, 24, 19
Part 2 of the workout is 3 minutes long interval training without any rest interval. Set your Interval Timer to 3 rounds of 10/50 second intervals.
You will be holding Elbow Plank during each 10 second interval and Reptile Push Ups during the 50 second intervals - 16, 12, 9
Please watch the entire workout video above, because I went over each exercise, proper form, and easier variations for beginners.
Enojoy your workout, do Burpee for Erin and everyone else you would like to send your energy to and see you tomorrow!