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

Todays Video

.

.

YouTube – 30 Day Challenge Playlist

.

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.

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  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 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.

.

Todays Workout:

.

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.

.

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

.

To Finish - The Burnout

.

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

.

Pre & Post Workout Stretch (2 Videos) - Here

.