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30 Day I Real Time Challenge #17 - 8 x 8 Super Lean

October 23, 2013 5 min read

Hi Bodyrockers, I have pushed you hard over the last two days & I have loved reading the feedback. We have been working hard building up stamina & strength & I can already see that you are seeing changes in as little as 2 weeks. Today we are concentrating on Specific Weight Training, but as always I am making it a Full Body workout. It's important we keep the body guessing while also learning new ways to push yourself & train. I want you to take more than a sexy six pack from this challenge, I want you to take away the ability to understand how to move & push yourself in new ways. Weight Training helps improve strength, increase fat burn, build definition & lean muscle. Try to push yourself on the first few rounds as you can always drop in weight as we move through .... . Todays Coffee Talk: . The Top 10 Reasons to BodyRock:  . IMG_0346 .
1. The community: nowhere else in the fitness world will you find a group of people more dedicated, more friendly, more helpful. It’s what sets us all apart.
2. Lisa, Sean, and Freddy: The heart and soul of the BodyRock movement. These guys are amazing. They inspire 1 Million people everyday to change the way they view fitness, their bodies, and a healthy lifestyle.
3. The workouts: Boy oh boy are these little 12 minute wonders amazing!! Just look at the countless BodyRockers who have shared their success stories after starting BR. It’s real results, results anyone, anywhere can achieve.
4. Real time: Not only are the workouts killer but they are real time which means Sean, Lisa, or any of the others trainers are doing the workouts right along with you, all you have to do is press play and work hard.
5. The support: No other fitness community has the level of support as BodyRock and the Daily Hiit. It’s beyond a gym, it’s a community of people helping each other every step of the way. Sean, Lisa, and Freddy are incredible and respond to every question, every story, every note of thanks that they can.
6. The change: You might ask why this isn’t #1. The outward change in your body shouldn’t be #1. You need support and community and killer workouts for that. It’s easy to change your body…but changing your heart, the way you view yourself, your mindset…now that’s important.
7. No equipment necessary: Ok so I don’t have the equalizer or a sandbag or a Ugi ball and my interval timer is on my phone. I make do. Free weights, a chair…so many options. Oh and that great community…they’ve got lots of great ideas on what you can substitute.
8. Beginners welcome! Actually the community loves beginners…we can shape them into BodyRockers in no time!! And Lisa shares so many alternatives to the moves so that there are no excuses.
9. No need to be a gym rat: I’ll admit when I was working out on my own it was so daunting to figure out what muscles I needed to work and how often and what exercises and try not to plateau. It was overwhelming. There is none of that here. Just open the page click on the day’s workout and off you go!
10. The Bloggers: This may seem self serving but with 100 bloggers we are able to cover a huge number of topics a week and really help engage the community and keep them focused on a healthy lifestyle and a healthy mind.
So I want to see how many reasons we can get up to!
Add your comment below what’s your top reason to BodyRock?
- Rachael Wright - Hiit Blogger
Todays Workout Video:
. Todays Video Is Dedicated To Majica xoxo . http://www.youtube.com/watch?v=lS7rTaBGyog . YouTube - 30 Day Challenge Playlist  - Direct Link to YouTube Page .. [wobreakdown] . Workout Breakdown: . Set Your Screen Shot 2013-08-17 at 8.22.17 PM  to a stop watch as below. Complete the following exercises as quickly as possible, using as much weight as you can but without compromising on form. images Day 17 - Time for the gun show  ... If you are working out with me - I'm waiting with another ass kicking workout behind the play button with a smile & probably another terrible song lol.   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 the following exercise’s in the fastest time possible. Post your scores & weight below to remind yourself how far you have come when you HIIT this again. . Todays Workout: ... You may need to remember this today : . lolol . We Do the below workout together. Remember you can always lower your weight - so go heavy to start. Ty to stick with me, the idea is to keep a good pace with weights that push you with very little breaks. See Day #1 for 30 Day Challenge instructions. . Todays Workout: .. 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 . To Finish: . Set Your Screen Shot 2013-08-17 at 8.22.17 PM  to 10 seconds rest & 50 seconds work as below IMG_8523.   The Cardio Finish: . 1. 8 x rounds of cardio - (I will choose skipping) Pick your choice of cardio & go hard for 8 rounds of 50 /10. . Post Your (weights) time & weight choice below as a reminder of how far you have come today & to be able to see your progress next time you do this workout. Pre & Post Workout Stretch (2 Videos) - Here . My Workout Gear Today:  . [caption id="attachment_33730" align="alignnone" width="300"]Vibrams Vibrams[/caption] [caption id="attachment_34855" align="alignnone" width="300"]Lululemon Bra Top Lululemon Bra Top[/caption] [caption id="attachment_32722" align="alignnone" width="300"]UnderArmour Shorts UnderArmour Shorts[/caption] ...

HIIT the 'like' button if you liked the change of pace today ?

Leave me a message below .... I want to know what changes you have noticed so far ?


Leave me a message below .... I Love hearing your feedback :)



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 - Rest Day

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 

30 Day I Real Time Challenge #8

30 Day I Real Time Challenge #9

30 Day I Real Time Challenge #10

30 Day I Real Time Challenge #11

30 Day I Real Time Challenge #12

30 Day I Real Time Challenge #13 - Rest Day

30 Day I Real Time Challenge #14 - Rest Day

30 Day I Real Time Challenge #15

30 Day I Real Time Challenge #16

30 Day I Real Time Challenge #17


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