Nov 20 2012

Powerful Legs Workout & Set It Right Challenge

Set your interval timer to 40 seconds work 20 seconds break.  You will go through these exercises 3 times.

1. Angle Lunge Right Left and 3 Deep Squats using Power Blocks

2. Backward Lunge Left and Right Power Blocks

3. 5 Pogo Hops Left and Right

4. Single Leg Squat Left Leg Power Blocks

5. Single Leg Squat Right Leg Power Blocks

Set things right.

We all have done things in the heat of the moment that were not the best reflections of our true character. It’s easy just to let the embers of those emotions lay and move on. Time can heal, but coals left to cool on their own can spark back to life and ignite an emotional firestorm.

When we look back on our journey it shouldn’t look like a blackened wasteland of burnt out relationships and missed opportunities. If there are patches that have been consumed in the flames we can replant, rebuild and regrow. Soil that has been fed by fire is the richest place to sew a seed of hope and renewal.

Instead of walking away from the simmering coals of emotional conflicts put them out by setting things right. Take responsibility for your actions, your words and your deeds and make amends. Apologize from the heart, make restitution if you were in the wrong with an act of kindness and silently bless everyone involved.

In the place on anger and resentment you will feel a rush of peaceful accomplishment fill what was once a smouldering ash heap of emotional baggage. It will set you free and make room for good things to come your way.

Chances are you have a situation in your life that is a fire hazard. Challenge yourself to set it right.



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  • Leslie-Anne

    I’m kicking this workout’s a** this A.M.! I don’t have weights so I am filling a backpack with all kinds of heavy goodies! :) I’ll let you know if my legs make it back to the computer to let you know if I survived or not! Sexy pair of heels here I come!

  • Anonymous

    Legs are on fire.

    Lunge L and R and squat ( 9kilo DB)-9/7/10

    Back lunge ( 9kilo DB)- 21/23/26

    One leg pogo- 38/30/35

    One leg lunge ( 9kilo DB)- 21/20/21

  • Stephanie

    Woo! Sean – How did you know?! I have a sore wrist so was almost skipping my workout today…. But then lookie here! A nice all-legs workout! Fantastic!!
    -Angle Lunge L+R + 3 Deep Squats – 3+2-4-3+2
    -Backward Lunge L+R – 14-13-14
    -5 Pogo Hops L + R – 3sets+2-3+2-3+2
    -Left One Legged Squat – 13-13-13
    -Right One Legged Squat – 13-13-14

    Thank you guys! BodyRocker4Life! ;) x

  • Sofia

    I’m adding this at the end of my pilates workout today. My legs will be dying.

  • Anonymous

    Looks like an awesome workout, thanks so much Sean :)

  • Anonymous

    Looks like an awesome workout, thanks so much Sean :)