November 01, 2013

Day #26 - Real Time 30 Day Challenge + Chest & Back Burnout

Hi BodyRockers, It's day 26 already - the last workout before you have your 2 well deserved rest days :)) Today we are adding some Strength & Conditioning. 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 - so go as heavy as you can. . Check out who's on board with us around the world - HERE . Pps, I have listened to you all & I have taken pictures of all of the Workout Gear I wear in my videos and I have placed it all - Here I will add to this everyday as I take pictures :) I wu. Todays Coffee Talk: . What is holding you back? Whatever you answer, it will in many cases boil down to fear in some form. Many times, especially if you live a life where you have the possibility to reading these words, fear is just a big obstacle in your path. It drains our ambition, denies us power, and strangles our ability to overcome the challenges we face in our personal and professional lives. When we let fear control us, we are destined to fail. When we control our fear and channel that energy in productive ways, we win. But what can you do about fear? How can you overcome it? A big reason why people don’t face their fears is because they think they are safe where they are right now. Fears are created in your mind to make you feel safe. But there is no safety out there really. It is all uncertain and unknown. Fear is actually a signal – a wake up call – to dive into whatever makes you afraid. Make the shift and see your fear as a call to action instead of a signal to retreat. . Remember - We don't diet ... We eat right. We don't fail ... We try our best. We don't hate ... We are a team. We don't quit ... We are consistent. We don't stop ... Until we hear the beep. but ... Most Importantly ... We enjoy the journey & be thankful. . Screen Shot 2013-10-31 at 10.46.16 PM

Todayx..

Todays Video is Dedicated To Halloween - Be Safe This Weekend xox

http://www.youtube.com/watch?v=65CNvuytD9Q

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

[wobreakdown] . Workout Breakdown: . Set Your

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

or or

(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

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:

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