Day #9-Real Time 30 Day Challenge Arms & Shoulders w/ Lisa

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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 as below
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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  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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Remember - You will skip first while I take the first exercise. See Day #1 for instructions.
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1.Frog Jump, Push-Up & Tuck Jump
2. Shoulder Lift, Squat, Drop & Press Up Burpee, Tuck - using the Sandbag or Ugi Ball or Tbar weights
3. V Knee Lift & Tricep Dip using the Equalizer
4. Left Arm Reverse Push Up using the Equalizer
5. Right Arm Reverse Push Up using the Equalizer
6. Ugi Ball Mat Jump Overs  - using the Ugi Ball
7. Left Leg Ugi Lunge Back (Touch floor) & Lift – (weighted optional) - using the Sandbag or Ugi Ball or Tbar
8. Right Leg Ugi Lunge Back (Touch floor) & Lift – (weighted optional) - using the Sandbag or Ugi Ball or Tbar
9. Get Ups - using the Ugi Ball
10. Laying Single Left Leg Ugi Pelvis Lift  - using the Ugi Ball 
11.  Laying Single Left Leg Ugi Pelvis Lift  - using the Ugi Ball
12. Ugi Ball Reverse Crunch - using the Ugi Ball
13. Weighted 10 Mountain & 10 High Knees - using the Sandbag or Ugi Ball or Tbar weights
14. Ugi Ball Jump Overs (or Toe Taps) - using the Ugi Ball
15. Crab Kick Ups
16. V Abs Left -  using the Tbar weights
17. V Abs Right - using the Tbar weights
18. Lift Hands Burpees
19. Hook Squat Jumps
20. Floor Roll Pike Touch Toe Abs
21. Surf Board Burpees
22. Low Squat Ball Punch – using the Tbar weights
23. Weighted Wide Squat - using the Sandbag or Ugi Ball or Tbar
24. Drop It Like Its Hot - using the Ugi Ball
25. Clean & Press  - using the Sandbag or Ugi Ball or Tbar
26. Elevated Side Plank & Lift – Left - using thSandbag or Tbar weights & Equalizer
27. Elevated Side Plank & Lift – Right - using the Sandbag or Tbar weights & Equalizer
28. 10 Mountain climbers & Pike Jump
29. Walk Outs & Push Up - using the Ugi Ball
30. Burpees
31. 1 Arm Pike Push Ups – L&R Alternate
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Strength & Conditioning Chest & Back Bonus:
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Set Your Screen Shot 2013-08-17 at 8.22.17 PM  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 – 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. Shoulder Press - using the Sandbag or Ugi Ball or Tbar
2. Bicep Curl - using the Sandbag or Ugi Ball or Tbar
3. Upright Row - using the Sandbag or Tbar
4. Tricep Kick Back/Dips - using the Tbar weights
5. Hammer Curls - using the Tbar weights
6. Standing Flys - using the Tbar weights
7. Single Arm Shoulder Press - using the Tbar weights
8. Wide Bicep Curls - using the Sandbag or Tbar
9. In & Out Bicep Curls - using the Tbar weights
10. Round the World & Front Raise - using the Tbar weights
11. Switch Arm Back & Front - using the Tbar weights
12. Front Raise & Chest Press - using the Tbar weights
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Pre & Post Workout Stretch (2 Videos) - Here
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