Feeling a bit of recovery and relief today. No real soreness or stiffness other than the usual aches and pains of being in my 40's. LOL. I actually sent Lisa at Body Rock an email saying I was about to start hiiting Day 5 and within minutes she responded! Pretty impressive considering the number of followers she has!
Day 5, thankfully, was abs! An area that I always am working on plus it gives the rest of my muscles another to repair and rebuild.
Here's the Ab workout breakdown: (http://www.bodyrock.tv/2013/10/09/30-day-i-real-time-challenge-5/)
1. Straight Abs – using the Sandbag or Ugi Ball or Tbar weights
2. Jack Knife - using the Sandbag or Ugi Ball or Tbar weights
3. Elevated Plank – Knee Tuck (L&R Alternate) – using the Equalizer
4. Knee Circles - using the Equalizer
5. Left Side Plank Tuck Under – using the Tbar weights
6. Right Side Plank Tuck Under – using the Tbar weights
7. Ugi Ball Plank Side Touches – using the or Ugi Ball
8. Chuck & Tuck – using the Ugi Ball
9. Plank Punches
10. Mountain Climbers
11. DiveBombers
12. Ugi V Abs - using the Ugi Ball
13. Over Head Abs - using the Sandbag or Ugi Ball or Tbar weights
14. High Plank – Elbow To Knee
15. Low Plank – Elbow To Knee
16. Wood Chop Left - using the Sandbag or Ugi Ball or Tbar weights
17. Wood Chop Right - using the Sandbag or Ugi Ball or Tbar weights
18. Seated Tuck Abs
19. Wide Leg 1/2 Burpee
20. Plank Jump In & Out Legs
21. Equalizer Left – 1 leg Oblique Plank, Knee to Elbow - using the Equalizer (I did these on the floor as she demonstrates for alternative)
22. Equalizer Left – 1 leg Oblique Plank, Knee to Elbow - using the Equalizer
23. Scissors
24. Weighted Pelvis Lift - - using the Sandbag or Ugi Ball or Tbar weights
25. Suit Case Crunches - using the Sandbag or Ugi Ball or Tbar weights
26. Ski Abs
27. Jump Mat
28. Reverse Frog Abs
29. Oblique Twists
30. Tuck Jumps – Burnout !!
Great, fantastic workout! I was back to high knees in between each exercise and although I was sweating immensely, I felt really good and pushed hard for each exercise. Since it was all abs, I was able to step up the cardio and go a little faster. Don't get me wrong, though, this was not an easy workout. It challenges your core and anytime I do planks I feel it in my arms and shoulders too. It was an intense workout and I was breathing heavy but feeling strong.
For my workout today, I also planned a 25 interval run. I will let you know tomorrow if I have the energy to complete that this afternoon or not!
Friday, November 22, 2013
My equipment
I have a variety of fitness equipment in my basement and so far I have been able to improvise and find a substitute for what I lacked. I did not have an Ugi ball, equalizer or sandbag. Making the sandbag was easy. I had a bag of play sand in the garage and I filled 3 ziploc bags with about 6 lbs of sand. I stuffed all 3 bags in a pink backpack. This works well because I can easily pull one of the bags out if the weight is too much. Instead of a T bar, I have a straight barbell. I have 30 lbs on mine and have been able to use that for every exercise without having to switch out weights (10 seconds is not much time). Instead of the Ugi ball, I either use the sandbag, bosu or medicine ball, depending on the exercise.Instead of the equalizer, I am either doing the exercise on the floor, using a chair or substituting an exercise. I hope to have my equalizer made by next weekend. But until then, I have options. You can also find other homemade equipments ideas here http://www.bodyrock.tv/2013/10/08/home-equipment-ideas/
Day 4
So I was sore this morning and wasn't sure how effective my workout would be becasue my arms were really feeling the last 3 days. I also wanted to get in a 3 mile run so I started off with a 1.5 mile warmup and planned to finished the other 1.5 miles after Body Rocking. Didn't happen! I jogged another half mile after completing day 3 but didn't make it to my goal. I think I was just asking too much of my body and it did not want to cooperate. So I settled for a shorter run but a hard core workout!
http://www.bodyrock.tv/2013/10/08/30-day-i-real-time-challenge-4/
Day 4:
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 (I used the chair for dips)
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 (again I used a chair instead of 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 (I tried the ninja jump - No Way! Did squat jumps instead)
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 (Substituted bent over rows)
4. Dive Bombers - 1 Min
So Day 4 is complete and I do feel stronger but tired. Not as quick on the "skip" but feeling like calves are feeling closer to normal. I am feeling the workout all over so I know that change is coming. I'll be ready to HIIT Day 5 tomorrow (if I can get out of bed - LOL!)
http://www.bodyrock.tv/2013/10/08/30-day-i-real-time-challenge-4/
Day 4:
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 (I used the chair for dips)
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 (again I used a chair instead of 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 (I tried the ninja jump - No Way! Did squat jumps instead)
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 (Substituted bent over rows)
4. Dive Bombers - 1 Min
So Day 4 is complete and I do feel stronger but tired. Not as quick on the "skip" but feeling like calves are feeling closer to normal. I am feeling the workout all over so I know that change is coming. I'll be ready to HIIT Day 5 tomorrow (if I can get out of bed - LOL!)
Day 3
Lisa said that Day 3 would be the hardest and I did have to push myself harder in between sets. My claves were still sore so I added a third cardio component to mix it up and take the pressure off my claf muscles.
Day 3 goes like this http://www.bodyrock.tv/2013/10/08/30-day-i-real-time-challenge-3/:
Part 1 - Legs & Arms
.
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
.
(30 second / One Round Rest)
.
Part 2 – Arms
.
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
.
(30 second / One Round Rest)
.
Part 3 - Abs
.
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
I was worn out at the end of this workout! And by the afternoon the DOMS was setting in, especially in my upper arms. The pushups and presses were definitley working my muscles to the max. I love the feeling of soreness from working out because I know that I have pushed myself as hard as I can and I actually feel my body making changes. Even down a pound on the scale!
Day 3 goes like this http://www.bodyrock.tv/2013/10/08/30-day-i-real-time-challenge-3/:
Part 1 - Legs & Arms
.
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
.
(30 second / One Round Rest)
.
Part 2 – Arms
.
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
.
(30 second / One Round Rest)
.
Part 3 - Abs
.
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
I was worn out at the end of this workout! And by the afternoon the DOMS was setting in, especially in my upper arms. The pushups and presses were definitley working my muscles to the max. I love the feeling of soreness from working out because I know that I have pushed myself as hard as I can and I actually feel my body making changes. Even down a pound on the scale!
Day 2
Woke up this morning feeling good and looking forward to a new workout. The only thing that was really sore were my calves and I think that was from the high knees! So I decided to switch it up and alternate high knees and jumping jacks between exercises.
Here is the direct link to Day 2's workout:
http://www.bodyrock.tv/2013/10/07/30-day-i-real-time-challenge-2/
This is what the workout looks like:
1. Side Jumps Lunge or Star Jumps
2. One Jump Forward & Two Jumps Back
3. 10 High Knees & Drop Down
4. Clean & Press - using the Sandbag or Tbar
5. Lunge & Twist - using the Sandbag or Ugi Ball or Tbar
6. One Leg Press Up - (L&R Alternate)
7. Oblique Side V Abs - (1 V ab left – roll – 1 V ab right )
8. Squat & Press - using the Sandbag or Ugi Ball or Tbar
9. Mountain Climbers
10. Upright Row - using the Sandbag or Tbar
11. Bicep Curl & Press - using the Sandbag or Tbar
12. Wood Chops - (left) - using the Sandbag or Ugi Ball or Tbar weights
13. Wood Chops - (right) - using the Sandbag or Ugi Ball or Tbar weights
14. 10 High Knees & 10 Mountain Climbers
15. Ball Oblique Twists - using the Sandbag or Ugi Ball or Tbar weights
16. Sandbag Swings - using the Sandbag
17. Bent Over Row - using the Sandbag or Tbar
18. Front Raise & Side Fly Raise - using the Tbar weights
19. Tuck Abs
20. Burpee, Push-Up & Jump
21. Tricep Dips - (Your Choice)
22. Plank
23. Chest Press - using the Sandbag or Tbar
24. Push-Up, Burpee & Star Jump
25. Spider Push-Up - (L&R Alternate)
26. Straight Punches - using the Tbar weights
27. Tuck Jumps
28. Upper Cuts - using the Tbar weights
29. Snowboard - (wide leg jump with a turn)
30. Box Taps
31. Push-Up & Side Plank
32. Jump Lunges
33. Half Burpee & Calve Raises
34. Crunches with Leg Extensions
35. Reverse Curls
36. Squats - using the Sandbag or Tbar
37. Jump Squats
38. Prisoner Squats & Front Kick
39. Straight Abs
40. Touch Toe Abs - (L&R Alternate)
You will notice many of the same exercises from yeaterday and Lisa explains in the video that the first 2 weeks will be a lot of repetition to build strength. It also helps you get more familiar with some of the compund exercises she incorportates.
Since I did not really feel the "burn" from yesterday, I upped the weight on my bar from 10 lbs each side to 15 lbs. I noticed the difference and felt that was a good weight for me to use. I also noticed that I was a bit more sluggish in the high knees and jumping jacks than yesterday but I still pushed as hard as I could and ended up feeling like I had an awesome workout.
Here is the direct link to Day 2's workout:
http://www.bodyrock.tv/2013/10/07/30-day-i-real-time-challenge-2/
This is what the workout looks like:
1. Side Jumps Lunge or Star Jumps
2. One Jump Forward & Two Jumps Back
3. 10 High Knees & Drop Down
4. Clean & Press - using the Sandbag or Tbar
5. Lunge & Twist - using the Sandbag or Ugi Ball or Tbar
6. One Leg Press Up - (L&R Alternate)
7. Oblique Side V Abs - (1 V ab left – roll – 1 V ab right )
8. Squat & Press - using the Sandbag or Ugi Ball or Tbar
9. Mountain Climbers
10. Upright Row - using the Sandbag or Tbar
11. Bicep Curl & Press - using the Sandbag or Tbar
12. Wood Chops - (left) - using the Sandbag or Ugi Ball or Tbar weights
13. Wood Chops - (right) - using the Sandbag or Ugi Ball or Tbar weights
14. 10 High Knees & 10 Mountain Climbers
15. Ball Oblique Twists - using the Sandbag or Ugi Ball or Tbar weights
16. Sandbag Swings - using the Sandbag
17. Bent Over Row - using the Sandbag or Tbar
18. Front Raise & Side Fly Raise - using the Tbar weights
19. Tuck Abs
20. Burpee, Push-Up & Jump
21. Tricep Dips - (Your Choice)
22. Plank
23. Chest Press - using the Sandbag or Tbar
24. Push-Up, Burpee & Star Jump
25. Spider Push-Up - (L&R Alternate)
26. Straight Punches - using the Tbar weights
27. Tuck Jumps
28. Upper Cuts - using the Tbar weights
29. Snowboard - (wide leg jump with a turn)
30. Box Taps
31. Push-Up & Side Plank
32. Jump Lunges
33. Half Burpee & Calve Raises
34. Crunches with Leg Extensions
35. Reverse Curls
36. Squats - using the Sandbag or Tbar
37. Jump Squats
38. Prisoner Squats & Front Kick
39. Straight Abs
40. Touch Toe Abs - (L&R Alternate)
You will notice many of the same exercises from yeaterday and Lisa explains in the video that the first 2 weeks will be a lot of repetition to build strength. It also helps you get more familiar with some of the compund exercises she incorportates.
Since I did not really feel the "burn" from yesterday, I upped the weight on my bar from 10 lbs each side to 15 lbs. I noticed the difference and felt that was a good weight for me to use. I also noticed that I was a bit more sluggish in the high knees and jumping jacks than yesterday but I still pushed as hard as I could and ended up feeling like I had an awesome workout.
Day 1
I started this challenge on November 18 , 2013. Day 1 I was pumped up and ready to work out hard. The format for the workout is 30 seconds work followed by 10 seconds rest. Each exercise is followed by 30 seconds of skipping (jumping rope). Since I have low ceilings in my basement, I cannot jump rope so instead chose to do high knees. As long as you are moving, there are many alternatives you can do.
You can find all the details and video here: http://www.bodyrock.tv/2013/10/07/30-day-i-real-time-challenge-1/
So here's the breakdown for Day 1:
Part One - Movement & Strength:
.
1. Push-Up, Clean & Press - using the Sandbag or Ugi Ball
2. Squat & Press - using the Sandbag or Tbar
3. Tuck Abs
4. 1 Arm Clean & Press, Squat & Press & push Up - (Alternate L&R Arm) – using the Tbar weights
5. Lunge & Twist - (Alternate L&R) – using the Sandbag or Ugi Ball or Tbar weights
6. Dive Bombers
7. Left Woodchop - using the Sandbag or Ugi Ball or Tbar weights
8. Right Woodchop - using the Sandbag or Ugi Ball or Tbar weights
9. 10 High Weighted Knees & 10 Mountain Climbers - using the Sandbag or Ugi Ball or Tbar weights
10. Push Up & Plank Row - using the Tbar weights
11. Chest Press & Reverse Curl Legs - (Legs go down when weight comes to chest) – using the Sandbag or Ugi Ball or Tbar
12. Lunge & Press - using the Sandbag or Ugi Ball or Tbar
13. 8′s - (or ab exercise of choice) – using the Sandbag or Ugi Ball or Tbar weights
14. Standing Fly’s - using the Tbar weights
.
(30 second rest )
.
Part Two - Weighted Burnout:
.
1. Bicep Curl - using the Sandbag or Tbar
2. Straight Abs - (Knees Up)
3. Oblique V Abs Left
4. Tricep Dips
5. Tuck Abs
6. Chest Press - using the Sandbag or Tbar
7. Oblique V Abs Right
8. Upright Row - using the Sandbag or Tbar
9. Squats - using the Sandbag or Ugi Ball or Tbar
10. Push-Ups
11. Flys - using the Tbar weights
12. Lunge & Twist - (Alternate L&R) – using the Sandbag or Ugi Ball or Tbar weights
13. Pull Ups - using the Equalizer (I substituted Bent over rows since I do not have an equalizer...yet!)
14. 17. Reverse Curls
15. Shoulder Press - using the Sandbag or Tbar
16. Bent-over Row - using the Sandbag or Tbar
17. Clean & Press - using the Sandbag or Ugi Ball or Tbar
18. Reverse Curls
I was sweating and felt energized. I wanted to get in some speedwork for running so I hopped on the treadmill and did 4 x 400 sprints. After that I was sufficiently worn out and called it a day!
You can find all the details and video here: http://www.bodyrock.tv/2013/10/07/30-day-i-real-time-challenge-1/
So here's the breakdown for Day 1:
Part One - Movement & Strength:
.
1. Push-Up, Clean & Press - using the Sandbag or Ugi Ball
2. Squat & Press - using the Sandbag or Tbar
3. Tuck Abs
4. 1 Arm Clean & Press, Squat & Press & push Up - (Alternate L&R Arm) – using the Tbar weights
5. Lunge & Twist - (Alternate L&R) – using the Sandbag or Ugi Ball or Tbar weights
6. Dive Bombers
7. Left Woodchop - using the Sandbag or Ugi Ball or Tbar weights
8. Right Woodchop - using the Sandbag or Ugi Ball or Tbar weights
9. 10 High Weighted Knees & 10 Mountain Climbers - using the Sandbag or Ugi Ball or Tbar weights
10. Push Up & Plank Row - using the Tbar weights
11. Chest Press & Reverse Curl Legs - (Legs go down when weight comes to chest) – using the Sandbag or Ugi Ball or Tbar
12. Lunge & Press - using the Sandbag or Ugi Ball or Tbar
13. 8′s - (or ab exercise of choice) – using the Sandbag or Ugi Ball or Tbar weights
14. Standing Fly’s - using the Tbar weights
.
(30 second rest )
.
Part Two - Weighted Burnout:
.
1. Bicep Curl - using the Sandbag or Tbar
2. Straight Abs - (Knees Up)
3. Oblique V Abs Left
4. Tricep Dips
5. Tuck Abs
6. Chest Press - using the Sandbag or Tbar
7. Oblique V Abs Right
8. Upright Row - using the Sandbag or Tbar
9. Squats - using the Sandbag or Ugi Ball or Tbar
10. Push-Ups
11. Flys - using the Tbar weights
12. Lunge & Twist - (Alternate L&R) – using the Sandbag or Ugi Ball or Tbar weights
13. Pull Ups - using the Equalizer (I substituted Bent over rows since I do not have an equalizer...yet!)
14. 17. Reverse Curls
15. Shoulder Press - using the Sandbag or Tbar
16. Bent-over Row - using the Sandbag or Tbar
17. Clean & Press - using the Sandbag or Ugi Ball or Tbar
18. Reverse Curls
I was sweating and felt energized. I wanted to get in some speedwork for running so I hopped on the treadmill and did 4 x 400 sprints. After that I was sufficiently worn out and called it a day!
My Before Stats
So before I started the challenge, I took measurements hoping that I can see some real progress after 30 days. I am 41 years old, 5'4" and weigh 127.5 lbs. My goal weight is 122 lbs and it has been a year since I was at that weight despite vigorous exercise. Some of that weight can probably be attributed to muscle gain but I also know that my eating habits are not that great!
Measurements on November 15, 2013
Bust - 36"
Chest - 32"
Waist - 28"
Hips - 33 1/4"
Thigh (R) - 20"
Thigh (L) - 20"
Bicep (R) - 10 3/4"
Bicep (L) - 11"
I will measure again in 30 days and see if anything has changed!
Measurements on November 15, 2013
Bust - 36"
Chest - 32"
Waist - 28"
Hips - 33 1/4"
Thigh (R) - 20"
Thigh (L) - 20"
Bicep (R) - 10 3/4"
Bicep (L) - 11"
I will measure again in 30 days and see if anything has changed!
My before photos - taken on Day 3
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