Try This At Home Workout

SNOWING and record below zero temps! *vomit*

I wasn’t going to do a workout today because it is my climbing day but because of the weather I’m not sure I’ll make it to the rock gym today. We’ll see...

Yesterday I had a GREAT rest day. Since my pretend beach workout has my glutes STILL in a state of fire-y madness, I figured I needed a low key day. I did go to a little girls only gathering and got hooked up with a photography studio! I am WAAAAAAAAY excited! I plan on doing it this summer so that I have time to cut up a little more. This means I am taking up my jump roping from 3x week to 4x week this week!

Try This At Home Workout:

5 min yoga warm up

Part 1: 10s/50s -- 6 rounds

santana plank - 22/22/22

diagonal plank jump - 52/50/53

Part 2: 50 step ups/squat back on each leg (completed in 5min17s)

Part 3: 10s/50s -- 6 rounds

duck unders - 30/32/32

side to side 1/2 pushup - 19/20/18

Total workout time: 17 min 17s (Zuzana’s workout is only 10 min so I added extra rounds and reps to make this one a little harder. I don’t believe 10 min is enough no matter how hard you’re working.)

+ 20 min jump roping (5s/55s -- 20 rounds)

Pretend Beach

Today I did my workout on the island of Sayschelles somewhere in the middle of the Indian Ocean...

Ha. Ha. Ha. No but really it is almost 70 degrees here again today:D

Here is MY OWN killer workout for today. Try it if you dare! (BTW - you absolutely DO dare!)

Pretend Beach Workout

5 min yoga warm up

*Pyramid reps: 4 min

dynamic pushups/chin ups - 8/7

10s/30s - 16 rounds (10 min)

sB side lunges L - 13/11/9/9

sB side lunges R - 12/11/10/10

mountain runner - 70/70/68/67

frog leaps - 15/16/14/15

Pyramid reps: 6 min

monkey pushups/sB dead-row - 13/12

+ 20 min of jump rope intervals (10s/50s -- 20 rounds)

*Pyramid reps are when you do 2 exercises back to back and you start with one rep of each and gradually build up reps. After one of each you would do two reps of each, then three reps of each....etc.

TODAY’S EATS:

9 am - strawberry/rhubarb protein shake

12 pm  - 1/2 cup leftover beef, mushroom stew/1/4 cup raisins/1/2 cup corn, asparagus, carrot mix

3 pm - 3 oz ground turkey, lettuce, bell pepper salad/3 tbsp vinegar/4 tbsp slivered almonds

4:30 pm - 1 kind bar

7 pm - meat/salad

Weights & Shin Splints

Weights @ the Gym:

(Gym weights are calibrated differently than my home weights.)

Cable curls - 55lbs // dB Hammer curl - 25(2set)20(2set) -- 4/6

Single alternate extensions - 70lbs//Upright hamstring curl - 70lbs -- 4/6

Lat pulldown - 80lbs// 1 arm dB row - 35 lbs -- 4/6

Was going to jump rope today but I left my jump rope at home and my right shin is killing me because I need new shoes but can’t afford them :( Instead I’ll walk the dog on this gorgeous 65 degree winter day and do some anterior tibialis pulls with my resistance band to strengthen my shins. With $-110 to my name right now who the hell knows when I’ll get new shoes :(

Aubrie's Fit In 30 Day 4

The Mash Up workout left me more sore than I realized I would be so I decided to take a rest day on Wednesday.

Aubrie’s Fit in 30 Day 4  workout

5 min yoga warm up

Set your gymboss interval timer for: 10s/50s - 20 rounds

half turkish get up w/ 10lb. dB R - 14/12

half turkish get up w/ 10lb. dB L - 12/10

*One leg decline pushup L - 24/20

*One leg decline pushup R - 19/17

one arm kB (15lb.) swing with leg abd R - 26/23

one arm kB (15lb.)swing with leg abd L -25/20

russian twists w/ 15lb -27/30

side crunch L - 18/20

side crunch R - 20/20

*dB jump squats 10lbs. - 21/23

*I tampered with Aubrie’s workout a little bit to balance it out a little bit more and to make it harder. She does 1 min of work with 30s rest which is waaaaay too much rest for me:)

Grand Theft Booty & Counterstrike Mash Up

Monday I went climbing for 1.5 hrs and did my jump rope intervals (10s/30s - 30 rounds). I also set 4 sets of chin up/pullups to failure when I was at the rock gym.
 

Awesome quote I found for today that Aubrie found:

“Don’t go around saying the world owes you a living; the world owes you nothing; it was here first.”  -- Mark Twain

This is the mistake of today’s society. People think they are owed all these things whether it be money, a nice house, a great job, fast weight loss results, optimal health.

I’ve been thinking about upping that to four times a week starting Feb 14th. Feb 12th I plan to weigh and measure in to see where I’m at but I do already notice a difference. I’m starting to see it come off my upper thighs and off the top of my abs. If I hadn’t eaten like crap last week who knows how much better I would be by now! Back on the wagon...

Grand Theft Booty and CounterstrikeMash Up Workout:

5 min yoga warm up

9 rounds - 10s/30s - 6 min

Snowboarder - 19/21/21

One leg squat and side kick L - 5/6/5

One leg squat and side kick R - 5/6/6

8 min countdown:

Push up/lunge combo exercise challenge - 28 sets completed

9 rounds - 10s/30s

Shelf butt exercise - 24/27/26

half pistol and one leg pike press L - 4/4/4

half pistol and one leg pike press R - 4/4/4

+ Jump Rope intervals (10/40s -- 24 rounds)

Lifting & Jump Rope Intervals

A little soreness from Aubrie’s workout yesterday but not too bad. I think I could have used 10lbs for the pushup/row/jump squat combo and 7lbs for the pushup/reverse fly combo.

Weights:

EZ curls - 50lbs // dB Hammer curl - 25(2set)22.5(2set) -- 4/6

Single alternate extensions - 88lbs// Lying hamstring curl - 48lbs -- 4/6

Lat pulldown - 141lbs// 1 arm dB row - 37.5 lbs -- 4/6

+20 min jump rope: 10s/20s intervals -- 40 rounds

I did sooooooooooooo well yesterday until abut 8 pm when Ben brought the blue chips out after dinner. Then I proceeded to eat two giant handfuls and spoiled all the good work I did yesterday. I was so mad at myself I sat down, opened up a word document and ranted furiously for about 30 min. Four pages later and after I deleted it, I felt better...even my resolve felt stronger. I guess I just needed to work some issues out! It really helps me identify root causes and helps put a stop to unwanted behavior. I encourage you to try it sometime:)

Aubrie's Fit in 30 Day 2 Workout

Zuzana posted an awesome quote on Bodyrock yesterday. She said, “If you are sick of starting over, then don’t quit.” That is what I tell my clients ALLLLLLLLLLLLLLLL the time and the philosophy I live by. It’s soooooo much easier to stay in shape than it is to get out of it and back into it and then out of it and back into it.

This was a great workout. Really hard and really fun at the same time. THANKS AUBRIE!

Aubrie’s Fit in 30 Day 2 Workout 

5 min yoga warm up (30s/30s - 5 rounds: run in place, twist jump, triangle pose, down dog, warrior 1, reverse warrior, hamstring stretch, warrior 1, reverse warrior, hamstring stretch)

Set your gymboss for a 5 min countdown. Each exercise gets 5 whole minutes.

Dynamic squat/jump tuck - 82 reps

dB pushup/rear fly w/ 5lbs- 70 reps total (30 full/rest on knees)

Tricep dip/alternate leg lift - 121 reps

pushup/power up bent row and jump squat w/8 lbsBs - 33 reps (should have used 10lb dBs)

Even though I have been doing a lot better with nutrition and sticking with the plan I posted here a couple days ago, I still am getting a large serving of processed carbs late in the afternoon. I seem to get especially hungry for them after meal 3 which is the salad and meat. Today, I resolve to get away from that and if I’m still hungry add extra protein, or fruit, maybe a slice of ezekiel bread if i REALLY need carbs or even a little fat. I can do this. No more processed shit for me!

Iron Body

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Wednesday I did 20 min of interval training with my handy dandy jump rope (10s/50s - 20 rounds) and went climbing! 5.10 and going strong!!!!! Some how I’m not sore AT ALL from that even though I felt like CRAP right after we finished up last night. Slept too long this morning and it was hard to defeat the grogginess and just do the workout.

Introducing my latest creation...........

Iron Body Workout:

5 min yoga warm up

Part 1: 10s/50s - 6 rounds

alternating side lunge touchdowns - 44/40/35

sB dynamic squat - 25/29/27

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Part 2: strong core exercise - 30 reps/reptile - 30 reps/plank knee tucks - 30 reps (time challenge. completed in: 3:37s)

---

10s/30s - 9 rounds

plank ups - 12/10/11

inverted rows - 22/21/20

jump lunges - 24/24/20

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Workout completed in: 16 min

Total workout time: 21 min

BRUTAL!!!!!!

Poker Face

Hoooooly crap! Am I sore from yesterdays workout! While I didn’t think it was that hard...it’s really showing today.

Also, I started filming short exercise demo’s for my own workouts. Only have a couple posted right now but be sure to check them out and let me know what you think! If you want to know about today’s workout you will have to visit Bodyrock.

Poker Face Workout:

5 min yoga warm up

10s/50s -- 20 rounds

Surfer (jump ups) - 10/10/9/8

Round kick/knee cruch L - 12/12/13/13

Round kick/knee crunch R - 12/13/12/12

1-2-3 pushup - 11/10/11/1o

ninja jump/sB pickup - 6/6/5/6*

*loved this exercise!

FOOD LOG:

7am - protein shake (1 scoop biochem whey, 1/4 cup blueberries, 1 banana, 1/4 cup coconut milk)

10am - 1/2 panko covered chicken breast, 1 apple

1pm - 2 cup lettuce/spinach mix, 1 low sodium tuna packet, 1 tbsp home made dressing

4pm - kind bar

7pm - home made turkey burger, 2 cup salad mix, 2 tbsp dressing

All In A Days WORKout & yoga warm up

All in a Days WORKout

This bad boy was my idea and it was a good one! I say good, but not especially brutal. I needed more weight on the split squats or more time at least. Although my leg did get super tired on the one leg pushups. Definitely had to take 3 or 4 min to catch my breath before the jump roping began.

All in a days workOUT:

 5 min interval yoga warm up:

(30s/30s: run in place, scissor/wide jumps, warrior 1 left, triangle (not sure what its called?) L, warrior 1 right, triangle R, down dog, chatterunga/updog, and........i can’t remember the last one i did)

Set your gymboss interval timer to these intervals: 10s/20s and 30 rounds. You’ll go through this sequence 6 times.

kB split squat L - 15/15/13/18/19/17

one leg pushups L - 13/13/12/12/12/12

kB split squat R - 14/15//15/19/18/19

one leg pushups R - 12/10/11/12/12/10

jG chin up/knee tuck - 6/5/5/5/4/5

20 min jump rope - 10s/40s intervals for 30 rounds

Stay tuned this week! I’m going to try some of Aubrie’s workouts! They are similarly structured but incorporate some different exercises and pieces of equipment that Zuzana doesn’t use. Since I have an entire gym set up in my basement I might as well use it!

I am also going to try a new approach to eating starting this week. I can’t seem to make the calorie cycle work because I have totally different energy needs on different days doing these types of workouts rather than the same split for 6 weeks where I can predict my calorie needs depending on if its an upper or lower body day. I’m going to follow the following formula:

Meal 1: fruit/whey/coconut milk smoothie

Meal 2: 2-3 oz lean protein/1 serving fruit

Meal 3: 2-3 cups lettuce/spinach mix, 4-5oz lean protein/1 tbsp home made balsamic vinegarette dressing

Meal 4: raw nuts

Meal 5: 4-5 oz lean protein/large salad or large serving steamed veggies (OR 1 cup of whatever casserole/crock pot thing I make which usually consists of meat and veggies and/or yams)

Snowboarding & Weights

Snowboarding and Weights

Snowboarded Sunlight Mountain yesterday and it was a neat little place. Can’t beat two lift tickets for the price of one! Plus it was just a 10 minute drive from Glenwood.

Weights:

EZ curls - 50lbs // dB Hammer curl - 25(2set)22.5(2set) -- 4/6

Single alternate extensions - 88lbs// Lying hamstring curl - 48lbs -- 4/6

Lat pulldown - 136lbs// 1 arm dB row - 35lbs -- 4/6 (up these next time!)

+ 20 min jump rope: 15s/45s intervals

Today was another one of those days where I hadn’t slept well, I was foggy and a little sore from snowboarding for the first time all season and I really thought I was going to skip this one but then I took a shower (being in water revives me for some reason), went to the Bodyrock website and listened to Zuzana talk about pushing hard for the summer and I got it done. Remember, it’s ALWAYS and forever going to be easier to just not do it. Don’t trap yourself in a body you aren’t happy and confident in! Each day you procrastinate is one more day behind you are in achieving your goals.

BRING THE PAIN: A Kettle Bell Workout

My 26lb. kettlebell, Myo (yes you are supposed to name your kB!), was sitting in the corner of the basement looking all lonely (and dusty) so I came up with a great workout to put it to some use! When I said bring the pain....I meant it -- this was an extremely challenging workout.

Bring the Pain: A Kettlebell Workout

Set your interval timer for 5s rest/55s work - 20 rounds

kB 1 arm swing (R) - 32/22

Tricep pulse presses - 56/63

kB 1 arm swing (L) - 31/24

kB front squat (R) - 17/16

kB russian twist - 38/32

kB front squat (L) - 17/15

kB clean (R) - 17/18

kB clean (L) - 18/20

kB double arm swing/hold top - 20/19

Inverted row - 25/25

OFF TO GLENWOOD SPRINGS TO RIDE SUNLIGHT! See you back here either Sunday or Monday for more insanely awesome workouts:D

1200 day 1

Harder Than Ever

My legs feel GREAT today! I’m sooooooo glad I rested them yesterday. No ab hurt...just hip flexor.

Harder than Ever Workout-- 12 rounds 10s/50s

10 min fitness fusion yoga warm up

Chin ups - 8 reps full body weight/9 rep assisted

Prisoner jump squats - 50 rep

Mountain climbers - 85 reps

Explosive pushups - 11 reps from toes/8 reps from knees

Jump Lunges - 35 reps

Bicycle - 37 reps

Tricep dips - 27 reps (full body weight)

Forward/backward lunge with jump (L) - 25 reps

Forward/backward lunge with jump (R) - 21 reps

Side crunch (L) - 21 reps

Side crunch (R) - 22 reps

Burpees - 10 reps

I’d call this workout medium brutal.

1761 day 1

Sandbag Sit Up Exercise Challenge

Legs were super tired today so I decided to just do one of the exercise challenges. I was all about skipping them before, but now I see that they can come in handy especially when my legs need a rest!

Sandbag - 30lbs -- 100 sit ups (5 sets/20reps -- 2 min rest btwn sets)

This got me more in my arms initially but I started feeling my abs a little by set 3. Hopefully tomorrow they’ll be in a world of pain but I doubt it. I can’t ever make my abs hurt any more! Not even if I push so hard I can’t possibly squeeze out another rep! WTF!

+ 20 min freestyle jump rope (5s/15s intervals - 60 rounds)

+       Climbing workout later this evening! (About two-three hours)

1371 day 3

Cherry Cherry Boom Boom

10 min cardio yoga warm up

24 rounds - 10s/50s

Mnt. climber sprints - 104/100/88/92

Single leg hanging ab raises - 16/18/18/15

Mnt. climber sprints - 97/95/99/94

Sandbag squat and alternating kick - 19/20/20/20

Mnt. climber sprints - 96/96/93/100

Tricep dip/knee raise - 14/14/14/14

1186 day 2

MMA Workout

MMA Workout

10 min cardio yoga

40 rounds - 10s/20s

Sandbag side lunge/knee up (R) - 10/11/10/10/8/9/8/7/7/7

Sandbag side lunge/knee up (L) - 10/11/10/10/9/9/9/8/9/9

Burpees - 5/5/5/4.5/4/4/4/4/4/4

Pullups - 6(full)/7(3 full)/7/(3 full)/7(3 full) /7/(3 full)/7(2 full)/8 (2 full)/8 (1 full)/8 (1 full)

+ 20 min jump roping (10s/30s intervals - 30 rounds)

She wasn’t kidding when she called this a muscle apocalypse!!!!! It was great though and I am really enjoying the fact that she’s taking things up a notch. Hopefully this will bust my plateau:)

1235 day 1

Weights & Insanity

Weights and Insanity Workout

Weights:

Ez Curls - 50lbs/dB Hammer curls - 25lbs(2), 22.5lbs(2) -- 4 sets of 6 reps

Single alternating leg extensions - 78lbs/Lying Hamstring curl - 48lbs -- 4/6

Lat pulldown - 136lbs/One arm dB row - 35lb -- 4/6

Cardio:

1) 24 min Insanity DVD: Max Interval Sports Training - this one had too much rest and not enough cardio centric drills so I went an extra 4 min on it. it definitely got much harder towards the end of that period of time!

Next week I will be starting 3, 20 min extra cardio sessions following my workouts in hopes of leaning out for summer!

Major Hot Abs

Time to get back into climbing! I have been reduced to 5.9’s this week. This could be one of two things or both. A) I haven’t gone in 6 weeks and/or B) it was late afternoon and I am known to slow down after about 4 pm because I am a morning person. Note sore today though so commencing normal workout schedule:

Major Hot AbsWorkout:

5 min bodyrock warm up

12 rounds - 10s/1:20min

Side to side jump roping - 185skips/191/187

Dive bomber pushups/sandbag one leg half squat - 5/6/6 *this was slow going and needs a longer interval.

Side to side jump roping -191/168/174

Airborne kicks ab exercise - 43/43/44

+ 20 min freestyle jump roping - i am adding this to help lean out for summer:) it’s only FIVE short months away:D

BR Workout time: 18 min

Total workout time: 43 min

I wanted get one week behind Bodyrock so that I don’t have to wait around all day for them to upload the current days workout (they are in eastern europe somewhere so the time diff is pretty large.) Starting next week I will be following their most recent posts with a little weight lifting on top!