Muscle Fire

Arms, lats and biceps are killing me today :D

Do pyramid reps for each 5 minute combo today. This means you would do one rep of exercise 1, one rep of exercise 2, 2 reps of the first, 2 reps of the second, 3 reps of the first, 3 reps of the second....etc until the timer runs out. Record how many you accomplish so that months later when you repeat this workout, you’ll push even harder to beat your old scores!

5 min yoga warm up

5 min countdown:

sB lunge chop (1 on each side = 1 rep) - 4

one leg burpee (1 on each leg = 1 rep) - 4

5 min cD:

alt. 1/2 pistol (1 on each side = 1 rep) - 5

breakdance knee tuck (1 on each side = 1 rep) - 4

5 min cD:

plank pushup/bicep curl 15lbs (one on each arm = 1 rep) - 7

twisted mountain climber (4 jumps = 1 rep) - 6

5 min cD:

knee hugs - 10

leg lift -  9

+ 20 min jump rope (5s/25s - 40 rounds)

Yesterday’s Eats:

715am - peach protein shake

1045am - medium chicken breast, dijon, 1 slice ezekiel bread, 1 tbsp almond butter

2pm - 3 tbsp raisins, 1/4 cup brown rice, 1 bell pepper, 1 small carrot, 1 can tuna, vinegar

3pm - whey protein

430pm - 1/4 cup pumpkin seeds

7pm - spinach, mushroom, dijon egg mug (1 whole/5 whites), 1.5 oz low fat cheddar cheese

1567 cal