Day #8- Real Time 30 Day Challenge-Chest & Back Sculpt Bonus

Todays Video

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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

It’s a new week !! So bring me your game face & meet me in the Living Room !!

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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 ( or perform the cardio I do ) first while I take the first exercise. See Day #1 for instructions.

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1. Walking Push Ups

2. Sandbag Swing - using the Sandbag

3. Left Leg Squat & Behind Toe Touch & Reach – using the Tbar weights

4. Left Leg Squat & Behind Toe Touch & Reach – using the Tbar weights

5. Clean & Press & Squat & Press - using the Sandbag or Ugi Ball or Tbar weights

6. Elevated Spider Push Up - using the Equalizer

7. Push-Up, Burpee, Tuck Jump

8. 2 x Switch Lunges & 2 x Wide Squat

9. WoodChop Knee Abs Left – using the Tbar weights

10. WoodChop Knee Abs Right – using the Tbar weights

11. 10 Mountain Climbs & 2 Walking Push Ups

12. Left Arm, Left Leg – Lunge & Press - using the Tbar weights

13. Right Arm Right Leg – Lunge & Press - using the Tbar weights

14. Tricep Dip & V Knee Tuck – using the Equalizer

15. Low Plie Squats - Straight Punches - using the Tbar weights

16. Burpee & Tuck Jumps

17. Straight Legs & L&R Alternate Toe Touchs

18. Ski Abs - using the Ugi Ball

19. Mat Jumps

20. Side Oblique & Push Up – L&R Alternate

21. Plank – Jump In & Out Legs

22. Weighted Globe Twists

23. Pogo & Press  - Left - using the Tbar weights

24. Pogo & Press – Right - using the Tbar weights

25. Reverse Plank

26. Plank – Up & Over – L&R Alternate – using the Equalizer

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Strength & Conditioning Chest & Back Bonus:

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Set Your   to 10 seconds rest & 50 seconds work as below – Unless you are working out with me – The Press Play Right Now while you are still hot & sweaty. Time to push harder than ever !!

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Together we will complete the following exercises below. (If you are not following the video – Ideally you should be doing either between 8-10 repetitions or 10-15 repetitions. Make sure you don’t compromise your form for repetitions.)

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1) Chest Press - using the Sandbag or Tbar 

2) Bentover Row - using the Sandbag or Tbar

3) Bentover Flys - using the Tbar weights

4) Deadlift & Bentover Row – L&R Alternate - using the Sandbag or Tbar

5) Reverse Push-Ups - using the Equalizer

6) Push-up Punches

7) Lay Ugi Flys - using the Tbar weights

8) Left Arm Row - using the Sandbag or Tbar

9) Right Arm Row - using the Sandbag or Tbar

10) Plank Ugi Forward & Flys – Left - using the Tbar weights & Ugi Ball

11) Plank Forward & Flys – Right - using the Tbar weights & the Ugi Ball

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