Day 3 of the 30 Day Challenge – International Love Workout

Workout Breakdown

Time:Workout Type: Interval Workout & Time ChallengeExercises: 1

Get your gear for this workout here:

• PROTEIN & FAT LOSS SUPPORTGet your supplements here
• INTERVAL TIMERGet your equipment here
• PINK SANDBAGGet your equipment here
• DIP STATIONGet your equipment here
• UGI FITNESS BALLGet your equipment here
• SWISS BALANCE BALLGet your equipment here

Lisa’s 12 Minute Cardio, Core & Resistance Workout.

Set your interval timer for 12 Rounds of 50/10. Modify the following exercises as needed for your fitness level as shown by Lisa in the video above. No matter what level you are starting at make sure and give yourself some serious positive love and self-talk for getting up off your arse and transforming your living room from a couch potato lounge to an official BodyRock gym :) We are proud to sweat with you!

Superman Push-ups

Elevated Push-up’s & L&R knee to elbow touch with the Swiss Ball

Squat & Press with the Pink Sandbag

Ugi Clean & Press + Jump Forward + 3 x Squat Jumps

Reverse Pull-Ups on Dip Station

Side Jump Burpee + 2 knee to elbow Oblique Abs + Tuck Jump Centre (Alternate Sides)

Forward Lunge + Side Lunge + Knee Lift. (Alternate Legs) with the Pink Sandbag

Ugi Ball Push-up & Burpee + Sumo L&R Knee Touch.

Tricep Dip + Kickout V Abs with the Dip Station

Overhead Abs with the Pink Sandbag

Sandbag Shoulder Lift + Squat + Switch Shoulder Press with the Pink Sandbag

Speed Run

Seans Shoulder & Legs Time Trial Weighted Workout

Low Jacks Press

Single Arm Lateral Raise/Lunge

Firemans Lift x 30 (15 each side)

Single Arm Press Lunge

In 30 day’s of working out with us, you will be glad you stuck with us and you will be amazed at how much leaner, stronger, and fitter you have become in such a short space of time. Keep using your Power Words everyday & remember to post your scores on the facebook page and in the comments below to keep a track of your progress.