30-Day Challenge: Day #1

30-Day Challenge (Day1)

Here is a new challenge that I’ve taken upon myself.

I’ve been following Lisa from BodyRock for a bit now, and her workouts are insane. So as I was browsing her YouTube videos tonight for a little short workout, I stumbled upon her 30-Day Real Time Challenge. Oh, I was excited.

I was not disappointed. By the end of the 45min workout I was exhausted. I did some modifications to her workout since I couldn’t do everything that she did, but they were still challenging enough. Not only was I limited by my fitness level, but I also don’t own all the pretty equipment that she has. So when she did pull-ups with her equalizer bars, I settled with push-ups instead.

I’ve taken a break from my weights since I began training for my race, so picking them back again was really difficult. My arms have become flabby. Every time I heard the beep from her timer signalling the end of a round, I was so glad. Man, those dive bombers were hard! But hopefully by the end of the 30 days, I will be much stronger. I just have to keep it up and not slack.


I’ve taken Lisa’s workout directly from her website with some of my modifications.

DAY #1:

Timer is set to 10 seconds rest & 30 seconds work for 61 rounds (one round is a 30 second rest between the two circuits).

The first 10 seconds is a break, followed by 30 seconds skipping, 10 seconds break, and a 30-second round of an exercise (listed below).

Part One – Movement & Strength:

  1. Push-Up, Clean & Press [using Barbell]
  2. Squat & Press [using Barbell]
  3. Tuck Abs
  4. 1 Arm Clean & Press, Squat & Press, & Push Up (Alternate L&R Arm) [using Barbell]
  5. Lunge & Twist (Alternate L&R) [using Medicine Ball]
  6. Dive Bombers
  7. Left Woodchop [using Medicine Ball]
  8. Right Woodchop [using Medicine Ball]
  9. 10 High Weighted Knees & 10 Mountain Climbers [using Medicine Ball]
  10. Push Up & Plank Row [using Hand Weights]
  11. Chest Press & Reverse Curl Legs [using Barbell]
  12. Lunge & Press [using Barbell]
  13. Figure 8′s [using Medicine Ball]
  14. Standing Fly’s [using Hand Weights].

(30 second rest )

Part Two – Weighted Burnout:

  1. Bicep Curl [using Hand Weights]
  2. Straight Abs (Knees Up)
  3. Oblique V-Abs (Left)
  4. Tricep Dips
  5. Tuck Abs
  6. Chest Press [using Barbell]
  7. Oblique V-Abs (Right)
  8. Upright Row [using Barbell]
  9. Squats [using Barbell]
  10. Push-Ups
  11. Flys  [using Hand Weights]
  12. Lunge & Twist (Alternate L&R)  [using Medicine Ball]
  13. Push-Ups
  14. Reverse Curls and Lift
  15. Shoulder Press  [using Barbell]
  16. Bent-over Row  [using Barbell]
  17. Clean & Press  [using Barbell]
  18. Reverse Curls and Lift
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