Hi BodyRockers,

These past two of Real Time workouts have pushed us harder than ever & we should be proud of ourselves for making it this far in our journey. If you have been pushing through with us, then don’t give up! Let’s all give it that extra bit of energy and get through this workout never quitting until the last rep is completed.

After nearly 2 weeks of Real Time workouts, I think tonight I think we should treat ourselves with a little reward to mark the accomplishment don’t you ?

Any ideas what you might choose?

For me it dosen’t have to be anything expensive or fancy – I just think I want a little something that I will enjoy and that will remind me that I worked hard. I really think it’s important when you do make so much effort to try so hard that you take time to mark the occasion. It will also give me the drive to keep pushing towards my next reward :)

Lisa-Marie

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This is a Real Time Rep Workout.

Theres 3 options to this workout – All three are posted below and theres always a printable version on Lisa’s Facebook Page for you to print off and add to your workout diaries :)

(However – You can also set your interval timer to either 30 seconds work or 50 seconds work with a 10 second rest & post you’re scores below if you want to mix it up)

Todays Real Time Workout Video:

Workout Breakdown:

1) Clean & Press – using the Pink Sandbag – 20 Total

2) Straight Abs – 20 Total

3) Get Ups & Jump – using the Pink Sandbag5 Total

4) Lunge & Twist – 10 Each Side (L & R )

5) Press Ups – 30 Total

6) Wide Leg 1/2 Burpee – 20 Total

7) Oblique Lifts – 20 Each Side (L & R)

8) Squat & Press – using the Pink Sandbag20 Total

9) Jump Mountain Climbers – 30 Total

10) Upright Row – 20 Total

11) Bicep Curl & Press – – using the Pink Sandbag – 20 Total

12) Wood Chops – using the Pink Sandbag – 15 Each Side (L & R)

13) High Knees – 30 Total

14) Ab Twists – using the Pink Sandbag 40 Total

15) Sandbag Swing- using the Pink Sandbag – 20 Total

16) Bent Over Row – using the Pink Sandbag20 Total

17) Tuck Abs – 20 Total

18) Side Oblique Jumps – 10 Total

19) Tricep Dips – 20 Total

20) Ski Abs – 20 Total

21) Push-Up, Burpee & Tuck Jump – 5 Total

22) Spider Push-Ups – 10 Total (L & R Alternate)

23) C Sit Bike Abs – 20 Total (L & R Alternate)

24) Squat Up Down Punches – Total 15 Each Side (L & R)

25) 1 leg touch jumps – 15 Each Side (L & R)

26) Ski Jump Hooks – 15 Total (L & R Alternate)

27) Push-Ups & Oblique Drop – 15 Total (L & R Alternate)

28) Over Head Abs – using the Pink Sandbag10 Total

Options:

Boost Your Workout Today !!

Theres 3 options to this workout – All three are posted below and theres always a printable version on Lisa‘s Facebook Page for you to print off and add to your workout diaries :)

Options – Option 1 Option 2 Option 3
1) Clean & Press – using the Pink Sandbag 20 30 40
2) Straight Abs 20 30 40
3) Get Ups & Jump – using the Pink Sandbag 5 15 20
4) Lunge & Twist – using the Pink Sandbag – 5 Each Side (L & R) 10 15 20
5) Press Ups 30 40 50
6) Wide Leg 1/2 Burpee 20 35 50
7) Oblique Lifts – Each Side (L & R) 20 30 50
8) Squat & Press – using the Pink Sandbag 20 30 40
9) Jump Mountain Climbers 30 50 60
10) Upright Row – using the Pink Sandbag 20 30 50
11) Bicep Curl & Press – using the Pink Sandbag 20 30 50
12) Wood Chops – using the Pink Sandbag – 15 Each Side (L & R) 30 40 60
13) High Knees 30 50 80
14) Ab Twists – using the Pink Sandbag 40 50 60
15) Sandbag Swing- using the Pink Sandbag 20 40 50
16) Bent Over Row – using the Pink Sandbag 20 40 40
17) Tuck Abs 20 30 40
18) Side Oblique Jumps 10 20 30
19) Tricep Dips 20 30 50
20) Ski Abs 20 40 50
21) Push-Up, Burpee & Tuck Jump 5 10 20
22) Spider Push-Ups 10 20 30
23) C Sit Bike Abs – 10 Each Side (L & R) 20 40 60
24) Squat Up Down Punches – Total 15 Each Side (L & R) 30 40 50
25) 1 leg touch jumps – 15 Each Side (L & R) 30 60 80
26) Ski Jump Hooks 15 30 50
27) Push-Ups & Oblique Drop 15 20 30
28) Over Head Abs – using the Pink Sandbag 10 20 30

Real Time Stretch Routine:

This is one of the most important parts of your workout !! Always make sure you stretch :)

 Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here,

Freddy’s Facebook page: click here