Your Cart is Empty

30 Day I Real Time Challenge #18 + Bonus Core Blast

October 24, 2013 4 min read

Hi BodyRockers, Day 18 is here Huuuurraayyyy ... I have to say the feedback & the messages you have left me have been so amazing - Thank You So Much !! Remember our promise 30 Days - Me & You Together ! You have almost made it through the hardest week of all. Week three is where the 'magic' happens and you start to really see changes & differences in your body from her onwards. .

Are you ready to train with me today ?

. Todays Coffee Talk: . We become what we think about all day long – which makes even the smallest shifts in perception incredibly empowering. I am facing a difficult struggle. I am facing a difficult challenge. Challenges can be overcome, struggles are uncomfortable and often messy. Frame the events in your life in the language and thoughts that inspire you to take action and support your quest. People tend to get mired down in the emotional drama of struggles. Challenges are faced and overcome by people with less groceries in their kart than you on a daily basis – the world is full of inspiring examples of triumph in the face of adversity. This is your life – decide where you want to go and then choose the thoughts that support your path. This workout is going to kick my ass. This workout is going to get it’s ass kicked. You decide. . IMG_5216 . Are you ready to train ? Then Join Me & Press Play !! . http://www.youtube.com/watch?v=jr5M6AnAt14 . [wobreakdown] . Workout Breakdown: . Set Your Screen Shot 2013-08-17 at 8.22.17 PM  to 10 seconds rest & 50 seconds work as below IMG_8523 . Let's go HARD & get this Workout Smashed ! . 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 50 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 copy the cardio exercise I do)  first while I take the first exercise. See Day #1 for instructions. . 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 .... Pre & Post Workout Stretch (2 Videos) - Here . My Workout Gear Today:  . [caption id="attachment_32655" align="alignnone" width="300"]New Balance - Vibrams New Balance - Vibrams[/caption] [caption id="attachment_34986" align="alignnone" width="300"]Lululemon Bra Top Lululemon Bra Top[/caption] [caption id="attachment_34987" align="alignnone" width="300"]Lululemon Pants Lululemon Pants[/caption] [caption id="attachment_32851" align="alignnone" width="300"]Diesel Cap Diesel Cap[/caption]

HIIT the 'like' button if you are proud to be a BodyRocker & want more after this challenge is over ... !!

Leave me a message below .... I want to know if you feel any different almost 5 days in ?


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 !!

YoutubeTwitterFacebookPinterestGoogle PlusFlickrTumblr

Lisa’s: Facebook Twitter Pinterest YouTube Flicker

Slide.ly Tumbler Blog Instagram Store

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


Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 28 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 2-3 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.