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!)