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"THERE ARE ONLY TWO DAYS IN THE YEAR THAT NOTHING CAN BE DONE. ONE IS CALLED YESTERDAY AND THE OTHER IS CALLED TOMORROW, SO TODAY IS THE RIGHT DAY TO LOVE, BELIEVE, DO, AND MOSTLY LIVE." -- Dalai Lama

Friday, December 27, 2013

Christmas pudge - new 30 Day challenge



I hope you all had a great Christmas and if you don't celebrate I hope you still had a great time with family and friends.

I've been very indulgent this week and I don't regret a thing although I do feel kinda 'bleh' and squishy. Today is a new day and I haven't worked out since Sunday so I'm starting a new 30 day challenge from Melissa Bender. Here is the link to her blog page that has the links for each day. I'm abandoning (yet another program) the newest Bodyrock challenge because I honestly don't have time to fit in an hour every day during the week and I was getting just as good of a workout doing the 12 minute HIITs with a Beachbody video.

So my goal is to do at least the video for the day from Melissa's page and time permitting I'm going to add in a Turbo Fire/Jam or Focus T25, or evening maybe running or biking if I'm feeling ambitious.

I did grab some leftovers last night and I plan on eating them tonight but my other food choices for today are clean otherwise: oatmeal with banana for breakfast, Greek yogurt and granola for snack, and salad with tilapia fillet for lunch.


I will be posting the daily links on my Facebook page if you are interested as well!! Let's do this!!!

-- Kelsey


Friday, December 13, 2013

Two rice chicken noodle soup


Today I made some chicken noodle soup. My fridge is pretty bare but I had the essentials. I didn't have any chicken thawed so this doesn't have any meat in it.

Ingredients:
  • 1/3 c. chopped onion
  • 1 garlic clove
  • 3 stalks celery
  • 1 carrot
  • chicken stock/bouillon
  • 3/4 c. cooked or partially cooked wild rice
  • 1/2 c. brown rice
  • noodles
  • sage, basil, rosemary, thyme, oregano, bay leaf

Chop the veggies. I chopped them fairly small so they would take less time to cook.


On medium heat put some oil in the pot and throw in the onions. Give them a few minutes before adding the carrots and garlic. I had put the brown rice in a mug with some water in the microwave for a few minutes to give it a jump start on cooking. I drained it and added into the pot to brown it a bit. I can't remember where I saw this but it was a great idea. Add the celery in along with the rice and let them soften for a few minutes.


Add 6 cups of water or chicken stock; I used my bouillon paste so I added 6 cups of water and 5 teaspoons of the bouillon. Turn the heat up and put the lid on the pot to bring it to a boil. Once boiling you can turn the heat down to keep it simmering. When the rice and veggies were almost done I threw in yolkess noodles that I had broken up because they are pretty long for soup and always slide off your spoon! Cook as directed on the noodle package - these ones needed 6 minutes. I realized I had some frozen peas and carrots in my freezer so I added a couple handfuls at the end. Enjoy!



Sunday, December 8, 2013

Progress!

Alright, I've been all over the place this last month with workouts. Which is good I guess because then my body doesn't used to the workouts I'm doing. I was still following T25 in Beta phase and then I started the Bodyrock 30 day challenge from May of 2012 with my fitness group and so far I'm loving the results.

I've been doing the 12-16 minute HIIT along with a Turbo Fire or T25 video making the total workout about 40 minutes along with the 10 minute stretch video from Turbo Fire. I've also changed my eating habits the last 2 weeks. I used to take a lunch and two snacks to work and would end up eating every 2 hours - which is more than necessary since I have an office job. I'm not burning calories sitting on my ass.

So now I take a small snack: cottage cheese, apple, Greek yogurt with granola, etc. and I have that on my morning break which is usually 3 hours after I have breakfast and then I eat my lunch at least 2 hours after my break. My schedule sucks because I have to adhere to whatever has been scheduled for me which can vary from an hour and 15 minutes between breaks to 3 hours between. I've been doing really good with not eating after dinner too so the combination of these things has helped me :)

I took measurements about a month ago so here are the results:
            Nov 4 - Dec 8
Chest - 32 3/4" - 33" = gained 1/4"
Waist - 30" - 28 1/2" = lost 1 1/2"
Belly - 33 1/2" - 33" = lost 1/2"
Hips - 37 1/4" - 36 3/4" = lost 1/2"
Thigh - 22 1/2" - 21 5/8" = lost about 3/4"

I'm going to measure again tomorrow morning and evening to see how much of a difference the time of day makes. I really haven't eaten much today so I don't know how true the number is for my waist and belly but the others I'm pretty happy with :) I bought jeans yesterday and I was able to buy a size 6. In the summer I bought a pair of size 8's. I can't wait to see how far I can go with this regime.

I hope everyone had a great weekend :)

-- Kelsey In Motion

Monday, December 2, 2013

Reset week


Alright, I've been so bad the last few days. Delicious but terrible food and cake so I need a clean eating cleanse this week.
So for my lunches I decided on chicken breast,  sweet potato, and steamed broccoli.
I baked the potatoes at 450F for 45 mins,  flip halfway through. If they're smaller they will need less time.


My boyfriend prepared the chicken for me. We went for Chinese tonight so he stole the peppers and onions from one of the dishes and placed the chicken on top. Seasoned them with olive oil, garlic, and some spices. Drizzle with some balsamic and he poured some of the beer we were sharing into the bottom as well. Bake at 350F for 30+ mins. I used my meat thermometer so I don't pay too much attention to time. 

Monday, November 25, 2013

Bodyrock May 2012 - 30 day challenge - November 2013

Alright, I'm starting the May 2012 30 day challenge because the workout are shorter than their most recent challenge. A few of us in my fitness group are starting this today and I'm really excited because I did a BR workout last week and I was sore (in a good way) for a few days. My goal is to do the scheduled workout for the challenge and do one of the following: add skipping/high knees between each exercise, a Turbo Fire HIIT, a T25 cardio video, running on the treadmill, or the stationary bike.


Week 1 - DAY 1
http://archive.bodyrock.tv/2012/04/30/may-30-day-challenge-sexy-by-summer-day-1-start-here/

This is the intermediate level skill test. Click on the link to view the other skill levels for your fitness level.

Set your interval timer to 10 Seconds rest & 50 Seconds work. Complete the Following Circuit 3 time through.
1) Squat & Press – Using the Pink Sandbag ( with 20 lbs of cat litter ) - 20, 17, 14
2) Push-Up & Clean & Press – Using the Pink Sandbag - 6, 6, 6.5
3) Triceps – Using The BodyRock Equalizer - 12, 14, 13
4) Abs – Using the BodyRock Equalizer or Dip Station - 16, 19, 17

Week 1 - DAY 2
http://archive.bodyrock.tv/2012/05/02/day-2-may-30-day-challenge-seriously-hot-bodyrock-flow/

I did ZWOW #1 instead of the Flow as scheduled.

ZWOW # 1 - time challenge: 3 rounds. (Forgot to time it last night)
  • 10 x dive bombers
  • 5 x burpees
  • 20 x squat leg lift (each side)
  • 5 x burpees
  • 10 x side plank lift (each side)
  • 5 x burpees
  • 10 x half pistol squat
  • 5 x burpees

Week 1 - DAY 3
http://www.bodyrock.tv/2012/05/03/day-3-may-30-day-challenge-%e2%80%93-hit-your-climax-%e2%80%93-bodyrock-burn-sculpt/

Burn:
  1. touch downs - 41, 41, 45
  2. spider push ups - 14, 11, 12
  3. tuck abs - 17, 15, 16
  4. hanging knee raises - 13, 15, 14
Sculpt (using 5 lb dumbbells)
  1. bicep curl and press -
  2. shoulder press -
  3. squats -
  4. triceps -
  5. round the world -
  6. upright row -
  7. bent over row -
  8. abs -

Week 1 - DAY 4
http://www.bodyrock.tv/2012/05/04/day-4-%E2%80%93-30-day-challenge-%E2%80%93-hit-your-climax-%E2%80%93-bodyrock-burn-sculpt-flow-workouts/

Burn -
  1. Prisoner squat jumps & elbow knee touch - 28, 30, 29
  2. 10 mountain climbers, clean & press, squat and press - 4.5, 4.5, 4
  3. Squat and front raise (EQ) - 17, 15, 16
  4. Under toe touch & 2 1/2 burpee jumps to elbow - 6, 5, 5

Week 1 - DAY 5
http://www.bodyrock.tv/2012/09/17/twelve-minute-magic-play-hard-abs/

I did 50 Seconds Work / 10 Second Rest to make it 12 minutes going once through.
  1. Push-Ups - 
  2. 5 High Knees , Half Burpee - 
  3. Jax - 
  4. Bike Abs - 
  5. V Pushup - 
  6. High Knees - 
  7. Lunge Right - 
  8. Lunge Left - 
  9. Tuck Jump & jack - 
  10. Squat & Floor Touch - 
  11. Jump Lunge - 
  12. Exploding Push-Ups - 


Week 2 - DAY 1
http://www.bodyrock.tv/2012/05/07/week-2-day-1-%E2%80%93sexy-by-summer-bodyrock-burn-sculpt-flow-workouts/

BURN: (2 rounds of 6 moves) 12 minutes
1) Sandbag Swing (two hands, 20 lbs) – 26, 26
2) 10x Crab & 10 Mountain Climbers - 4.5, 3.5
3) Squat, Sandbag Side Lunge (Left & Right Alternate)* – 9, 8
4) Monkey Push Ups - 7, 6
5) Plank, Double Jump & Drag the Bag – 5, 6
6) Elevated Push Ups + Left & Right Under Knee Crossovers - 4, 5

*I changed this to clean and press instead of having the bag on my back because mine isn't sturdy like the one they use.


Week 2 - DAY 2
http://www.bodyrock.tv/2012/05/08/week-2-day-2-%e2%80%93-knockout-summer-body-%e2%80%93-bodyrock-burn-sculpt-workouts/

BURN: (2 rounds of 6 moves) 12 minutes
1) Switch Lunge & Woodchop – 15, 14
2) Diagonal Knee Raise – 20, 16
3) Power Jump, Push-Up & Toe Touch – 7, 7
4) Pike Mat Jumps – 35, 34
5) Pike Press & Knee Tuck - 10, 10
6) Leg Swing, Back Lunge & Knee Lifts – 8, 9

SCULPT: (one round of 4 moves) 4 minutes
1) Side Plank Leg Lift – Left Side –
2) Ab Circle Holds – Alternate Circle Direction –
3) Side Plank Leg Lift – Left Side –
4) Ab Circle Holds – Alternate Circle Direction –


Week 2 - DAY 3
http://www.bodyrock.tv/2012/06/15/suck-off-fat-bodyrock-workout/
(the scheduled video for this day is yoga and as mentioned before, I do not enjoy yoga lol)

1) Plank and Leg Jumps using the pink Ugi ball or Sandbag -
2) 10 high knees and 10 forward kicks -
3) Push Up Burpee forward back jumps using the pink Ugi ball or Sandbag -
4) Wood Chop Roll and Jump using the pink Ugi ball or Sandbag -

*I did ZWOW #8 instead

Week 2 - DAY 4
http://www.bodyrock.tv/2012/05/10/week-2-day-4-sweat-hard-play-hard-bodyrock-burn-sculpt-workouts/

BURN: (3 rounds of 4 moves) 12 minutes
1) Touch Downs –
2) 10 Crab & 10 Mountain Climbers –
3) Push Up, Burpee & Toe Touch –
4) Sandbag Shoulder Lift & Side Lunge –

I didn't do this workout since it is a mash up of moves from earlier this week.. I did ZWOW #2 instead.

ZWOW # 2 - time challenge: 3 rounds completed in 17:27. (Last time I did this workout in March it took me 21:28! Progress!)
  • 5 x manmakers
  • 10 x twisted pushups
  • 20 x low burpee hops
  • 25 x competition sit ups

Week 2 - DAY 5
http://www.bodyrock.tv/2012/05/11/week-2-day-5-your-best-body-ever-bodyrock-burn-sculpt-flow-workouts/

BURN: (2 or 3 rounds of 8 moves) 16 or 24 minutes
1) Push Up, Touch Toe & Jump Burpee - 7, 6
2) Pike Mat Jumps - 40, 40
3) Swing, Lunge & Knee Lifts – Using the BodyRock Equalizer or Dip Station - 9, 8
4) Push Up, Touch Toe & Jump Burpee - 6, 5
5) Pike Mat Jumps - 40, 40
6) Plank, 2 Jumps & Bag Drag – Using the pink Sandbag - 6, 6
7) Tuck Abs - 17, 16
8) Hanging Knee Raises – Using the Pull Up Bar - 14, 16

SCULPT: (4 exercise) 4 minutes
1) Bicep Curl & Shoulder Press – Using the Weights
2) Shoulder Press – Using the Weights
3) Round the World – Using the Weights
4) Upright Row – Using the pink Sandbag or Weights


Week 3 - DAY 1
http://archive.bodyrock.tv/2012/05/14/week-3-day-1-how-fit-are-you/

first test:
    1) Squat & Press – Using the Pink Sandbag ( with 20 lbs of cat litter ) - 20, 17, 14
    2) Push-Up & Clean & Press – Using the Pink Sandbag - 6, 6, 6.5
    3) Triceps – Using The BodyRock Equalizer - 12, 14, 13
    4) Abs – Using the BodyRock Equalizer or Dip Station - 16, 19, 17
      two weeks later:
        1) Squat & Press – Using the Pink Sandbag ( with 20 lbs of cat litter ) - 20, 16, 18
        2) Push-Up & Clean & Press – Using the Pink Sandbag - 6, 6, 6
        3) Triceps – Using The BodyRock Equalizer - 14, 13, 15
        4) Abs – Using the BodyRock Equalizer or Dip Station - 16, 17, 16

          Week 3 - DAY 2
          http://www.bodyrock.tv/2012/05/21/couplet-workout-body-heat-workout-new-warm-up-flow/

          Rounds are 10s rest, 50 s work! Total of 20 or 30 rounds. Oh yaaaa!

          Note: Intermediate/beginners – Do Two Rounds of each Couplet for a total of 20 rounds :))
          Couplet 1:
          1. Switch Lunge with Oblique Chop – Using the Ugi ball - 14, 13
          2. Alternating Sandbag Swing – Using the pink Sandbag - 23, 25
          Couplet 2:
          1. Sandbag Deadlift & 1/2 Burpee – Using the pink Sandbag - 12, 10
          2. Weighted squat jumps – Using the pink Sandbag or the Ugi ball - 21, 20
          Couplet 3:
          1. Clean and Press & Squat & Press – Using the pink Sandbag or the Ugi ball - 6, 7
          2. Elevated Under Knee Push-Up - 11, 12
          Couplet 4:
          1. 10 x Plank Shoulder Touch & 10 x Toe Touch – Using the Ugi ball - 1.75, 2
          2. Goblet Squat & Press – Using the pink Sandbag or the Ugi ball - 12, 14
          Couplet 5:
          1. Tuck Elevated Arm Abs – Using the Indian Clubs for extra Resistance - 12, 13
          2. Upright Row & 1/2 Burpee – Using the pink Sandbag - 9, 11


          Week 3 - DAY 3
          http://www.bodyrock.tv/2012/05/17/week-3-day-3-teeny-bikini-workout/

          BURN: (3 rounds of 4 moves) 12 minutes
          1) 1/2 Burpee, Star Jump, Burpee – 19, 21, 18, 19
          2) Push Ups & Tricep Dips – 5, 5.5, 5, 5
          3) Sumo Knee Touch & Front Raise & Squat –12, 11, 12, 12 (with 2x 5lb hand weights)
          4) Wide Leg’s Touch Toe Abs – 15, 14, 14, 15 (with 5lb hand weight)

          Week 3 - DAY 4
          do a ZWOW :)

          Week 3 - DAY 5
          http://www.bodyrock.tv/2012/05/18/week-3-day-5-hot-doesnt-stop-bodyrock-burn-sculpt-flow-workouts/

          BURN (2 rounds of each couplet) 12 minutes
          Couplet 1:
          1. Towel Plank Drag & Push-Up – 10, 7, 8
          2. Bicep Curl & Low Jacks – 25, 18, 24 (5lb hand weights)
          Couplet 2:
          1. Stand Crunch & Jump – 6, 7, 7 (5lb hand weights)
          2. Wide grip pull up & Bicep Curl – 8, 9, 8
          Couplet 3:
          1. 10 X Mountain Climbers + Clean & Press & Squat & Press – 5, 4, 3.5
          2. 3 Point Plank Jump & Surfer Jump Turn – 7,6, 6


          Week 4 - DAY 1
          http://archive.bodyrock.tv/2012/05/28/week-4-day-1-show-your-skin-bodyrock-burn-sculpt-flow-workout/

          BURN (3 rounds of 4 moves) 12 minutes
          1) Side Plyometric Jumps –
          2) Alternative Box Oblique Twists –
          3) Push-ups –
          4) 2 x Side Plank Push-Ups,Oblique Knee, Tuck Jump –

          Week 4 - DAY 2
          http://archive.bodyrock.tv/2012/05/29/week-4-day-2-29may2012-bodyrock-lite/


          Extra workout if needed: http://www.bodyrock.tv/2012/05/21/couplet-workout-body-heat-workout-new-warm-up-flow/

          BURN (5 couplets of 2 moves, done twice through) 20 minutes
          Couplet 1:
          1. Switch Lunge with Oblique Chop –
          2. Alternating Sandbag Swing –
          Couplet 2:
          1. Sandbag Deadlift & 1/2 Burpee –
          2. Weighted squat jumps –
          Couplet 3:
          1. Clean and Press & Squat & Press –
          2. Knee Push-Up, plank on toes and tuck knee under –
          Couplet 4:
          1. 10 x Knee Plank Shoulder Touch & 10 x Toe Touch –
          2. Goblet Squat & Press –
          Couplet 5:
          1. Tuck Elevated Arm Abs –
          2. Upright Row & 1/2 Burpee –


          Extra workout:
          http://www.bodyrock.tv/2012/09/17/twelve-minute-magic-play-hard-abs/

          Set your interval timer to 16 minutes. 30 Seconds Work / 10 Second Rest minute rest in between rounds.
          1. Push-Ups
          2. 5 High Knees , Half Burpee
          3. Jax
          4. Bike Abs
          5. Star Pushup
          6. High Knees
          7. Lunge Right
          8. Lunge Left
          9. Tuck Jump
          10. Squat & Floor Touch
          11. Jumpe Lunge
          12. Exploding Push-Ups

          Wednesday, November 20, 2013

          Lazy lunches


          This weekend I really didn't feel like prepping so while I was at Costco I bought one of their rotisserie chickens and a bag of yams. I normally buy the Normandy style frozen vegetables there too but my freezer is so packed so I bought a small bag from Superstore the other week.

          This bag was really cool - you just throw it in the microwave on a plate for 8 minutes. I baked the yams at 450F for 30 minutes, flipped them, and baked for another 20-30 (depending on the size), and while those were cooking and steaming I prepared the chicken. This took me less than 15 minutes to prepare all together. Viola!


          Wednesday, November 6, 2013

          Egg wrap


          I made this wrap the other week for dinner. It was so good and the tastes of everything combined were a party in my mouth.

          I scrambled 1 or 2 eggs (I can't remember) with 1/4 of egg whites. Mash 1/4 or 1/2 and avocado in the middle of the wrap in a strip where everything is going to be placed. Sliced up a tomato and put a few slices on top of the avocado. When your eggs are done lay them on top and sprinkle some shredded cheese on top. Add any spices you like: I used pepper and original Mrs. Dash. Last is chopped lettuce. Roll it up and leave open on one end . I usually fill my wraps too much so I end up having a hard time rolling them up haha.

          This is fairly high in calories due to the wrap and avocado so it should keep you full for a few hours. Or you could cut it in half to have as a snack.


          Monday, November 4, 2013

          Egg stacks


          As you're probably aware I love eggs. They're just so easy to make and you can make them so many different ways.

          I had head lettuce left over from a taco dip I prepared for Thanksgiving so I had to find ways to use it up. You can't see but at the bottom of these towers are whole wheat English muffin halves. I have a poaching pan that I used to make these eggs. It's great to make 6 at a time and you can keep them in your fridge for quick meals. And a side of Brussels sprouts for my veggies.



          Sunday, November 3, 2013

          Mandarin salad


          Happy Sunday all! I went grocery shopping yesterday and holy crap is my fridge packed. I bought a lot but most of the haul was fresh veggies. This week for lunches I am taking a great big salad. For protein I'm going to use either a salmon or basa fillet. I also bought more fresh veggies to continue with my raw veggies and hummus for my afternoon snack.

          Yesterday I had a small bowl of frozen yogurt but I ate so many veggies. This was my dinner last night after my double up workout. On the Focus T25 schedule I did ab intervals and speed 1.0. I think speed 1.0 is my favorite video from the Alpha phase.

          Anyway, back to the salad: so after my shower I opened my fridge and pulled out almost every vegetable I had bought. I saw these canned mandarin oranges at the store and remembered how delicious they were in a salad I had at a restaurant before.

          So I chopped up 2 leaves of romaine, sugar snap peas, a mini English cucumber, cherry tomatoes, celery, and mushrooms. Top it with some of the mandarin oranges and drizzle with balsamic vinegar and olive oil. I keep a squeeze bottle in my fridge of premixed balsamic and oil, with a little honey to help incorporate the mixture. It was so delicious and the oranges with the dressing were just amazing. I didn't have any protein on here because my  mom brought some chicken thighs for me since I missed dinner at her place to do my workouts.





          Wednesday, October 30, 2013

          That damn food day

          I stopped participating in potlucks at work because they are just filled with unhealthy food and you always eat way too much. I participated in today's though because it was for the leadhands and I was excited to bring something new. I promised myself that I would enjoy the food in moderation (yeah, right) but everything was just so good.

          I brought 'fruit dip' which is a tub of whipped cream mixed with a package of strawberry Jell-o. I was going to buy the sugar free Jell-o but I figured no one else cares but me so I used the package that I already had in my cupboard. I didn't want to buy a crap load of fruit so I brought graham crackers to dip in the goodness :)

          I had a light dinner since I've been such a little piggy today: I had 2 eggs and a romaine salad with dried cranberries, pine nuts, and raspberry vinaigrette.

          Today's workout was Focus T25 lower focus but I wanted to do an extra workout to try to offset some of the junk I ate today so I also did Turbo Fire HIIT 25 and the TF Stretch 10 video too. My legs are probably going to be sore tomorrow but that's a good sign and great feeling!

          I have to share that I did exercise some sort of will power when some one was coming around with a tin of chocolate bars and I declined :) You have to start some where.

          I hope everyone is having a great week, only two more days until the weekend. :)

          - Kelsey

          Sunday, October 27, 2013

          Not my average Sunday

          What a crazy day! I had a sleep over with my niece last night so her and my cat woke me up at 3:00AM - 4:00AM with meowing and "auntie I need to go potty". After a few more hours of sleep she was up for the day at 6:30AM and had me making pancakes and ready for the day all before 7:30AM.

          I've been sick since Monday night last week so I haven't worked out since last Saturday :( I'm not happy about this and I've definitely gained some cushion back between Thanksgiving, treats at work, and being sick.

          This was supposed to be week 5 of Focus T25 Alpha phase and I missed all of it - so now I'm stuck between redoing all or part of alpha phase, or starting the new Bodyrock challenge. Decisions, decisions. (#fitproblems) haha.

          Anyway, back to my crazy day: I've been up since 6:30AM running on about 4 or less hours of sleep. I should have napped while my niece was napping but I had to make myself lunch and got distracted with the Bodyrock challenge post with the links. Then to my parents place to send off my uncle and his wife who were in town for the weekend, then to Costco for chicken breasts since I was out, and then home to get working on food prep!

          This week for lunch is chopped chicken breasts baked in teriyaki and soy sauces in the oven, brown rice cooked with beef bouillon, and steamed veggies. While those were going I chopped up all my raw veggies for snacks.

          I'm going to take some 'before' shots tomorrow before I do whatever workout I end up doing because I'm feeling very determined this week >:) I got this. No more treats and no more mindless eating. Tomorrow I'm going to try not eating on my scheduled breaks and wait until I'm hungry. I find my job makes it challenging to stay on the right track because I have a desk job and because they basically tell me when to eat. So, tomorrow begins a new regime and I'm going to kick some ass!

          -- Kelsey

          Bodyrock October 2013 - 30 day challenge - links and workout breakdowns

          The format of the videos for this challenge is you skip (or do some type of cardio) while you watch Lisa-Marie do the exercise and then she skips while you do the exercise. So if you follow the videos you'll be doing a workout twice as long or you can set your own timer and do them on your own. They do have the playlist on their Youtube for all of the challenge videos but I don't believe they have the workout breakdowns. This is for myself because I like having everything in writing and I'm just putting it on here in case someone else finds it handy too :)

          Day 1
          http://www.bodyrock.tv/2013/10/07/30-day-i-real-time-challenge-1/

          10/30 for 65 rounds

          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
          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


          Day 2

          10/30 for 40 rounds

          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)


          Day 3

          10/30 for 42(?) rounds

          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


          Day 4

          10/30 for 30 rounds

          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
          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
          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
          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
          4. Dive Bombers - 1 Min


          Day 5

          10/30 for 30 rounds

          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
          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 !!


          Day 6
          rest day


          Day 7

          10/30 for 19 rounds

          1. Bodyweight Squat Jumps
          2. Tuck Abs
          3. Shoulder Press - using the Sandbag or Ugi Ball or Tbar
          4. Back Extensions
          5. Bodyweight Squat Jumps
          6. Push Ups
          7. Reverse Pull Ups - using the Equalizer
          8. Side Touches - using the Tbar weights
          9. Basket Ball Jumps - Left
          10. Basket Ball Jumps – Right
          11. Row - using the Sandbag or Tbar
          12. Tricep Dips
          11. Bodyweight Squat Jumps
          12. Wall Plank Abs & Knee Tucks (feet on wall)
          13. Chest Punch & Tricep Kick Back – using the Tbar weights
          14. Switch Kicks & Touch - using the Tbar weights
          15. Side Oblique Jumps
          16. Knee Raises - using the Equalizer
          17. Tuck Ab & Lift - using the Equalizer
          18. Mountain Climbers
          19. High Knees Twists- using the Tbar weights

          Ass Squeezes:
          1. Squeezes – Legs Hip Distance apart
          2. Squeezes – Knees Together
          3. Squeezes – In & Out
          4. Squeezes – Hold the Squeeze & In & Out with the Knees

          Ass Inner & Leg Workout: (We Will Repeat These – Left & Right Side Separate)
          1. Straight Leg Lift
          2. L leg Lift & Lower
          3. Straight Leg Cross Over
          4. Bent leg press to the ceiling

          Inner & Outer Thigh: ( We Will Repeat These – Left & Right Side Separate)
          1. Straight Leg Outer Thigh
          2. Forward Bent L Press
          3. Straight Leg Press Foot forward and back
          4. Small Straight Leg Presses up and down


          Day 8

          10/30 for 26 rounds

          1. Walking Push Ups
          2. Sandbag Swing - using the Sandbag
          3. Left Leg Squat & Behind Toe Touch & Reach – using the Tbar weights
          4. Left Leg Squat & Behind Toe Touch & Reach – using the Tbar weights
          5. Clean & Press & Squat & Press - using the Sandbag or Ugi Ball or Tbar weights
          6. Elevated Spider Push Up - using the Equalizer
          7. Push-Up, Burpee, Tuck Jump
          8. 2 x Switch Lunges & 2 x Wide Squat
          9. WoodChop Knee Abs Left – using the Tbar weights
          10. WoodChop Knee Abs Right – using the Tbar weights
          11. 10 Mountain Climbs & 2 Walking Push Ups
          12. Left Arm, Left Leg – Lunge & Press - using the Tbar weights
          13. Right Arm Right Leg – Lunge & Press - using the Tbar weights
          14. Tricep Dip & V Knee Tuck – using the Equalizer
          15. Low Plie Squats - Straight Punches - using the Tbar weights
          16. Burpee & Tuck Jumps
          17. Straight Legs & L&R Alternate Toe Touchs
          18. Ski Abs - using the Ugi Ball
          19. Mat Jumps
          20. Side Oblique & Push Up – L&R Alternate
          21. Plank – Jump In & Out Legs
          22. Weighted Globe Twists
          23. Pogo & Press - Left - using the Tbar weights
          24. Pogo & Press – Right - using the Tbar weights
          25. Reverse Plank
          26. Plank – Up & Over – L&R Alternate – using the Equalizer

          now set your timer for 10/50 for 11 rounds
          1) Chest Press - using the Sandbag or Tbar
          2) Bentover Row - using the Sandbag or Tbar
          3) Bentover Flys - using the Tbar weights
          4) Deadlift & Bentover Row – L&R Alternate - using the Sandbag or Tbar
          5) Reverse Push-Ups - using the Equalizer
          6) Push-up Punches
          7) Lay Ugi Flys - using the Tbar weights
          8) Left Arm Row - using the Sandbag or Tbar
          9) Right Arm Row - using the Sandbag or Tbar
          10) Plank Ugi Forward & Flys – Left - using the Tbar weights & Ugi Ball
          11) Plank Forward & Flys – Right - using the Tbar weights & the Ugi Ball


          Day 9

          10/30 for 31 rounds

          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

          10/50 for 12 rounds
          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


          Day 10

          10/30 for 14 rounds

          1. Clean & Press & Squat & Press - using the Sandbag or Ugi Ball or Tbar weights
          2. Sandbag Swings - using the Sandbag
          3. Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches - using the Tbar weights
          4. Sandbag Swings - using the Sandbag
          5. Single Left Arm Clean & Press - using the Sandbag or Tbar weights
          6. Side Jump & Side Push Up Knee Burpees
          7. Single Right Arm Clean & Press - using the Sandbag or Tbar weights
          8. Sandbag Swings - using the Sandbag
          9. Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches - using the Tbar weights
          10. Sandbag Swings - using the Sandbag
          11. Equalizer Touch Abs - using Tbar weights & Equalizer
          12. Sandbag Swings - using the Sandbag
          13. Clean & Press & Squat & Press - using the Sandbag or Ugi Ball or Tbar weights
          14. Mountain Climbers

          combat burnout
          change your timer to stopwatch

          50 straight Punches - using the Tbar weights (100 Total)
          50 Hooks - using the Tbar weights (100 Total)
          50 Left Standing Knee Abs - using the Tbar weights
          50 Right Standing Knee Abs - using the Tbar weights
          100 Touch Ugi Ball Taps - using the Ugi Ball
          30 Push Ups


          Day 11

          10/30 for 35 rounds

          1. Weighted Plyo Jump, Squat & Bicep Curl Turn - using the Tbar weights or Sandbag or Ugi Ball
          2. 1/2 Burpee & Monkey Push Up
          3. 2 x In & Out Abs & 2 x Jump Out Leg Push Ups
          4. 2 x Ski Abs & 1 Spider Push Up L&R
          5. Mountain Switch Kick Toe Touch (L&R Alternate) - using the Tbar weights
          6. Ninja Tuck Jumps or Burpee’s
          7. Seated C Circle Ball Abs – using the Ugi Ball
          8. Left Arm Plank & Front & Fly Lift - using the Tbar weights
          9. Right Arm Plank & Front & Fly Lift - using the Tbar weights
          10. Push Up & Plyo Box Jump
          11. Elevated Cross Leg Push Ups - using the Equalizer
          12. Walking Pike Abs
          13. L&R Leg Alternating Triceps Dips – Feet Up - (Use a box)
          14. Commando Roll & Mountain Push Ups.
          15. Walking Staggered Push Ups
          16. Seated Tuck Ab & Body Lift – using the Equalizer
          17. 2 x Switch Lunge & 2 x Low squat Jumps
          18. 8 Hooks High, 8 Hooks Low & 4 Rope Jumps (L&R Alternate)
          19. One Leg DeadLift – Left Leg Balance - using the Tbar weights or Sandbag or Ugi Ball
          20. One Leg DeadLift - Right Leg Balance - using the Tbar weights or Sandbag or Ugi Ball
          21. Weighted Pike Abs - using the Tbar weights or Sandbag or Ugi Ball
          22. Single Arm Chest Press Left - using the Tbar weights or Sandbag or Ugi Ball
          23. Single Arm Chest Press Right - using the Tbar weights or Sandbag or Ugi Ball
          24. 1 Leg Bent Over Row Left Arm - using the Tbar weights or Sandbag or Ugi Ball
          25. 1 Leg Bent Over Row Right Arm - using the Tbar weights or Sandbag or Ugi Ball
          26. Squat & Touch Opposite Toe (L&R Alternate)
          27. Tuck Abs - using the Equalizer
          28. Kneeling – Front & Side Raise - using the Tbar weights
          29. Tuck Star Jumps
          30. Cross Leg Reverse Curls – Left Leg
          31. Cross Leg Reverse Curls – Right Leg
          32. Pike Side to Side
          33. DiveBombers
          34. Touch Toes – Star Jump Legs
          35. Oblique Bend Lifts - using the Tbar weights

          10/50 for 12 rounds

          1. Clean & Press – using the Sandbag
          2. Push-Up, Side Plank & Reach through – using the Tbar weights
          3. Side to Side Chest Press - using the Sandbag or Ugi Ball or Tbar
          4. Bent Over Row - using the Sandbag or Tbar
          5. Goblet Squats - using the Sandbag or Tbar
          6. Left Leg Lunge – Forward & Back - using the Sandbag or Tbar
          7. Right Leg Lunge - Forward & Back - using the Sandbag or Tbar
          8. Over Head Press - using the Sandbag or Ugi Ball or Tbar weights
          9. Weighted Reverse Curls - using the Ugi Ball or Tbar weights
          10. Bent Over Back Push - using the Tbar weights
          11. Wide Squats - using the Sandbag or Ugi Ball or Tbar weights
          12. Back Lifts


          Day 12

          10/30 for 33 rounds

          1. Weighted Squats - using the Sandbag or Ugi Ball or Tbar
          2. Wide Leg Squats - using the Sandbag or Ugi Ball or Tbar
          3. Elevated 1 Leg Squats – Left Leg - using the Sandbag or Ugi Ball or Tbar
          4. Elevated 1 Leg Squats – Right Leg - using the Sandbag or Ugi Ball or Tbar
          5. Hip Distance Leg Squeezes – (pull in the abs, Lift the pelvis, and squeeze the butt)
          6. Weighted Squats - using the Sandbag or Ugi Ball or Tbar
          7. Wide Leg Squats - using the Sandbag or Ugi Ball or Tbar
          8. Pulse Squats - using the Sandbag or Ugi Ball or Tbar
          9. In & Out Squeezes – (hold pelvis up, abs in, squeeze the legs in & out) & 50 Feet Hip Distance Leg Squeezes
          10. Squat & Leg Lifts - using the Sandbag or Ugi Ball or Tbar
          11. Leg Press – (bend knees to chest & push feet straight up to the ceiling) (optional use ofBand or Ankle Weights)
          12. Lunges – Right Leg - using the Sandbag or Ugi Ball or Tbar
          13. Lunges – Left Leg - using the Sandbag or Ugi Ball or Tbar
          14. Low Squat Pulse Squats - using the Sandbag or Ugi Ball or Tbar
          15. Step Ups - Left – using the Sandbag or Ugi Ball or Tbar
          16. Step Ups - Right – using the Sandbag or Ugi Ball or Tbar
          17. Donkey Kicks – Left Leg – (bring the knee to the chest, then to the back of the room) (optional use of Band or Ankle Weights)
          18. Donkey Kicks – Right Leg – (bring the knee to the chest, then to the back of the room) (optional use of Band or Ankle Weights)
          19. Wide Leg Squats - using the Sandbag or Ugi Ball or Tbar
          20. ”L” Lift Pulse – Left Leg (make an L shape & with a flat foot pulse the foot to the ceiling, squeezing the ass) (optional use of Band or Ankle Weights)
          21. ”L” Lift Pulse – Right Leg (make an L shape & with a flat foot pulse the foot to the ceiling, squeezing the ass) (optional use of Band or Ankle Weights)
          22. Straight Leg Lifts – Left Leg – (keep foot flat, lift and lower the leg trying not to touch the floor, squeeze the Ass @ the top) (optional use of Band or Ankle Weights)
          23. Straight Leg Lifts – Left Leg – (keep foot flat, lift and lower the leg trying not to touch the floor, squeeze the Ass @ the top) (optional use of Band or Ankle Weights)
          24. Bent ”L” Leg Side Lifts -Left Leg (bend the leg in an L position, take the leg & knee (while in the L shape) out to the side & back in) (optional use of Band or Ankle Weights)
          25. Bent ”L” Leg Side Lifts – Right Leg – (bend the leg in an L position, take the leg & knee (while in the L shape) out to the side & back in) (optional use of Band or Ankle Weights)
          26. Over head Lunge & Kick - using the Sandbag or Ugi Ball or Tbar
          27. Switch Lunges – using the Sandbag or Ugi Ball or Tbar
          28. Surfboards
          29. Squat Jumps
          30. Prisoner Squat Jumps
          31. Equalizer Inner Thighs – Left Leg - using the Equalizer
          32. Equalizer Inner Thighs – Right Leg - using the Equalizer
          33. Goblet Squats


          Day 13 & 14
          active rest days


          Day 15

          10/40

          Section 1:
          x 2 Times Through (Cardio = Burpees or Skipping)
          1. 3 Point Plank Abs
          2. 1/2 Burpee & Uplight Row - using the Sandbag or Ugi Ball or Tbar
          3. Over Ball Push-Ups – using the Ugi Ball
          4. Squat Pike & Pike Tricep Push Up (or tricep of choice )

          (One Round Rest)

          Section 2:
          x 2 Times Through (Cardio = Squat Jumps or Star Jumps)
          1. Lunge Forward & Back – (R&L Alternate) – using the Sandbag or Ugi Ball or Tbar weights
          2. One Leg Elavated Push Up & Spider Knee – (R&L Alternate) - using the Equalizer & or Ugi Ball
          3. Clean & Press + Squat & Press - using the Sandbag or Ugi Ball or Tbar
          4. 10 Mountain Climbers & 10 Switch Kicks

          (One Round Rest)

          Section 3:
          x 2 Times Through (Cardio = High Knees)
          1. 1 Push Up, 1/2 Burpee & 1 Tuck Jump
          2. Single Leg Elevated Push Up & Under The Equalizer Knee – (L&R Alternate) - using the Equalizer
          3. Squat & Side Life – (L&R Alternate) - using the Sandbag or Ugi Ball or Tbar
          4. Knee Tuck & V – using the the Equalizer

          (One Round Rest)

          Section 4:
          x 2 Times Through (Cardio = Mountain Climbers or Mat Jumps)
          1. Switch Lunges
          2. Reverse Push Ups - using the the Equalizer
          3. Sandbag Swings - using the Sandbag
          4. Standing Squat Pike Jumps

          Core bonus
          50/10 for 15 rounds

          1. Suitcase Crunches - using the Tbar weights the Sandbag or Ugi Ball
          2. Plank Knee Reach – using the Tbar weights
          3. Plank Knee Reach - using the Tbar weights
          4. Tuck & Chuck – using or Ugi Ball or Tbar weights
          5. Russian Twists - using the Sandbag or Ugi Ball or Tbar weights
          6. Touch Toe Abs - using the Sandbag or Ugi Ball or Tbar weights
          7. V Abs Left
          8. V Abs Right
          9. Bike Abs
          10. C Sit A Frame abs - using the Sandbag or Ugi Ball or Tbar weights
          11. Plank & Punch - or Tbar weights
          12. Tuck & Lift - using the Sandbag or Ugi Ball or Tbar weights
          13. DiveBombers
          14. 50 Straight Sit Ups – Burnout
          15. Back Lifts


          Day 16

          10/30 for 65 rounds

          Section 1.
          Part One – Full Body Blast:
          1. 1 x Push-Up, Spider Push-Up (L&R) & Oblique Twist (L&R) - using the Tbar weights
          2. Chest Press with Reverse Curl Legs - using the Sandbag or Ugi Ball or Tbar weights
          3. 10 Mountain Climbers & 2 Tuck Jumps
          4. Clean & Press & Push-Up - using the Sandbag or Tbar
          5. Burpees
          6. Get Ups - using the Sandbag or Ugi Ball or Tbar weights
          7. Hanging Knee Raisers - using the Equalizer
          8. Super Girl Push Ups - (On the up, opposite leg & arm raise, L&R Alternate)
          9. Mountain Climbers
          10. One Arm Push Ups - (L&R Alternate)
          11. V Abs - (make a V with your legs in front on the lift) - using the Equalizer
          12. Seated Oblique Twists - using the Sandbag or Ugi Ball or Tbar weights
          13. Shoulder Press - using the Sandbag or Ugi Ball or Tbar
          14. Surfer Switch Jump & Push-up Burpee
          15. Jack Knife Abs - (legs & arms go out & come in together to touch at the top) - using the Sandbag or Ugi Ball or Tbar weights
          16. One Arm Clean & Press - (Left) - using the Sandbag or Tbar weights
          17. One Arm Clean & Press - (Right) - using the Sandbag or Tbar weights
          18. Overhead Abs - using the Sandbag or Ugi Ball or Tbar weights
          19. Weighted - 10 Mountain Climbers & 10 High Knees - using the Sandbag or UgiBall or Tbar weights
          20. Lunge & Twist - using the Sandbag or Ugi Ball or Tbar
          21. Bike Abs
          22. Tricep Dips - (Your Choice)
          23. Sandbag Swing - using the Sandbag
          24. Pull-Ups - using the Equalizer
          25. Upright Row & Bent Over Row - using the Sandbag or Tbar
          26. Squat & Calve Raises - using the Sandbag or Ugi Ball or Tbar
          27. Elevated Push-Ups - using the Equalizer
          28. Squat Jumps
          29. 1 Jump Forward & 2 Jumps Back
          30. Ninja Tuck Jump
          31. Touch Toe Abs - (L&R Alternate) - using the Sandbag or Ugi Ball or Tbar weights
          32. Diving Knee Tucks

          (One Round Rest)

          Section 2.
          Part Two – Movement & Strength:
          1. Push-Up, Clean & Press - using the Sandbag or Ugi Ball or Tbar weights
          2. Squat & Press - using the Sandbag or Tbar weights
          3. Tuck Abs
          4. 1 Arm Clean & Press, Squat & Press & push Up - (Alternate left & Right 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 weights
          12. Lunge & Press - using the Sandbag or Ugi Ball or Tbar weights
          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

          (One Round Rest)

          Section 3.
          Part Two – Weighted Burnout:
          1. Straight Abs - (Knees Up)
          2. Bicep Curl - using the Sandbag or Ugi Ball or Tbar weights
          3. Oblique V Abs Left
          4. Tricep Dips
          5. Tuck Abs
          6. Chest Press - using the Sandbag or Ugi Ball or Tbar weights
          7. Oblique V Abs Right
          8. Upright Row - using the Sandbag or Ugi Ball or Tbar weights
          9. Squats - using the Sandbag or Ugi Ball or Tbar weights
          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
          14. Reverse Curls
          15. Shoulder Press - using the Equalizer
          16. Bent-over Row - using the Sandbag or Ugi Ball or Tbar weights
          17. Clean & Press - using the Sandbag or Ugi Ball or Tbar weights


          Day 17

          stop watch

          1.Bicep Curl - using the Sandbag or Ugi Ball or Tbar weights
          2. Tricep Dips - using the Equalizer
          3. Around the world – using the Tbar weights
          4. Squats - using the Sandbag or Ugi Ball or Tbar weights
          5. Shoulder Press - using the Sandbag or Ugi Ball or Tbar weights
          6. Reverse Fly’s - using the Tbar weights
          7. Chest Press - using the Sandbag or Ugi Ball or Tbar weights
          8. Abs - using the Equalizer & Tbar weights

          The Cardio Finish:
          10/50 for 8 rounds

          1. 8 x rounds of cardio – (I will choose skipping) Pick your choice of cardio & go hard for 8 rounds of 50 /10.


          Day 18

          10/50 for 22 rounds

          1. Burpee & Plyo Box Jump
          2. Squat & Bicep Curl – using the Sandbag or Ugi Ball or Tbar
          3. Ladder Runs & Touch – using the Equalizer
          4. Knee Tucks & Oblique L&R – using the Equalizer
          5. Burpees & Push-Up’s & Tuck
          6. Plank Under Toe Touch Abs – (L&R Alternate) - using the Equalizer
          7. Switch Hands & Single Leg Push Ups (L&R Alternative)
          8. Mat Jumps
          9. 3 Point Tuck Abs
          10. 1 Elevated leg Pike Push-Ups – Right Leg
          11. 1 Elevated leg Pike Push-Ups – Left Leg
          12. 10 x Mountain Climbers & 5 Push Ups & Stand – Repeat
          13. Wall Squat & Shoulder Press - using the Sandbag or Ugi Ball or Tbar weights
          14. Oblique Side Push Ups – Left
          15. Oblique Side Push Ups – Right
          16. 10 High Knees & Drop Down
          17. Oblique Twists - using the Sandbag or Ugi Ball or Tbar weights
          18. Chest Press & Reverse Curls - using the Sandbag or Ugi Ball or Tbar weights
          19. Small Pulse Squats - using the Sandbag or Ugi Ball or Tbar weights
          20. Wall Walk & Push Up
          21. Scissor Abs & Feed Through Legs – using the Tbar weights
          22. Reverse Pull Ups – Feet Up - using the Equalizer

          Bonus Core Blast:
          1. 1 Min Elevated Plank
          2. 1 Min Oblique Plank Twists – Right or Tbar weights
          3. 1 Min Oblique Plank Twist – Left - or Tbar weights
          4. 1 Min High Plank Low Plank 2 x Cross Knee Touch – (L&R Alternative)
          5. 1 Min Reverse Plank


          Day 19

          40 minutes of running


          Day 20 & 21
          rest days

          Day 22
          http://www.bodyrock.tv/2013/10/27/30-day-real-time-challenge-22-abs-fire/

          10/40 for 35 rounds

          Section 1:
          x 2 Times Through (Cardio = Burpees or Skipping)
          1. 3 Point Plank Abs
          2. 1/2 Burpee & Uplight Row - using the Sandbag or Ugi Ball or Tbar
          3. Over Ball Push-Ups – using the Ugi Ball
          4. Squat Pike & Pike Tricep Push Up (or tricep of choice )

          (One Round Rest)

          Section 2:
          x 2 Times Through (Cardio = Squat Jumps or Star Jumps)
          1. Lunge Forward & Back – (R&L Alternate) – using the Sandbag or Ugi Ball or Tbar weights
          2. One Leg Elavated Push Up & Spider Knee – (R&L Alternate) - using the Equalizer & or Ugi Ball
          3. Clean & Press + Squat & Press - using the Sandbag or Ugi Ball or Tbar
          4. 10 Mountain Climbers & 10 Switch Kicks

          (One Round Rest)

          Section 3:
          x 2 Times Through (Cardio = High Knees)
          1. 1 Push Up, 1/2 Burpee & 1 Tuck Jump
          2. Single Leg Elevated Push Up & Under The Equalizer Knee – (L&R Alternate) - using the Equalizer
          3. Squat & Side Life – (L&R Alternate) - using the Sandbag or Ugi Ball or Tbar
          4. Knee Tuck & V – using the the Equalizer

          (One Round Rest)
          Section 4:
          x 2 Times Through (Cardio = Mountain Climbers or Mat Jumps)
          1. Switch Lunges
          2. Reverse Push Ups - using the the Equalizer
          3. Sandbag Swings - using the Sandbag
          4. Standing Squat Pike Jumps

          10/50 for 15 rounds

          1. Suitcase Crunches - using the Tbar weights the Sandbag or Ugi Ball
          2. Plank Knee Reach – using the Tbar weights
          3. Plank Knee Reach - using the Tbar weights
          4. Tuck & Chuck – using or Ugi Ball or Tbar weights
          5. Russian Twists - using the Sandbag or Ugi Ball or Tbar weights
          6. Touch Toe Abs - using the Sandbag or Ugi Ball or Tbar weights
          7. V Abs Left
          8. V Abs Right
          9. Bike Abs
          10. C Sit A Frame abs - using the Sandbag or Ugi Ball or Tbar weights
          11. Plank & Punch - or Tbar weights
          12. Tuck & Lift - using the Sandbag or Ugi Ball or Tbar weights
          13. DiveBombers
          14. 50 Straight Sit Ups – Burnout
          15. Back Lifts


          Day 23

          10/50

          Round 1
          (Burpees or Squat Jumps = Cardio)

          1. 1/2 Burpee & Upright Row
          2. Cross Incline Pushups
          3. Lunge & 1 Arm Shoulder Press – Left
          4. Lunge & 1 Arm Shoulder Press – Right

          2 Min Skip - (Together)

          Round 2
          (Mountain Climbers or Star Jumps = Cardio)

          1. Weighted Squat Punch & Side Punch
          2. Tricep Bench 1 Leg Jumps – (R&L Alternative)
          3. 1 Leg Push-Up, Downward Dog & Cross Knee To Elbow (L&R Alternative)
          4. Toe Touch Abs & One Over Head Ab

          2 Min Skip - (Together)
          Round 3
          (Clean & Press or Sandbag Swing = Cardio)

          1. 1 Leg Push-Up , Turn & Switch Kick – (R&L Alternate)
          2. 3 Point Towel Abs
          3. Plyo Long Jump The Mat & Repeat
          4. Dead Lift & Behind Cross Legs (L&R Alternative)

          2 Min Skip - (Together)

          Round 4
          (Weighted Step Ups or High Knees = Cardio)

          1. Elevated Spider & Cross Knee Touch
          2. Side Oblique Jumps & Push Up (L&R Alternate)
          3. 4 x Plank Row & Downward Dog & Cross Knee To Elbow (L&R Alternative)
          4. 3 Point Tuck Abs – L&R

          2 Min Skip - (Together)

          Round 5
          (Mat Jumps or Ball Toe Taps or High Knees = Cardio)

          1. Wide Leg Mountain Climbers
          2. Sandbag Swings
          3. Clap Push Ups
          4. Legs Out Bike Abs


          Day 24

          10/30 for 61 rounds

          This is a Two Part Workout

          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
          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


          Day 25

          10/50 for 19 rounds

          1. Clean & Press - using the Sandbag or Ugi Ball or Tbar weights
          2. 1/2 Burpee & Push Up
          3. Tuck Abs – using the Equalizer
          4. Reptile on the Run - using the Ugi Ball
          5. Squat & Press - using the Sandbag or Ugi Ball or Tbar weights
          6. Bike Abs
          7. Upright Row – using the Sandbag or Ugi Ball or Tbar weights
          8. Push-Up & Under Knee - using the Equalizer
          9. Squat Jump Touch
          10. 1 Frog Jump Forward & Back
          11. Oblique Burpee
          12. Mountain Climbers
          13. 3 Point Seated Tuck Abs
          14. Reverse Crunch
          15. Reverse Elevated Pull Ups
          16. Lunge & Press (L&R Alternative) - - using the Sandbag or Ugi Ball or Tbar weights
          17. Punch Abs - Tbar weights
          18. 10 high Knees & Drop
          19. Side 2 Side Oblique Abs - using the Equalizer


          Day 26
          http://www.bodyrock.tv/2013/10/31/day-26-real-time-30-day-challenge-chest-back-burnout/

          10/30

          1. Walking Push Ups
          2. Sandbag Swing - using the Sandbag
          3. Left Leg Squat & Behind Toe Touch & Reach – using the Tbar weights
          4. Left Leg Squat & Behind Toe Touch & Reach – using the Tbar weights
          5. Clean & Press & Squat & Press - using the Sandbag or Ugi Ball or Tbar weights
          6. Elevated Spider Push Up - using the Equalizer
          7. Push-Up, Burpee, Tuck Jump
          8. 2 x Switch Lunges & 2 x Wide Squat
          9. WoodChop Knee Abs Left – using the Tbar weights
          10. WoodChop Knee Abs Right – using the Tbar weights
          11. 10 Mountain Climbs & 2 Walking Push Ups
          12. Left Arm, Left Leg – Lunge & Press - using the Tbar weights
          13. Right Arm Right Leg – Lunge & Press - using the Tbar weights
          14. Tricep Dip & V Knee Tuck – using the Equalizer
          15. Low Plie Squats - Straight Punches - using the Tbar weights
          16. Burpee & Tuck Jumps
          17. Straight Legs & L&R Alternate Toe Touchs
          18. Ski Abs - using the Ugi Ball
          19. Mat Jumps
          20. Side Oblique & Push Up – L&R Alternate
          21. Plank – Jump In & Out Legs
          22. Weighted Globe Twists
          23. Pogo & Press - Left - using the Tbar weights
          24. Pogo & Press – Right - using the Tbar weights
          25. Reverse Plank
          26. Plank – Up & Over – L&R Alternate – using the Equalizer

          Strength & Conditioning Chest & Back Bonus:


          10/50

          1) Chest Press - using the Sandbag or Tbar
          2) Bentover Row - using the Sandbag or Tbar
          3) Bentover Flys - using the Tbar weights
          4) Deadlift & Bentover Row – L&R Alternate - using the Sandbag or Tbar
          5) Reverse Push-Ups - using the Equalizer
          6) Push-up Punches
          7) Lay Ugi Flys - using the Tbar weights
          8) Left Arm Row - using the Sandbag or Tbar
          9) Right Arm Row - using the Sandbag or Tbar
          10) Plank Ugi Forward & Flys – Left - using the Tbar weights & Ugi Ball
          11) Plank Forward & Flys – Right - using the Tbar weights & the Ugi Ball



          Day 27 & 28
          Rest day


          Day 29
          http://www.bodyrock.tv/2013/11/03/30-day-real-time-challenge-29-ass-thighs-legs/

          10/30

          1. Weighted Squats - using the Sandbag or Ugi Ball or Tbar
          2. Wide Leg Squats - using the Sandbag or Ugi Ball or Tbar
          3. Elevated 1 Leg Squats – Left Leg - using the Sandbag or Ugi Ball or Tbar
          4. Elevated 1 Leg Squats – Right Leg - using the Sandbag or Ugi Ball or Tbar
          5. Hip Distance Leg Squeezes – (pull in the abs, Lift the pelvis, and squeeze the butt)
          6. Weighted Squats - using the Sandbag or Ugi Ball or Tbar
          7. Wide Leg Squats - using the Sandbag or Ugi Ball or Tbar
          8. Pulse Squats - using the Sandbag or Ugi Ball or Tbar
          9. In & Out Squeezes – (hold pelvis up, abs in, squeeze the legs in & out) & 50 Feet Hip Distance eg Squeezes
          10. Squat & Leg Lifts - using the Sandbag or Ugi Ball or Tbar
          11. Leg Press – (bend knees to chest & push feet straight up to the ceiling) (optional use of Band or Ankle Weights)
          12. Lunges – Right Leg - using the Sandbag or Ugi Ball or Tbar
          13. Lunges – Left Leg - using the Sandbag or Ugi Ball or Tbar
          14. Low Squat Pulse Squats - using the Sandbag or Ugi Ball or Tbar
          15. Step Ups - Left – using the Sandbag or Ugi Ball or Tbar
          16. Step Ups - Right – using the Sandbag or Ugi Ball or Tbar
          17. Donkey Kicks – Left Leg – (bring the knee to the chest, then to the back of the room) (optional use of Band or Ankle Weights)
          18. Donkey Kicks – Right Leg – (bring the knee to the chest, then to the back of the room) (optional use of Band or Ankle Weights)
          19. Wide Leg Squats - using the Sandbag or Ugi Ball or Tbar
          20. ”L” Lift Pulse – Left Leg (make an L shape & with a flat foot pulse the foot to the ceiling, squeezing the ass) (optional use of Band or Ankle Weights)
          21. ”L” Lift Pulse – Right Leg (make an L shape & with a flat foot pulse the foot to the ceiling, squeezing the ass) (optional use of Band or Ankle Weights)
          22. Straight Leg Lifts – Left Leg – (keep foot flat, lift and lower the leg trying not to touch the floor, squeeze the Ass @ the top) (optional use of Band or Ankle Weights)
          23. Straight Leg Lifts – Left Leg – (keep foot flat, lift and lower the leg trying not to touch the floor, squeeze the Ass @ the top) (optional use of Band or Ankle Weights)
          24. Bent ”L” Leg Side Lifts -Left Leg (bend the leg in an L position, take the leg & knee (while in the L shape) out to the side & back in) (optional use of Band or Ankle Weights)
          25. Bent ”L” Leg Side Lifts – Right Leg – (bend the leg in an L position, take the leg & knee (while in the L shape) out to the side & back in) (optional use of Band or Ankle Weights)
          26. Over head Lunge & Kick - using the Sandbag or Ugi Ball or Tbar
          27. Switch Lunges – using the Sandbag or Ugi Ball or Tbar
          28. Surfboards
          29. Squat Jumps
          30. Prisoner Squat Jumps
          31. Equalizer Inner Thighs – Left Leg - using the Equalizer
          32. Equalizer Inner Thighs – Right Leg - using the Equalizer
          33. Goblet Squats


          Day 30
          http://www.bodyrock.tv/2013/11/04/30-day-real-time-challenge-30/

          10/30

          Cardio = 10 Mountain Climbers, 2 x Prisoner Push-Ups & One Burpee Tuck Jump

          1. Side Jump Lunges
          2. One Jump Forward & One Jump Back
          3. High Knees & Drop Down
          4. Clean & Press – using the Sandbag or Ugi Ball or Tbar
          5. Lunge & Twist - using the Sandbag or Ugi Ball or Tbar
          6. One Leg Elevated Push-Ups - using the Equalizer
          7. Wide Leg Half Burpees
          8. Left Side Elevated Oblique Dips - using the Equalizer
          9. Left Side Elevated Oblique Dips - using the Equalizer
          10. Squat & Leg Lifts - using the Sandbag or Ugi Ball or Tbar
          11. Squat & Press – using the Sandbag or Ugi Ball or Tbar
          12. Mountain Climbers - using the Equalizer
          13. Upright Row – using the Sandbag or Ugi Ball or Tbar
          14. Bicep Curl & Shoulder Press- using the Sandbag or Ugi Ball or Tbar
          15. Floor to Head Squat Twists – using the Sandbag or Ugi Ball or Tbar
          16. 10 Hight Knees & 10 Mountain Climbers
          17. Oblique Twists – using the Sandbag or Ugi Ball or Tbar
          18. Sandbag Swing - using the Sandbag
          19. Bent Over Row - using the Sandbag or Ugi Ball or Tbar
          20. Over head Lunge & Kick - using the Sandbag or Ugi Ball or Tbar
          21. Front Raise & Side Raise Alternate – using the Tbar weights
          22. Tricep Dips - using the Equalizer
          23. Plank & 3 Point Under Knees – (L&R Alternate)
          24. Chest Press – using the Sandbag or Ugi Ball or Tbar
          25. Wood Chop Left - using the Tbar weights
          26. Wood Chop Right - using the Tbar weights
          27. Straight Punches - using the Tbar weights
          28. Upper Cuts - using the Tbar weights
          29. Reverse Curls - using the Tbar weights

          Weight & Ab Burnout Bonus:

          40/10


          1. Tuck Abs - using the Equalizer
          2. Bicep Curl - using the Sandbag or Tbar or the Tbar weights
          3. Oblique Abs - using the Equalizer
          4. Triceps - using the Equalizer
          5. V Abs - using the Equalizer
          6. Chest Press - using the Sandbag or Tbar
          7. Upright Row - using the Sandbag or Tbar
          8. Squats - using the Sandbag or Tbar
          9. Reverse Push-Ups - using the Equalizer
          10. Push-Ups
          11. Flys - using the Tbar weights
          12. Lunge (L&R Alternate) - using the Sandbag or Tbar
          13. Reverse Push-Ups - using the Equalizer
          14. Reverse Curls
          15. Shoulder Press - using the Sandbag or Tbar
          16. Wide Grip Chest Row - using the Sandbag or Tbar
          17. Clean & Press - using the Sandbag or Tbar