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HIIT the ‘like’ button if you are proud to be a BodyRocker & want more after this challenge is over … !!

Leave me a message below …. I want to know if you feel any different almost 5 days in ?

Leave me a message below …. I Love hearing your feedback

Todays Workout:

Remember – You will skip (or copy the cardio exercise I do) first while I take the first exercise. See Day #1 for instructions.

1. Burpee & Plyo Box Jump

2. Squat & Bicep Curl — using the Sandbag or Ugi Ball or Tbar

3. Ladder Runs & Touch — using the Equalizer

4. Knee Tucks & Oblique L&R — using the Equalizer

5. Burpees & Push-Up’s & Tuck

6. Plank Under Toe Touch Abs — (L&R Alternate) – using the Equalizer

7. Switch Hands & Single Leg Push Ups (L&R Alternative)

8. Mat Jumps

9. 3 Point Tuck Abs

10. 1 Elevated leg Pike Push-Ups — Right Leg

11. 1 Elevated leg Pike Push-Ups — Left Leg

12. 10 x Mountain Climbers & 5 Push Ups & Stand — Repeat

13. Wall Squat & Shoulder Press – using the Sandbag or Ugi Ball or Tbar weights

14. Oblique Side Push Ups — Left

15. Oblique Side Push Ups — Right

16. 10 High Knees & Drop Down

17. Oblique Twists – using the Sandbag or Ugi Ball or Tbar weights

18. Chest Press & Reverse Curls – using the Sandbag or Ugi Ball or Tbar weights

19. Small Pulse Squats – using the Sandbag or Ugi Ball or Tbar weights

20. Wall Walk & Push Up

21. Scissor Abs & Feed Through Legs — using the Tbar weights

22. Reverse Pull Ups — Feet Up – using the Equalizer

Bonus Core Blast:

1. 1 Min Elevated Plank

2. 1 Min Oblique Plank Twists — Right or Tbar weights

3. 1 Min Oblique Plank Twist — Left – or Tbar weights

4. 1 Min High Plank Low Plank 2 x Cross Knee Touch — (L&R Alternative)

5. 1 Min Reverse Plank
Todays Coffee Talk:

.We become what we think about all day long — which makes even the smallest shifts in perception incredibly empowering.

I am facing a difficult struggle.

I am facing a difficult challenge.

Challenges can be overcome, struggles are uncomfortable and often messy. Frame the events in your life in the language and thoughts that inspire you to take action and support your quest.

People tend to get mired down in the emotional drama of struggles.

Challenges are faced and overcome by people with less groceries in their kart than you on a daily basis — the world is full of inspiring examples of triumph in the face of adversity. This is your life — decide where you want to go and then choose the thoughts that support your path.

This workout is going to kick my ass.

This workout is going to get it’s ass kicked.

If you are training in your Gym or on your own — Complete as many rep’s of the following exercise’s before the 50 seconds is up: Post your scores below to remind yourself how far you have come when you HIIT this again.

video link : http://www.youtube.com/watch?v=nkDBEab6n_c

View Does Bleach Kill Bed Bugs? How To Kill Bed Bugs With Clorox Bleach?

http://www.fleabitesinfo.org/does-bleach-kill-bed-bugs/

Modified version of this Video: https://youtu.be/VgXiXWugSTM
People don’t like to be a meal of bed bugs while sleeping. Most people think about bedbugs before closing their eyes. Bedbugs are one of night-time creatures that occupy the beds, and survive on the warm blood of humans and animal. Professional extermination is the best way & recommended protection against bed bugs. But this method is not fit for everybody due to high cost. There are some inexpensive DIY methods works fine if done carefully.
Does Bleach kill bed bugs?

Answer is yes. Some home remedies are helpful at reducing or even sometimes eliminating bed bugs, such as Bleaching powder – Clorox. You can use this to manage or eliminate irritating bedbug infestation.
Things You’ll Need

Washer with hot water capability
Laundry soap
Clorox liquid bleach or Clorox Color Safe bleach
Flashlight
Vacuum cleaner with hose attachment
Heavyweight kitchen or yard-size garbage bags with ties
Bucket
Rubber utility gloves
Washcloths or scrub brush
Water spray bottle
Heavy plastic sheeting
Utility staple gun
Instructions:
01. Use a flashlight

Use a flashlight to examine the mattress, box spring and under furniture to verify the presence of bedbugs. Adult bedbugs are reddish-brown and a compressed, oval shape. Adults grow up to be 4mm to 5mm in length. A bedbug has a segmented stomach, making them appear with stripes. Bedbug existence can further be recognized by the fecal matter they make in the form of reddish-brown spots on the host’s mattress. Bedbugs discard their skin several times. These skins will look like very small, transparent insects can be found around and in the furniture.
02. Remove unnecessary items

Remove as many unnecessary items from the area as possible. Items similar to magazines, papers and boxes of waste are the ideal places for bedbugs to hide. So, these clutter should be thrown out as soon as possible.
03. Pull all drawers

Pull drawers from dressers and remove the box spring and mattress from the bed frame. Bend the box spring and mattress against a wall.
04. Clean clothing

Clean the quilt, blankets, sheets and any other washable clothing inside dressers using laundry detergent, boiling water and Clorox, if possible. Clorox does make a color-safe peroxide for colored fabrics. Make sure the wash cycles are used on the setting so the items will work up the best. Dry all items in the maximum heat the fabric can tolerate. This ensures the killing of any mature bedbugs, nymphs and eggs.
05. Use Vacuum cleaner

Clean with vacuum cleaner the mattress thoroughly using the hose attachment to get around buttons, piping and cushion tops on the mattress. Also clean around the box springs, especially if there any hole in the fabric covering the underside of the box spring; as this is the ideal hiding place for bedbugs. If the ragged material is beyond repair, then remove it overall.
06. Vacuum thoroughly

Thoroughly vacuum the inside and outside of all dressers, furniture & fixtures, and night stands. Tremble out any non-washable clothing items that were in the dresser.
07. Use garbage bags

Keep the non-washable clothing items in garbage bags. Put the bagged clothing on the ground, remove as much air as possible by gently sloping the bags and clothing like a sleeping bag and tying the bag off. This process may take many bags, but will ensure no bed bugs escaped the vacuum. Depart the bagged items for at least 48 hours.
08. Clean carpet

09. Remove the bags from vacuum cleaner
10. Spray Clorox

11. Wash infested areas
12. Spray Clorox thoroughly

13. Safe your skin

14. Dry

15. Keep back all items

Tips & Warnings

Frequent bedding changes can help in controlling of bedbugs. Try to wash the bedding in hot water with Clorox, if possible. While the sheets need to remove, use a flashlight to inspect the bedding and mattress to find signs of re-infestation. In the cases of extreme infestation where home remedies don’t work, an exterminator must be consulted for the sake of health & safety.

Due to improper use of Clorox can cause skin irritation, including eczema and allergic reaction, so take care with utmost attention while apply Clorox to kill bed bugs. Never use undiluted bleach on a mattress. Dry bleach is very soon as irritating to the skin as wet bleach.
Disclaimer:

No accuracy warranty of any information provided here. This is not a medical advice, for information purpose only. Always ask your doctor for medical treatment.
Sources of Information:

01. How To Get Rid of Bed Bugs Safely?

02. How to Kill Bed Bugs for Good – Bed Bugs Removal Guide

03. Insecticides/Treatments – Bed Bugs

04. Treatment for Bed Bugs – How to Get Rid of Bed Bugs

05. Frequently Asked Questions – Dead Bed Bugs

06. Photo: Google Images – unrestricted