Equipment needed:Click here for your equalizer Click here for your sandbag Click here for your kettle sandbells And check out the Challenge Guide and Burnout Workouts here
30 seconds work – 10 seconds rest
1) Single left arm chest press + reverse curl
2) Single right arm chest press + reverse curl
3) Superman lift to push-up, opposite knee to elbow
4) Push-up + burpee + clean & press
5) Elevated bench close dip push-ups
6) Single left arm tricep bench dip
7) Single right arm tricep bench dip
8) Monkey push-ups + half burpee
9)Straight leg ab lifts + chest press
10) Walking push ups + 10 mountain climbers
11) Left side plank row + fly side raise + front raise
12) Right side plank row + fly side raise + front raise
13) L+R alternate scissor leg single arm chest press
14) L+R alternate oblique jump push-ups
15) Plank renegade rows
- free weights instead of kettle sandbells
- I’ve been talking it slow the past couple of days so I actually tried to kick it up a notch today and pick up my pace.
- Not a modification, but I find that I get confused easily when there’s more than one action in the exercise (I know, a bit of a derp on my part) so I’ve started saying them out loud to myself while she’s demonstrating and then again when I’m doing them so it becomes a sort of rhythm.
FOOD:So I was one of those people at Starbucks today and asked a million questions and took forever to order. The barista was actually super sweet and helpful and I ended up getting a caramel latte with soy milk, only one pump of caramel. We bonded over our aversion to aspartame-rich sugar-free products. BUT I would really really love to know if soy milk is good or bad for you – I asked if they had almond or coconut milk, and unfortunately they don’t. Should I stick with skim milk instead? Get an Americano with enough room for just a bit of milk? Does anyone have any super secret healthy Starbucks tips? I then met a friend for lunch, luckily at Whole Foods – the mecca for organic, gluten-free, ultra-healthy food. I got a grilled vegetable panini on multigrain ciabatta bun with a pesto spread (rather than my usual pesto mayo spread). Aaaand we split a soft pretzel (made from organic spelt flour), this is pretty much a necessary Whole Foods ritual; entirely unavoidable. So, I did eat gluten today, but none of the nasty processed white grain stuff. Chai tea for tea time, AND I picked up cane sugar and coconut palm sugar at the bulk store so I will no longer have to feel as guilty about my tea consumption (I take 2 sugars, and sometimes drink up to 5 mugs of tea a day – it adds up). A bit of a late dinner, just roasted veggies and mashed potatoes (I’m Irish-blooded, and will maintain that potatoes are good carbs to my death – although I will try to switch it up with sweet potatoes more during the competition, which I like just as much anyway).
- I’ve realized that for a person who does the majority of her work from home, I certainly do dine out a lot.
- The nutrition guide says to cut out wheat, (also some good points about gluten vs wheat) and the Catching Fire Guide backs that up but also says that if you do eat wheat, make sure it’s sprouted grain or spelt/buckwheat/super healthy. I feel that I should attempt a 4-day gluten-free week, that way I won’t feel too bad if I have wheat, I’ll just make up for it another day.
- I use brackets a lot (I really do). And don't forget to Click here to join Boot Camp!
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