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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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.

Unless you are working out with me – Then let’s do this & get up & Press Play !

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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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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