Day #3 Real Time 30 Day Challenge

Todays Real Time Workout Video:

YouTube – 30 Day Challenge Playlist - Direct Link to YouTube Page
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Workout Breakdown:
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Set Your  Screen Shot 2013-08-17 at 8.22.17 PM  to 10 seconds rest & 30 seconds work.
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Unless you are working out with me – Then let’s do this & get up & Press Play !

You can use your  Sandbagor Screen Shot 2013-07-28 at 7.20.26 PMor Screen Shot 2013-09-23 at 5.46.46 PM (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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Todays workout is split into 3 parts ! – Enjoy this Bad Boy !
Remember – You will skip first while I take the first exercise. See Day #1 for instructions.
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Part 1 - Legs & Arms
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1. Spider Push Up - (L&R Alternate)
2. Squat & Press - using the Sandbag or Ugi Ball or Tbar
3. Sandbag Lunge & Lift – Left Leg – using the Sandbag or Ugi Ball or Tbar
4. Sandbag Lunge & lift – Right Leg - using the Sandbag or Tbar
5. Squat Jumps or Tuck Jumps
6. Push-Up & 1/2 Burpee
7. Shoulder Sandbag Lift - (L&R Alternative) - using the Sandbag
8. Sandbag Overhead Abs & Shoulder Press  - using the Sandbag or Ugi Ball or Tbar
9. 1 Leg Push-Up, Burpee, Jump Bag - using the Sandbag
10. Left Leg Board Weighted Step up’s - using the Sandbag or Ugi Ball or Tbar
11. Left Right Board Weighted Step up’s - using the Sandbag or Ugi Ball or Tbar
12. Sandbag Get Up’s - using the Sandbag or Ugi Ball
13. Clean & Press - using the Sandbag or Ugi Ball or Tbar
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(30 second / One Round Rest)
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Part 2 – Arms
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1. V Push-Up’s (downward dog position, head to floor – all shoulders)
2. 1/2 Burpee + 1 Push-Up
3. Push up + 2 Mtn Knees L & R, Push Up + Spider knees L & R,  Push-Up + Under Knee L & R
4. 1 Leg Push-Up & Burpee
5. Superman Push- Ups
6. Wide Arm Push Up – Jump In & Out Legs - (go down on the ‘WIDE’ leg)
7. Tricep Push Up – Jump In & Out Legs - (go down on the ‘IN’ leg)
8. Plank Abs
9. Deadlift - (L&R Alternate) - using the Sandbag or Tbar
10. Press Up, Row L&R, Spider Knee L&R & Side Oblique Plank L&R - using the Tbar weights
11. Upright Row - using the Sandbag or Tbar
12. Bicep Curl & Press - using the Tbar weights
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(30 second / One Round Rest)
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Part 3 - Abs
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1. Running Man - (Like elbow to knee but make a running man shape when u come up)
2. V Abs - (L&R Alternate)
3. Plank & Side to Side Jump - Feet Together, 6 inch jump side to side in a plank position.
4. SuperMan Push-Ups
5. 10 Mountain Climbers & 10 Spider Knee Climbers
6. Tuck Abs
7. Touch Toe Abs - (L&R Alternate)
8. Over Head Abs - using the Sandbag or Tbar
9. Oblique Plank Abs - Left Side drop
10. Oblique Plank Abs - Right Side drop
11. Plank Abs
12. Reverse Curl
13. Seated Oblique Twists - using the Sandbag or Ugi Ball or Tbar weights
14. Crunch & Leg Extensions - (Like a tuck ab, but legs straight out and in hands behind your head)
15. Straight Abs - Knees up if you can
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Pre & Post Workout Stretch (2 Videos) - Here
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