18 Minute S&M Workout

That stands for SWEAT and MUSCLES, of course.....

Consistency is key! Just because you don’t see results in the first week or even the first month, DON’T GIVE UP!!!!! Remember that your body needs several weeks to adjust to your new exercise routine and/or diet program. You didn’t gain all that weight overnight! Once it gets in the habit of having these things then it will realize it can make the changes necessary (i.e losing fat, toning up, increasing your daily energy levels and making you feel great). You have to believe that what you’re doing is better for your body no matter what it still looks like on the outside and eventually it will get better! Click on the title of this article to see the workout I did for today. Next week I’m going to throw some more of my own creations in!!!

Workout:

10 min jump rope

double arm inclined bench back squeeze - 25lb dBs 3/10

smith wide squats - 132lbs

Bodyrock

1)    prisoner squat/knee up - 31/22/22

2)    pushups - 29/29/30

3)    jump rope - 126/116

4)    burpees (w/ pushup) - 9/10

5)    side lunge touchdown - 29/26

6)    mnt. climbers - 81/84

7)    leglifts - 18/19

8)    side lunge jumps - 45/40

The timing and rounds was off with this one today. I can’t figure out if I’m missing some exercises or what!!!!

FOOD LOG:

7am - 2 eggs, 1/2 cup black beans, 15 grapes

10am - 1/2 cup raw sunflower seed/craisin mix, cappuccino whey shake

1pm - Perfect foods bar (snack size)

4pm - 2.5 oz chicken, 30 grapes

7pm - 3 oz ground turkey, 1.5 cup broccoli, 2 tbsp home made dressing, tsp natural pB