October 21, 2013

30 Day I Real Time Challenge #15 + Ripped Abs Burnout

Hi BodyRockers, Day 15 is Here ... We are doing a cheeky little Fat Burn Today. This workout is dedicated to my Best Friend Kaz. Friends are so important. Kaz seriously gets me through most days here. Living in a new city & not knowing anyone & not having any real friends yet is the hardest thing for me, I get very home sick most days. With a crappy time difference with the friends you do have can be really rough as well as when I finish for the day - they are all in the land of nod lol. Thank you honey for always making time for me & always sending me at least one message a day - even if its just good morning - These little things are so important to me, thank you xoxo So, Now we all feel the love - Are you ready to train with me ? T. Todays Coffee Talk: . Is there a point to all of this? . If you are going to "be" why not be the best version of you possible? This does not mean that you have to look photoshopped. The experience of being here, alive and moving through life can be anything that you make it. There is a simple grace that comes from strength, agility and the power to move through your physical life and enjoy the experiences that life has to offer. Life is a gift. It's a profound honour and privilege just to be here to begin with. Let's show our gratitude by taking care of that which has been given. Fill your body with the right food. Make choices that support the whole of who you are. Hiit it with us each day for 12 minutes. Dream big dreams. Enjoy the gifts. .

. Are you ready for 6 pack abs ? oday.. Todays Video is Dedicated to Kaz xoxox . http://www.youtube.com/watch?v=Jp0bx39EGeY . YouTube - 30 Day Challenge Playlist - Direct Link to YouTube Page . [wobreakdown] . Workout Breakdown: Set Your

to 10 seconds rest & 40 seconds work as below

You know the moves now - so No Excuses !! . 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 40 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 cardio exercise I choose in brackets on the day) first while I take the first exercise. See Day #1 for instructions. . Section 1: x 2 Times Through (Cardio = Burpees or Skipping) 1. 3 Point Plank Abs 2. 1/2 Burpee & Uplight Row - using the Sandbag or Ugi Ball or Tbar 3. Over Ball Push-Ups - using the Ugi Ball 4. Squat Pike & Pike Tricep Push Up (or tricep of choice ) . (One Round Rest) . Section 2: x 2 Times Through (Cardio = Squat Jumps or Star Jumps) 1. Lunge Forward & Back - (R&L Alternate) - using the Sandbag or Ugi Ball or Tbar weights 2. One Leg Elavated Push Up & Spider Knee - (R&L Alternate) - using the Equalizer & or Ugi Ball 3. Clean & Press + Squat & Press - using the Sandbag or Ugi Ball or Tbar 4. 10 Mountain Climbers & 10 Switch Kicks . (One Round Rest) . Section 3: x 2 Times Through (Cardio = High Knees) 1. 1 Push Up, 1/2 Burpee & 1 Tuck Jump 2. Single Leg Elevated Push Up & Under The Equalizer Knee - (L&R Alternate) - using the Equalizer 3. Squat & Side Life - (L&R Alternate) - using the Sandbag or Ugi Ball or Tbar 4. Knee Tuck & V - using the the Equalizer . (One Round Rest) . Section 4: x 2 Times Through (Cardio = Mountain Climbers or Mat Jumps) 1. Switch Lunges 2. Reverse Push Ups - using the the Equalizer 3. Sandbag Swings - using the Sandbag 4. Standing Squat Pike Jumps .. Lean Core Bonus: . Set Your

to 10 seconds rest & 50 seconds work as below - Unless you are working out with me - Then It's time to Press Play and kick those Abs into touch !

. Together we will complete the following exercises below. (If you are not following the video. Make sure you don’t compromise your form for repetitions and do as many as you can within the 50 seconds) . 1. Suitcase Crunches - using the Tbar weights the Sandbag or Ugi Ball 2. Plank Knee Reach - using the Tbar weights 3. Plank Knee Reach - using the Tbar weights 4. Tuck & Chuck - using or Ugi Ball or Tbar weights 5. Russian Twists - using the Sandbag or Ugi Ball or Tbar weights 6. Touch Toe Abs - using the Sandbag or Ugi Ball or Tbar weights 7. V Abs Left 8. V Abs Right 9. Bike Abs 10. C Sit A Frame abs - using the Sandbag or Ugi Ball or Tbar weights 11. Plank & Punch - or Tbar weights 12. Tuck & Lift - using the Sandbag or Ugi Ball or Tbar weights 13. DiveBombers 14. 50 Straight Sit Ups - Burnout 15. Back Lifts . Pre & Post Workout Stretch (2 Videos) - Here . My Workout Gear Today:

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