Nov 13 2012

Hello McFly Legs and Back Workout & Tutorial

Where are you right now?

How close to your goals are you? Miles off or just across the street? Take a minute and focus on 3 things that you want to be, achieve or change. In a moment of no bull-shit honesty with yourself ask yourself if you find a way of directing 5% more time, energy or effort towards what you want. Can you?

You can find 5% under your fingernails. It’s getting up 10 minutes earlier, walking an extra block, taking a minute to call instead of email, saying something kind to someone out of the blue – giving anything from the heart. This 5% compounded day by day, rep by rep and smile by smile will move the landscape of your life to a place where the sun shines a little bit brighter, your clothes fit a little bit better and your heart feels a whole lot lighter.

Start looking for that 5% in your BodyRocking today. Whatever you give you will get back – and that feel good sensation is your body smiling :)

Best,

Freddy

Today’s workout video – repeat video for full workout!

Set your interval timer to 24 rounds 30 Seconds Work / 10 Second Rest minute rest in between rounds.  You will repeat this circuit 4 times for a total of 12 minutes.

Workout Break Down

1. Alternating Reverse Lunge With Kick and Press using the Sandbag

2. 3 Up Right Row 3 Hammer Row using the Power Blocks

3. Squat and Press (2 Squats on 3rd Press) using the Power Blocks

4. Reverse Push Up using the Equalizer

5. Jump Tucks

6. Plank Row using the Power Blocks

Workout Tutorial and breakdown for beginners:

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  • Carrie

    Wow, I can’t even imagine having found my way to a fitness site at 12 – you must be one very motivated young girl! It’s wonderful you’re already taking care of your health and fitness – I’m not being patronising, it’s just I didn’t really get into sport until quite late in life (I’m now 32). I would just like to say though, please don’t feel feel disgusted with yourself or give yourself a hard time over how you were at 10. You’re still very young, and I hate to think that someone of your age is feeling pressure over the aesthetics of their body, rather than the health side of things. I’m no expert, but since your body is still at a very important stage of growth, it would be great if you could talk to a fitness professional about an appropriate sports/exercise plan and nutrition. Do you have a PE teacher at school who you could approach? Or if you do specific sports, maybe you could talk to your coach? You’re probably very internet savvy already, so I’d recommend doing some research online about what’s appropriate for your age – but make sure it’s a reliable source, not just a random forum or wikipedia or something!! Again, I’d say it’s probably better to talk to a sports professional in person if you can. Either way, good luck and congratulations on being so health-aware at such a young age – I can tell you’re very mature and far too sensible to think about dieting and silly things like that ;0)

  • Anonymous

    Thank you,Sean,I did it today,used 2x 4kg. dumbells :)
    1. Alternating Reverse Lunge With Kick and Press 7 8 7 7

    2. 3 Up Right Row 3 Hammer Row 333

    3. Squat and Press (2 Squats on 3rd Press)-3 5 5 5

    4. Reverse Push Up -23 23 24 23

    5. Jump Tucks(I did jump squats instead)-22 23 23 23

    6. Plank Row-12 13 13 13

  • Anonymous

    I’m assuming that you are referencing “Back to the Future” with the title of the workout? If so, that’s awesome. It brought a smile to my face. It’s one of my favourite movies of all time:)

  • Anonymous

    Nice one!
    Just a small question: could you do some bodyweight only workouts again? Like…maybe one in 5 or something like this? Of course you can always search for alternative exercises but it would be nice to come on your site and think “Oh wow, I can do this without further consideration!”
    :)
    Apart from that: love you all! :))