Day #15-Real Time 30 Day Challenge + Ripped Abs Burnout

Are you ready for 6 pack abs ?

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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:

Set Your   to 10 seconds rest & 40 seconds work as below

You know the moves now – so No Excuses !!

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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 areFree 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 40 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 (or cardio exercise I choose in brackets on the day) first while I take the first exercise. See Day #1 for instructions.

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Section 1:

x 2 Times Through  (Cardio = Burpees or Skipping)

1. 3 Point Plank Abs

2. 1/2 Burpee & Uplight Row  - using the Sandbag or Ugi Ball or Tbar

3. Over Ball Push-Ups – using the Ugi Ball

4. Squat Pike & Pike Tricep Push Up (or tricep of choice )

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(One Round Rest)

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Section 2:

x 2 Times Through  (Cardio = Squat Jumps or Star Jumps)

1. Lunge Forward & Back – (R&L Alternate) – using the Sandbag or Ugi Ball or Tbar weights

2. One Leg Elavated Push Up & Spider Knee – (R&L Alternate) - using the Equalizer & or Ugi Ball

3. Clean & Press + Squat & Press - using the Sandbag or Ugi Ball or Tbar

4. 10 Mountain Climbers & 10 Switch Kicks

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(One Round Rest)

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Section 3:

x 2 Times Through  (Cardio = High Knees)

1. 1 Push Up, 1/2 Burpee & 1 Tuck Jump

2. Single Leg Elevated Push Up & Under The Equalizer Knee – (L&R Alternate) - using the Equalizer

3. Squat & Side Life – (L&R Alternate)  - using the Sandbag or Ugi Ball or Tbar

4. Knee Tuck & V – using the the Equalizer

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(One Round Rest)

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Section 4:

x 2 Times Through  (Cardio = Mountain Climbers or Mat Jumps)

1. Switch Lunges

2. Reverse Push Ups - using the the Equalizer

3. Sandbag Swings - using the Sandbag

4. Standing Squat Pike Jumps

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Lean Core 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 and kick those Abs into touch !

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Together we will complete the following exercises below. (If you are not following the video. Make sure you don’t compromise your form for repetitions and do as many as you can within the 50 seconds)

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1. Suitcase Crunches - using the Tbar weights the Sandbag or Ugi Ball

2. Plank Knee Reach – using the Tbar weights

3. Plank Knee Reach - using the Tbar weights

4. Tuck & Chuck – using or Ugi Ball or Tbar weights

5. Russian Twists - using the Sandbag or Ugi Ball or Tbar weights

6. Touch Toe Abs - using the Sandbag or Ugi Ball or Tbar weights

7. V Abs Left

8. V Abs Right

9. Bike Abs

10. C Sit A Frame abs - using the Sandbag or Ugi Ball or Tbar weights

11. Plank & Punch - or Tbar weights

12. Tuck & Lift - using the Sandbag or Ugi Ball or Tbar weights

13. DiveBombers

14. 50 Straight Sit Ups – Burnout

15. Back Lifts

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Pre & Post Workout Stretch (2 Videos) - Here