Female: Hi, this the fourth part of Rock Your Body on Body Rock TV. This fourth part of the whole body workout is for your back. Just do not forget that in each part we are doing three minutes of cardio skipping rope. So we are going to do again three sets by 40 reps which will give us 120 reps and each 10 reps in each side are different.
So the first 10 reps are bent rows. From the front it looks like this your feet is shoulder width apart and then you bend your body, your back is straight and then back up. So these were the first 10 reps.
Other 10 reps are going to be rolls. It is the same position just that you stay low like this and you just bring your shoulders up, two, three, four, five, six, seven, eight, nine, and 10. This time we are going to do 10 reps of bent over flies. So you just bend over slightly like this and then you do flies, this is three, four. This exercise works your back and also your arms, Six, seven, eight, nine, and ten.
The last 10 reps of this set are either bent over, overhead flies. So you bend over slightly like this like before and this time the flies go over your head. We do it again four, five, six is really hard that is why I have the lighter weights, seven, eight, nine, and ten.
So that is the whole set and I am going to do it two ore times and then skipping rope again and I will see you next time on Body Rock TV and another part of Rock Your Body Series.
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