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30 Day I Real Time Challenge #23 - Xtreme Full Body Awesomeness

October 29, 2013 5 min read 56 Comments

Hi BodyRockers, Today is Day #23 !! By now you should be seeing results ? No Matter how small these results are - remember they are results & need to be praised as they are all positive & if we don't praise the positive elements in our lives whats the point to all this hard work so far ?? With that said, I want you to put on some sexy clothes, work that gorgeous figure you have & love your body that little bit more today - maybe add a bit of colour & splash on a bit of nail polish that makes you feel la-de-dar :D But first we sweat ... & oh boy did I sweat !! . Todays Coffee Talk:  . Many women are still afraid of weight training because they think they would get big and bulky muscles. To be honest, I used to think that too and  believed in that old myth. I had no idea that lifting heavier weights would help me in my progress. I mentioned there that women don't need to be worried that they will get bulky, because of the million reps they have to do in that workout :) There is nothing wrong with doing a lot of reps, but neither with doing less reps with heavy weight. Women can't get those big muscles like guys, because they don't naturally produce testosterone as men do.  I really noticed big difference since I started to use heavy weights because my muscles are shaping much faster and I got rid of most of the cellulite that was bothering me. Muscles are  like an engine in your body that burns fat even if you are not doing anything. The more lean muscles the faster your metabolism is going to burn calories. You will benefit from weight training in many other different ways as well. You will improve your circulation, balance, coordination, and bone density. I hope that you all don't have any more fears from lifting weights and that you will give it a try and work as hard as guys to get the nice firm and cellulite free/low fat body. Ps. The big body builders girls are something completely different. They have to spend hours at the gym lifting incredibly heavy weights and still do not have an easy time to achieve this goal. It takes serious dedication, a scientifically engineered diet, a technically precise weight training schedule, specific dietary supplementation, and most of them have to use chemicals like steroids which is synthetic testosterone.   Are you ready to kick day #23 into touch ? oday.. Todays Video is Dedicated to our Amazing Pets xoxox . http://www.youtube.com/watch?v=8eZcDTj4fl4 . 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 10 seconds rest & 50 seconds work as below IMG_0200 You know the moves now - so No Excuses !! . 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 cardio exercise I choose in brackets on the day) first while I take the first exercise. See Day #1 for instructions. . Round 1 (Burpees or Squat Jumps = Cardio) 1. 1/2 Burpee & Upright Row 2. Cross Incline Pushups 3. Lunge & 1 Arm Shoulder Press - Left 4. Lunge & 1 Arm Shoulder Press - Right 2 Min Skip - (Together) . Round 2 (Mountain Climbers or Star Jumps = Cardio) 1. Weighted Squat Punch & Side Punch 2. Tricep Bench 1 Leg Jumps - (R&L Alternative) 3. 1 Leg Push-Up, Downward Dog & Cross Knee To Elbow (L&R Alternative) 4. Toe Touch Abs & One Over Head Ab 2 Min Skip - (Together) . Round 3 (Clean & Press or Sandbag Swing = Cardio) 1. 1 Leg Push-Up , Turn & Switch Kick - (R&L Alternate) 2. 3 Point Towel Abs 3. Plyo Long Jump The Mat & Repeat 4. Dead Lift & Behind Cross Legs (L&R Alternative) 2 Min Skip - (Together) . Round 4 (Weighted Step Ups or High Knees  = Cardio) 1. Elevated Spider & Cross Knee Touch 2. Side Oblique Jumps & Push Up (L&R Alternate) 3. 4 x Plank Row & Downward Dog & Cross Knee To Elbow (L&R Alternative) 4. 3 Point Tuck Abs - L&R 2 Min Skip - (Together) . Round 5 (Mat Jumps or Ball Toe Taps or High Knees = Cardio) 1. Wide Leg Mountain Climbers 2. Sandbag Swings 3. Clap Push Ups 4. Legs Out Bike Abs Pre & Post Workout Stretch (2 Videos) - Here . My Workout Gear Today:  
[caption id="" align="alignnone" width="300"]Diesel Cap Diesel Cap[/caption] [caption id="attachment_32658" align="alignnone" width="300"]Lululemon Pants Lululemon Pants[/caption] [caption id="attachment_34041" align="alignnone" width="300"]NewBalance Vibram Trainers NewBalance Vibram Trainers[/caption] [caption id="attachment_33542" align="alignnone" width="300"]Oakley Bra Top Oakley Bra Top[/caption] [caption id="attachment_35284" align="alignnone" width="300"]155737_516746308415859_365481980_n Today We Sweat ..[/caption] ..

Did you pick up your sand bag this morning? Our NEW Military Grade Sand Bag is available in TWO sizes! And we're kicking it off ON SALE. So get it now!! http://bit.ly/1d8J5Bm Any questions on products - email: Sean@bodyrock.tv

Our NEW Military Grade Sand Bag is available in TWO sizes! - Click Here To View

Any questions on products - email: Sean@bodyrock.tv

.

 Thank-you so much if you have been one of the people following me everyday, it makes all the long days & nights of effort worthwhile.

.

HIIT the 'like' button to let me know you smashed your workout today & you are on board this Epic Real Time Challenge with me !

.

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

.

14-Day-Nutrition-Guide-Cover_122_1377637228-500x500

.

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

30 Day I Real Time Challenge #18

30 Day I Real Time Challenge #19

30 Day I Real Time Challenge #20 - Rest Day

30 Day I Real Time Challenge #21 - Rest Day

30 Day I Real Time Challenge #22

.


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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 4-6 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 (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 4-6 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
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.

Clothing

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.