Hi BodyRockers,

It’s a whole new week – It’s not enough that I am filming 6 days a week lol I have decided to work even harder & let’s be honest -this challenge wouldn’t be mine without a new twist that pushes you harder. If I am doing this – I am doing this right !! 100% or nothing right ?

So this week I am adding a whole new section.. I am adding some Strength & Conditioning into this weeks workouts. They are Totally Extra but what they will do it just push you even more than last week.

The added Strength & Conditioning section is perfect for those of you who have never done weights before & for you more seasoned BodyRockers get some weight & get that Extreme Shred to finish off those muscles for the day.

Check out who’s on board with usHERE


Todays Coffee Talk:


Firstly, I wanted to welcome all of the New BodyRockers to the page – Hello *waves*

Thanks for stopping by & taking part & sharing us. For those season hardcore guys & gals out there reading this right now all over the world I wanted to send you a little shout out too.

Never Forget you are inspirational !. You may think that your post’s go unread but they don’t, you may think that what you have to say none will be interested ? .. but they are !! There are so many people looking for the smallest of answers, remember when you had to ask how long it took to hard boil an egg ? well somewhere, someone is reading your posts and no matter how big or small the post, they are connecting with you and you are single handily changing their outlook, perspective, drive & ambition for the better !! … so please, never stop being you, and keep the positive energy and spirit that is the essence of BodyRock & TheDailyHiit (you) alive.

You never cease to amaze us with the energy you bring & it keeps us pushing to make every workout bigger, better & more inventive to make sure that we are keeping up our end of the bargain keeping you on securely on the wagon is out main objective & making it as fun and enjoyable, while still achieving the goal is the daily target.

The joining together to keep each other focused make this community what it is today, and you guys are just one of the reasons that its the largest FREE workout program in the world – and growing with every click !! We are blown away at your scores, pictures and dedication to make your lives healthier, happier & continue to make changes that inspire others.

So what’s this latest Challenge mean to you ?  and why should you start today ?

By completing each workout everyday together gives us a feeling of satisfaction that wether you only HIIT once a week or every now and then, any positive changes that you make in your life should be praised.

Today I wanted to talk about Motivation …..

How many of us have said ….

  • If only I had a Personal Trainer ….
  • If only I could go to a boot camp I’d look like her ….
  • If only I could afford a gym membership I’d be able to get fit ….
  • If only I had more time …..
  • I can’t afford to have healthy food it’s too expensive ….
  • If only I had a Diet Plan, or Meal tips to follow …..
  • I can’t I’m too old to get fit …
  • I don’t have a choice, It’s all there is to eat when I’m at work ….

Any of the above ring true ?

How many of us out there have joined a gym & are still paying the membership and yet rarely go ? Or, attend a week before any major holiday in the hope that you can loose a whole year of naughtiness in one Pilates class & the cabbage soup diet for a week :/!.

Maybe you one of the 1000′s of people who wake up every single day with every intention of eating clean and drinking nothing but water and green tea. Only to be found at 2pm tucking into a naughty treat that you know you shouldn’t be eating & you are only eating because you haven’t prepared your meals and snacks for the day, so instead, you find yourself snacking on whatever is ”available” while telling yourself ”one biscuit won’t hurt I didn’t have any breakfast so ill use those calories for this”….. only to be snacking again 30 mins later feeling totally disappointed with yourself but unable to stop with no idea what steps you can take to keep you on track & focused.

That’s when the ” I’ll Start Tomorrow” excuse begins right ??  … and before you know it, it’s wednesday … and the ” Starting Tomorrow” is now ”Starting Monday”.

Well, for those of you who haven’t already seen the results Thedailyhiit has brought to their lives – Today is the day that we are going to ditch the negativeness & take charge of  your diets and more importantly your lifestyle choices – No more are you just going to eat what-evers ”available” or use words such as ”can’t” –  You Can & You Will & we will help you every step of the way.

You don’t need an expensive Gym Membership – This is a FREE programme designed to suit all fitness levels and as you will see from the 100′s of posts from last Challenge – people are BodyRocking their way to amazing changes & phenomenal results everyday.

In as little as Two Weeks you will not only see a huge change in your lifestyle, you will loose weight, eat right, feel better, have more energy, feel more positive, focused & energized, and will be on the first step to working towards your dream goal with an army of 450,000 + to provide you with advice and  support and help you along the way …  all for FREE & you only need one workout everyday….




Todays Video is Dedicated To My Awesome Friends … I Miss You Lots xox



YouTube –  30 Day Challenge Playlist  – Direct Link to YouTube Page




Workout Breakdown:


Set Your Screen Shot 2013-08-17 at 8.22.17 PM  to 10 seconds rest & 30 seconds work as below


It’s a new week !! So bring me your game face & meet me in the Living Room !!


You can use your  Sandbagor Screen Shot 2013-07-28 at 7.20.26 PMor Screen Shot 2013-09-23 at 5.46.46 PM (click images to view)

If you haven’t had time to get your equipment yet, or it’s on it’s way – There are Free Home Equipment Ideas – Here

If you are training in your Gym or on your own  – Complete as many rep’s of the following exercise’s before the 30 seconds is up: Post your scores below to remind yourself how far you have come when you HIIT this again.


Todays Workout:


Remember – You will skip ( or perform the cardio I do ) first while I take the first exercise. See Day #1 for instructions.


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:


Set Your Screen Shot 2013-08-17 at 8.22.17 PM  to 10 seconds rest & 50 seconds work as below – Unless you are working out with me – The Press Play Right Now while you are still hot & sweaty. Time to push harder than ever !!



Together we will complete the following exercises below. (If you are not following the video – Ideally you should be doing either between 8-10 repetitions or 10-15 repetitions. Make sure you don’t compromise your form for repetitions.)


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

Pre & Post Workout Stretch (2 Videos) – Here


My Workout Gear Today:

Lululemon Bra

Lululemon Bra

Lululemon Pants

Lululemon Pants




HIIT the ‘like’ button if you are proud to be a BodyRocker !!

Leave me a message below …. Did you enjoy the weighted section ?.


My 14 Day Nutrition Guide is available Here

My Fat Loss, Diet & Portion Sizes … Here



Screen Shot 2013-09-22 at 9.55.55 PM

The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!

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Let’s Start Together …. TODAY !

Lisa-Marie x


Here are the days we have done so far :

YouTube –  30 Day Challenge Playlist  – Direct Link to YouTube Page

30 Day I Real Time Challenge  Start Here

30 Day I Real Time Challenge #1

30 Day I Real Time Challenge #2

30 Day I Real Time Challenge #3

30 Day I Real Time Challenge #4

30 Day I Real Time Challenge #5

30 Day I Real Time Challenge #6

30 Day I Real Time Challenge #7