Day #4-Real Time 30 Day Challenge w/ Lisa

Todays Video
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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 – I know you are tired but get up and see this through – Come on i’m waiting for you.

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 Gyms 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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1. Sumo Squat & Knee To Elbow Lift  – (Alternate L&R Knee) - using the Sandbag or Ugi Ball or Tbar
2. Dive Bombers
3. Weighted Step Ups Left  - using the Sandbag or Ugi Ball or Tbar
4. Weighted Step Ups Right - using the Sandbag or Ugi Ball or Tbar
5. Tricep Dips & Knee Lift - using the Equalizer
6. Weighted Low Jack Prisoner Jumps - using the Sandbag or Ugi Ball or Tbar weights
7. Tricep Dips - using the Equalizer
8. Sandbag Sit Up - (sit up with the wight above your head) - using the Sandbag or Ugi Ball or Tbar
9. Ugi Punch / Straight Punches - using the Tbar weights
10. Weighted Frog Jump & Burpee – Forward & Back - using the Sandbag or Ugi Ball or Tbar weights
11. Forward Lunge & Side Lunge Left - using the Sandbag or Ugi Ball or Tbar
12. Forward Lunge & Side Lunge  Right - using the Sandbag or Ugi Ball or Tbar
13. Sumo Push up - (Push up & lift hand 6 Inchs off the floor – L&R Alternate)
14. Side Oblique Abs - (L&R Alternate) - using the Equalizer
15. Knee Lift Kick Over Lunge - (L&R Alternate) - using the Equalizer
16. 3 Point Abs – (Centre, Side, Centre, Side) - using the Equalizer
17. Push- Up Jack Legs - (Push up as u bring your legs in)
18. Ninja Tuck Jumps or Squat Jumps
19. Clean & Press & Lunge - (L&R Alternate Lunge – lunge with the weight above your head) - using the Sandbag or Ugi Ball or Tbar weights
20. 10 High Knees & 2 Spider Push Ups
21. Plank Jumps - (Jump legs in & out)
22. Weighted Switch Lunge & Twist - using the Sandbag or Ugi Ball or Tbar weights
23. Weighted Hip Thrusts - (Lie on your back & lift the pelvis off the floor with the weight on ur pelvis) - using the Sandbag or Ugi Ball or Tbar weights
24. Plank Jumps - (Plank position, jump in to the left elbow, jump in centre, jump to the right elbow)
25. Chuck & Tuck  - using the Ugi Ball or Tbar weights
26. 1/2 Burpee
27. Wide Leg Squats - using the Sandbag or Ugi Ball or Tbar
28. Core Splits - (Lift legs into a V in front) – using the Equalizer
29. Standing Front Raise & Side Raise - using the Tbar weights
30. Clean & Press - using the Sandbag or Ugi Ball or Tbar
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To Finish - The Burnout
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1. Sandbag  Swings - 1 Min - using the Sandbag
2. Squat & Touch The Floor – 1 Min
3. Reverse Pull Ups - 1 Min - using the Equalizer 
4. Dive Bombers - 1 Min
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Pre & Post Workout Stretch (2 Videos) - Here
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