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:
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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
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(30 second rest )
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Part Two - Weighted Burnout:
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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!