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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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 as below

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  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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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 the Sandbag 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   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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