Day #12-Real Time 30 Day Challenge Ass,Thighs & Legs w/Lisa

.

YouTube - 30 Day Challenge Playlist  - Direct Link to YouTube Page

.

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

.

Workout Breakdown:

.

Set Your   to 10 seconds rest & 30 seconds work as below

Day 12 – I want you to really push today !!!!

.

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.

.

Todays Workout:

.

Remember - You will skip first while I take the first exercise. See Day #1 for instructions.

.

1. Weighted Squats  - using the Sandbag or Ugi Ball or Tbar 

2. Wide Leg Squats  - using the Sandbag or Ugi Ball or Tbar 

3. Elevated 1 Leg Squats – Left Leg - using the Sandbag or Ugi Ball or Tbar 

4. Elevated 1 Leg Squats – Right Leg - using the Sandbag or Ugi Ball or Tbar

5. Hip Distance Leg Squeezes – (pull in the abs, Lift the pelvis, and squeeze the butt)

6. Weighted Squats  - using the Sandbag or Ugi Ball or Tbar

7. Wide Leg Squats  - using the Sandbag or Ugi Ball or Tbar

8. Pulse Squats  - using the Sandbag or Ugi Ball or Tbar

9. In & Out Squeezes – (hold pelvis up, abs in, squeeze the legs in & out) & 50 Feet Hip Distance Leg Squeezes

10. Squat & Leg Lifts - using the Sandbag or Ugi Ball or Tbar

11. Leg Press – (bend knees to chest & push feet straight up to the ceiling) (optional use of Band or Ankle Weights)

12. Lunges – Right Leg - using the Sandbag or Ugi Ball or Tbar

13. Lunges – Left Leg - using the Sandbag or Ugi Ball or Tbar

14. Low Squat Pulse Squats - using the Sandbag or Ugi Ball or Tbar

15. Step Ups - Left – using the Sandbag or Ugi Ball or Tbar

16. Step Ups - Right – using the Sandbag or Ugi Ball or Tbar

17. Donkey Kicks – Left Leg – (bring the knee to the chest, then to the back of the room) (optional use of Band or Ankle Weights)

18. Donkey Kicks – Right Leg – (bring the knee to the chest, then to the back of the room) (optional use of Band or Ankle Weights)

19. Wide Leg Squats - using the Sandbag or Ugi Ball or Tbar

20. ”L” Lift Pulse – Left Leg (make an L shape & with a flat foot pulse the foot to the ceiling, squeezing the ass) (optional use of Band or Ankle Weights)

21. ”L” Lift Pulse – Right Leg (make an L shape & with a flat foot pulse the foot to the ceiling, squeezing the ass) (optional use of Band or Ankle Weights)

22. Straight Leg Lifts – Left Leg – (keep foot flat, lift and lower the leg trying not to touch the floor, squeeze the Ass @ the top) (optional use of Band or Ankle Weights)

23. Straight Leg Lifts – Left Leg – (keep foot flat, lift and lower the leg trying not to touch the floor, squeeze the Ass @ the top) (optional use of Band or Ankle Weights)

24. Bent ”L” Leg Side Lifts -Left Leg (bend the leg in an L position, take the leg & knee (while in the L shape) out to the side & back in) (optional use of Band or Ankle Weights)

25. Bent ”L” Leg Side Lifts – Right Leg –  (bend the leg in an L position, take the leg & knee (while in the L shape) out to the side & back in) (optional use of Band or Ankle Weights)

26. Over head Lunge & Kick - using the Sandbag or Ugi Ball or Tbar

27. Switch Lunges  – using the Sandbag or Ugi Ball or Tbar

28. Surfboards

29. Squat Jumps

30. Prisoner Squat Jumps

31. Equalizer Inner Thighs – Left Leg - using the Equalizer

32. Equalizer Inner Thighs – Right Leg - using the Equalizer

33. Goblet Squats

.

Pre & Post Workout Stretch (2 Videos) - Here

 ..