Day #11 Real Time 30 Day Challenge Total Body Blast w/ Lisa

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YouTube - 30 Day Challenge Playlist  - Direct Link to YouTube Page

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Get your gear for this workout here:

• NUTRITION GUIDEGet your supplements here
• SANDBAGGet your equipment here
• EQUALIZERGet your equipment here
• TBARGet your equipment here
• INTERVAL TIMERGet your equipment here
• STRETCH STRAPGet your equipment here
• UGI BALLGet your equipment here
• BAR WEIGHTSGet your equipment here
• POWER BLOCK DUMBELLGet your equipment here

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Workout Breakdown:

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Set Your   to 10 seconds rest & 30 seconds work as below

Let’s Do This !!

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You can use your  or or  (click images to view)

If you haven’t had time to get your equipment yet, or it’s on it’s way – There are Free Home Equipment Ideas - Here

If you are training in your Gym or on your own  - Complete as many rep’s of the following exercise’s before the 30 seconds is up: Post your scores below to remind yourself how far you have come when you HIIT this again.

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Todays Workout:

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Remember - You will skip first while I take the first exercise. See Day #1 for instructions.

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1. Weighted Plyo Jump, Squat & Bicep Curl Turn - using the Tbar weights or Sandbag or Ugi Ball 

2. 1/2 Burpee & Monkey Push Up

3. 2 x In & Out Abs & 2 x Jump Out Leg Push Ups

4. 2 x Ski Abs & 1 Spider Push Up L&R

5. Mountain Switch Kick Toe Touch (L&R Alternate) - using the Tbar weights

6. Ninja Tuck Jumps or Burpee’s

7. Seated C Circle Ball Abs – using the Ugi Ball

8. Left Arm Plank & Front & Fly Lift - using the Tbar weights

9. Right Arm Plank & Front & Fly Lift - using the Tbar weights

10. Push Up & Plyo Box Jump

11. Elevated Cross Leg Push Ups - using the Equalizer

12. Walking Pike Abs

13. L&R Leg Alternating Triceps Dips – Feet Up  - (Use a box)

14. Commando Roll & Mountain Push Ups.

15. Walking Staggered Push Ups

16. Seated Tuck Ab & Body Lift – using the Equalizer

17. 2 x Switch Lunge & 2 x Low squat Jumps

18. 8 Hooks High, 8 Hooks Low & 4 Rope Jumps (L&R Alternate)

19. One Leg DeadLift – Left Leg Balance - using the Tbar weights or Sandbag or Ugi Ball

20. One Leg DeadLift - Right Leg Balance - using the Tbar weights or Sandbag or Ugi Ball

21. Weighted Pike Abs - using the Tbar weights or Sandbag or Ugi Ball

22. Single Arm Chest Press Left - using the Tbar weights or Sandbag or Ugi Ball

23. Single Arm Chest Press Right - using the Tbar weights or Sandbag or Ugi Ball

24. 1 Leg Bent Over Row Left Arm - using the Tbar weights or Sandbag or Ugi Ball

25. 1 Leg Bent Over Row Right Arm - using the Tbar weights or Sandbag or Ugi Ball

26. Squat & Touch Opposite Toe (L&R Alternate)

27. Tuck Abs - using the Equalizer

28. Kneeling – Front & Side Raise - using the Tbar weights

29. Tuck Star Jumps

30. Cross Leg Reverse Curls – Left Leg

31. Cross Leg Reverse Curls – Right Leg

32. Pike Side to Side

33. DiveBombers

34. Touch Toes – Star Jump Legs

35. Oblique Bend Lifts - using the Tbar weights

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Strength & Conditioning Core & Mixed Muscle Bonus:

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Set Your   to 10 seconds rest & 50 seconds work as below – Unless you are working out with me – Then It’s time to Press Play before you cool down !

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Together we will complete the following exercises below. (If you are not following the video – do as many as you can with good form before the time is up. Make sure you don’t compromise your form for repetitions.)

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1. Clean & Press – using the Sandbag

2. Push-Up, Side Plank & Reach through – using the Tbar weights

3. Side to Side Chest Press - using the Sandbag or Ugi Ball or Tbar

4. Bent Over Row - using the Sandbag or Tbar

5. Goblet Squats - using the Sandbag or Tbar

6. Left Leg Lunge – Forward & Back - using the Sandbag or Tbar

7. Right Leg Lunge - Forward & Back - using the Sandbag or Tbar

8. Over Head Press - using the Sandbag or Ugi Ball or Tbar weights

9. Weighted Reverse Curls - using the Ugi Ball or Tbar weights

10. Bent Over Back Push - using the Tbar weights

11. Wide Squats - using the Sandbag or Ugi Ball or Tbar weights

12. Back Lifts

Pre & Post Workout Stretch (2 Videos) - Here