30-Day Challenge: Day #3

30-Day Challenge (Day3)

I’m hurting.

When I woke up this morning, I felt it. My muscles were sore. But I was loving it because that meant I worked my body hard enough yesterday (and I suppose from the day before too). And no, I didn’t do crazy push-ups before work today. See? I’m a fast learner.

So I’ve ditched my high heels for a while now and have been sporting my little kitten heels at work. When I was training for my half, I felt a little pain creeping up on my legs and wearing my high heels just agitated it a bit more. But since I was crazy yesterday (and because the shoes went with the outfit, gosh) I decided to wear them again. Big mistake. My legs were feeling extra wobbly today and I feel that part of the reason was due to my shoe choice yesterday. Sigh, I guess I can’t be too aggressive and just let my body rest a bit more. Maybe next week, when my legs are a tad stronger, I can wear them again.

So Day 3. I have to admit it was really tough to get through it. My muscles were sort from 2 consecutive days of crazy workouts (and my shoe choice), that getting an extra rep in those rounds were really difficult. I’m happy I managed to finish the workout, but not without cursing at Lisa through my small iPad screen. “Do another rep! Stop slacking! Are you jumping?!?” she says. Geez Lisa, what do you think? I hope you don’t think that I’m just laying on the couch and watching you hop around the screen and throwing your weights around. Of course I’m pushing myself. Of course I’m jumping. Of course I’m cursing at you and your crazy workouts. But I made it. I made it through the end, and boy, was I glad to hear that freaking beep beep beep.


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

DAY #3:

Timer is set to 10 seconds rest & 30 seconds work for 80 rounds (two rounds of 30-second rest between the three 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 1 – Legs & Arms:

  1. Spider Push Up (L&R Alternate)
  2. Squat & Press [using Barbell]
  3. Left Lunge & Lift [using Barbell]
  4. Right Lunge & Lift [using Barbell]
  5. Squat Jumps
  6. Push-Up & 1/2 Burpee
  7. Shoulder Lift (L&R Alternative)[using Medicine Ball]
  8. Overhead Abs & Shoulder Press  [using Barbell]
  9. Push-Up, Burpee, Jump Bag [using Barbell]
  10. Prisoner Squat and Left Kick [using Barbell]
  11. Prisoner Squat and Right Kick [using Barbell]
  12. Sandbag Get Up’s [using Medicine Ball]
  13. Clean & Press [using Barbell]

(30 second / One Round Rest)

Part 2 – Arms

  1. V Push-Up’s /Downward Dog Push-Up’s
  2. Push-Up & 1/2 Burpee
  3. Push-Up + 2 Mountain Knees (L&R) + Spider Knees (L&R),  Push-Up + Under Knee (L&R)
  4. 1 Leg Push-Up’s
  5. Superman Push- Up’s
  6. Wide Arm Push Up – Jump In & Out Legs
  7. Tricep Push Up – Jump In & Out Legs
  8. Plank Abs
  9. Deadlift [using Barbell]
  10. Push-Up + Row L&R + Spider Knee (L&R) +  Side Oblique Plank (L&R) [using Hand Weights]
  11. Upright Row [using Barbell]
  12. Bicep Curl & Press [using Hand Weights]

(30 second / One Round Rest)

Part 3 – Abs

  1. Running Man
  2. Oblique Side V-Abs (L&R Alternate)
  3. Plank & Side to Side Jump
  4. Superman Push-Ups
  5. 10 Mountain Climbers & 10 Spider Knee Climbers
  6. Tuck Abs
  7. Touch Toe Abs (L&R Alternate)
  8. Over Head Abs [using Barbell]
  9. Oblique Plank Abs – Left Side Drop
  10. Oblique Plank Abs – Right Side Drop
  11. Plank
  12. Reverse Curl and Lift
  13. Seated Oblique Twists [using Medicine Ball]
  14. Crunch & Leg Extensions
  15. Sit Ups
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