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
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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
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(30 second / One Round Rest)
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Part 2 – Arms
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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
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(30 second / One Round Rest)
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Part 3 - Abs
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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!