Yesterday was great until I found out that I'm allergic to codeine and I spent the entire day throwing up.  Good thing I did my workout before the dentist :) Unfortunately I am not feeling well enough to workout today. Hopefully tomorrow is a different story. Have a great weekend everyone!

Alright so i might be having one of my wisdom teeth pulled tomorrow so there may or may not be a work out posting until I feel better. So sad because there are only two days left of the challenge!!
 Here's today's workout!


Link: http://www.bodyrock.tv/2012/01/25/day-3-week-4-of-the-30-day-challenge-what-doesnt-kill-you-workout/

Set your interval timer to 12 rounds of 10/50 and complete the following 6 exercises 2 times through. ( 3 times if you want to really push hard ;) )

Lisa-Marie’s 3 Exercises:

1. Push-up & Front Raise using the Pink Sandbag

2. Bag Drag using the Pink Sandbag

3. Commando Push Up, Roll & Mountain Climbers

Seans 3 Exercises:

1. Shoulder Lift & Squat & One Leg Lift using the Pink Sandbag

2. Round the world using the Pink Sandbag

3. Squat & Press using the Pink Sandbag

I feel like I have hit a major plateau! I'm not giving up though! I have 7 months to get fit for my wedding and honeymoon!

Link: http://www.bodyrock.tv/2012/01/24/day-2-week-4-of-the-30-day-challenge-strip-the-fear-workout/

Set your interval timer to 12 rounds of 10/50 and complete the following 4 exercises 3 times through. ( 4 times if you feel brave enough ;) )

1. Push-up + Clean & Press & Squat & Press – using the Pink Sandbag
2. Plyo-metric Jump & Press Up
3. Plank & Floor touch & Knee Tuck – Alternate Sides Using the Yellow Equalizeror Dip Station & Stability Ball
4. Reverse Pull Up’s Using the Yellow Equalizer or Dip Station

So on top of my BodyRock workouts I found some arm workout to get me strapless dress ready for the wedding. I plan to do the workouts on Wednesdays and not Sunday and I am not doing their fat burn workout because it is interval training like BodyRock. Here's the breakdown and the link:

You will need:  water, 2 to 4 sets of dumbbells of varying weights, a yoga mat, a kitchen chair or flat bench and an exercise ball (optional).  Most importantly, you will need commitment to this workout.  Be sure to watch all the videos before beginner your daily workout.  When doing the 4 Minute Fat Blaster, you will need either a workout partner or interval type timer….my favorite is the GymBoss.

Link: http://skinnyms.com/summer-arms-challenge/

Monday
Perform 3 circuits of the following routine.

Tricep Push ups – 12 reps
Rest 20 seconds
Bicep curls – 12 reps
Rest 20 seconds
Tricep Kickbacks – 12 reps each arm (Complete 12 reps total for each arm.  It’s O.K. to either perform one type or combine the three types of kickbacks in the video…only 12 reps total per side)
Rest 1 minute
_______________________________________________________
Tuesday

Tricep Dips – 20 repsRest 1 minute before beginning 4 Minute Fat Blaster
4 Minute Fat Blaster via Youtube (see below), or it’s official name, Tabata Intervals. You will perform the circuit 2 times which = 4 minutes. This routine is designed to continue burning fat for up to 24 hours.
Tabata Formula:
Complete routine 2 times…follow the video
20 seconds for exercise + 10 seconds rest = 30 seconds
30 x 8(exercises) = 240 seconds / 60 seconds = 4 minutes
___________________________________________________________
Wednesday – Rest/Recovery Day
___________________________________________________________
Thursday
Complete the following circuit 4 times

Tricep Extensions – 12 reps
Rest 15 seconds
Bicep Concentration Curls – 10 reps each arm
Rest 15 seconds
Tricep Dips – 20 reps
Rest – 15 seconds
Bicep Hammer Curls – 12 reps
Rest 1 minute
______________________________________________________________
FridayComplete the following circuit 3 times.

Tricep Push up – 12 reps
Bicep Curls – 15 reps
Lying Tricep Extensions – 15 reps
Rest 1 minute

______________________________________________________________
Saturday

4 Minute Fat Blaster via Youtube (see video below)
Rest 5 minutes
Complete the following circuit 2 times.
Bicep Curls – 20 reps
Rest 20 seconds
Tricep Kickbacks – 20 reps each arm
Rest 20 seconds
______________________________________________________________
SundayComplete the following circuit 4 times.

Tricep Dips – Failure (as many as you can do)
Rest 20 seconds
Bicep Hammer Curls – 15 reps
Rest 1 minute

__________________________

Tomorrow's workout

Link:http://www.bodyrock.tv/2012/01/23/weel-4-day-1-of-the-30-challenge-rockstar-booty-workout/

Set your interval timer to 12 rounds of 10/50 and complete the following 4 exercises 3 times through. ( 4 times if you feel brave enough ;) )

1 Leg Push-Ups and Jump Over – using the Pink Sandbag

Side Straddle Run’s & Burpee’s using the Yellow Equalizer

Squat and Woodchop – Alternate Sides Using the Yellow Equalizer

Plank Jumps using the pink Ugi ball

Today's workout might kill me! 800 rep challenge!!

Set your interval timer to a stopwatch and let’s kick friday into touch with this fast and furious rep challenge ready for the weekend. You will perform the following workout twice through.

25 Push Ups using the Bodyrock Pink Equalizer or Dip Station & Stability Ball

100 High Knee Skips

25 Knee Tucks using the Bodyrock Pink Equalizer or Dip Station

100 High Knee Skips

25 Squats using the Pink Sandbag

100 High Knee Skips

25 Triceps using the Bodyrock Pink Equalizer or Dip Station

Didn't have time to workout yesterday (I know finding 12 minutes is so difficult!). So today I'm going to try to squeeze in two workout through out the day (it's my day off work).

Link: http://www.bodyrock.tv/2012/01/19/day-4-week-3-of-the-30-day-challenge-breaking-dawn-workout/

Workout Breakdown :

Set you interval timer to 12 rounds of 10/50 and complete the following 4 exercises 3 times through.

Jump Over – Go Under using the Bodyrock Pink Equalizer

1 x Over + 1 x Under Elevated Push-Ups, alternate legs after each 5  reps each side – using the Bodyrock Pink Equalizer

Side Plank Leg Lifts Left Side using the Bodyrock Pink Equalizer

Side Plank Leg Lifts Right Side using the Bodyrock Pink Equalizer

I will more than likely be doing all the modifications for this one