Day #7-Real Time 30 Day Challenge & Killer Ass & Thigh Bonus w/Lisa


Are you in ??
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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.
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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  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 ‘Active Rest Day’ Workout:
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Remember - You will skip first while I take the first exercise. See Day #1 for instructions.

1. Bodyweight Squat Jumps
2. Tuck Abs
3. Shoulder Press - using the Sandbag or Ugi Ball or Tbar
4. Back Extensions
5. Bodyweight Squat Jumps
6. Push Ups
7. Reverse Pull Ups - using the Equalizer
8. Side Touches - using the Tbar weights
9. Basket Ball Jumps - Left
10. Basket Ball Jumps – Right
11. Row - using the Sandbag or Tbar
12. Tricep Dips
11. Bodyweight Squat Jumps
12. Wall Plank Abs & Knee Tucks (feet on wall)
13. Chest Punch & Tricep Kick Back – using the Tbar weights
14. Switch Kicks & Touch - using the Tbar weights
15. Side Oblique Jumps
16. Knee Raises - using the Equalizer
17. Tuck Ab & Lift - using the Equalizer 
18. Mountain Climbers
19. High Knees Twists- using the Tbar weights
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Leg, Ass & Inner & Outer Thigh:
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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 – Unless you are working out with me – The Press Play Right Now while you are still hot & sweaty. Time to werk that Ass !!
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Together we will complete the following exercises below. – Just Press Play !

Ass Squeezes:
1. Squeezes – Legs Hip Distance apart
2. Squeezes – Knees Together
3. Squeezes – In & Out
4. Squeezes – Hold the Squeeze & In & Out with the Knees
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Ass Inner & Leg Workout: (We Will Repeat These – Left & Right Side Separate)
1. Straight Leg Lift
2. L leg Lift & Lower
3. Straight Leg Cross Over
4. Bent leg press to the ceiling
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Inner & Outer Thigh: ( We Will Repeat These – Left & Right Side Separate)
1. Straight Leg Outer Thigh
2. Forward Bent L Press
3. Straight Leg Press Foot forward and back
4. Small Straight Leg Presses up and down
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Pre & Post Workout Stretch (2 Videos) - Here
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