alternativeeating

healthy eating my way (allergy friendly)

Day 3 Week 4 of Bodyrocks 30 day Challenge – Hot Girls Sweat Workout

So it’s been one week since we left Norway. One month of vacation. Internet has been bad, with some good. But mostly bad, so I haven’t been able to play too much on the Internet. But I’m getting back on track. I’ve been working out, but not been able to do workouts from the big net.

This workout will kick your butt, but it feels so good afterwards. My scores are next to the exercises.

Set your interval timer for 30 seconds work and 10 seconds rest. Focus on pushing yourself as hard as possible for the 30 seconds, focus on the goal ahead and don’t stop until you hear the beep.

You will complete the following 17 exercises for 30 seconds – Give it everything you have !!

1) Push Up & Twist 11 reps

2) Kettlebell  Swings –w/10 lb kettlebell 14 reps

3) Switch Lunge  42 reps

4) Bentover row – 2x 10 lb dbs 27 reps

5) Side Lunge – Left Leg –  2x 10 lb dbs 17 reps

6) Side Lunge – Right Leg – 2 x 10 lb dbs 18 reps

7) Push-Up & Touch Shoulder 15 reps

8) Lunge & Twist – Alternate legs – 10 lb dbs 14 reps

9) Shoulder Press & Squat – 2 x 10 lb dbs 12 reps

10) Elevated Push Ups 20 reps

11) Mountain Climbers 39 reps

12) Reverse Pull Ups  ( I did tricep dips here) 22 reps

13) Plank (n/a)

14) Side Oblique Plank – Left Side (n/a)

15) Side Oblique Plank – Right Side (n/a)

16) Tricep Dips 26 reps

17) Goblet Squats – 2 x 10 lb dbs 21 reps

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This entry was posted on March 2, 2012 by in Daily Workouts and tagged , , , , , .
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