Sweet Nothing

6 min warm up

Sweet Nothing
10/50 -- 18x
seated ugi bike legs - 17
elbow ugi climbers - 50
seated ugi balance w/ rope pull downs - 22
foot on ugi plank leg lift - 15
ugi elbow plank leg lift - 16
ugi split squat touch down L -  12
ugi split squat touch down R - 13
ugi glute bridge lift - 20
ugi bent over kick back L -  16
ugi bent over kick back R - 15
ugi elbow side plank/leglift L -  17
ugi elbow side plank/leglift R - 17
feet on ugi sit up/toe touch - 14
ugi knee hold crunch #10 - 18
ugi knee hold bicycles #10 - 15
side V L #5 - 16
side V R #5 - 16
ugi hand to foot pass #5 - 7

+ JR 7 min (10/20s -- 14x)

total time: ~25 min

Play Hard Workout

6 min warm up

SS 3/12: legs & back
1) side lunges #30/upside down row
2) walking lunges #20s (12 steps total)/ cable row (straight bar) #50
time: 12:12

Play Hard
8RFT:
BB clean & press #45 (2rnds), #40 (2), 35 (rest) - 8x
BB back squat #45 (2rnds), #40 (2), 35 (rest) - 8x
single leg dL #45 (2rnds), #40 (2), 35 (rest) - 8x each leg
bent over row #45 - 8x
bicep curl in squat position #30 (2), #40 (2), #35 (rest - 8x
tri push ups on bar  - 8x
time: 28:10

total time: ~40 min

sun eats:
915 - protein banana pancakes w/ honey, dried mango strip
1 - spaghetti squash with ground turkey and veggie sauce
430 - veggie & guac, almonds
7 - chicken sante fe stoup
9 - apple & pB

Fully Stacked Abs Workout

6 min warm up

Fully Stacked Abs
10/50s -- 15x
slide ab sit ups - 9/10/10
ugi pike - 12/13/9
glute (one leg alt.) bridge w/ chest press #15s - 10/15/15
glute bridge cross over reach - 16/17/18
leg lift/hip lift - 17/17/14

+JR 10 min (10/20s -- 20x)

total time: ~25 min

fri eats
745 - protein pancakes w/ 1/2 nana
1130 - chicken salad, yam in coc oil, mac nuts
230 - 3 eggs w/ spinach & parmesan, clementines, dried mango, gluten free toast w/ ghee
530 - mac nuts
830 - spaghetti squash & meat/veg sauce
10 - apple/pB

sat:
820 - protein hot chocolate, banana
1145 - chicken salad, yam in coc oil,
130 -  mac nuts, dried mango
545 - 1/2 burger, salad, veggies & hummus
730 - other 1/2 of burger
930 - 1/2 apple & pB

Cardio, Legs & Core Workout

6 min warm up

SS 3/12: back & bi
1) inclined 90 degree row #17.5s/BB curl #35
2) lat pulldown #116/concentration curl #12s
time: 9:19

Cardio, Legs & Core
10/30s -- 36x
low jacks w/ JR
sB 1 leg dL R #30 -10/11/11/11/11/10/10/9/9
sB 1 leg dL L -11/11/11/10/11/10/10/9/9
jump lunges -15/15/15/16/16/16/15/12/14

total time: ~33min

thurs eats:
830 - protein hot choc, 1/2 apple
1130 - chicken salad, sghetti squash w/ ghee, dried strawberries, mac nuts
3 - pB & nana on paleo tortilla, blue chips & guac
5 - zuzka's protein ice cream
730 - ground beef, spinach salad w/ dressing, clementines, veggie burger patty
930 - apple & pB

Sexy Booty Shape Up

Wednesday's Workout:
Indoor climbing 3 hrs

=============
6 min warm up

Sexy Booty Shape Up
10/50s -- 18x*
5 jump squats/sB jump over - 4/4/4
single leg burpee - 6/6/6
5 squat pulse narrow/5 wide squats (deep) - 3.5/3.5/4
side to side wide push up - 10/9/10
half burpee/toe touch - 10/10/10
inverted row -17/16/16 (straight legs)

+ JR 7 min (10/20s -- 14x)

total workout time: ~25 min

tues eats:
830 - capp shake, clementine
1130 - leftover egg fried quinoa stirfry, clementines, pecans
3 - chicken salad, mixed green salad, paleo egg-muffin
5 - carrot & gauc
8 - leftover beef/veg stew, apple & pB

wed
8 - protein hot chocolate, banana
11 - leftover egg fried quinoa w/ chicken, clementines
430 - chicken salad, mixed green salad w/ vinegar, dried strawberries, mac nuts
730 - ground beef, spinach salad w/ dressing, oatmeal cookie
945 - apple & pB

 

Sexy Moves

Sunday's Workout:
Outdoor rock climbing 3.5 hours!!!!!!!!!!!!
Maxin' out on 9s :(

===============
6 min warm up

SS: 3/12: legs & tri
1) split squats #17.5s/bench weight vest dips (straight leg) #12
2) ball single ham curls/narrow BB press #40
time: 9:08

Sexy Moves
10/50 -- 12x
JR hi knees
sB pick up back lunge/side lunge #30 - 6/6
JR
pike press jump up - 8/8
JR
pu/slide feet to each elbow - 6/6

ab bonus:
10/50s -- 4x
wide plank jump ins - 20/20
knee hugs (tuck abs = elbow to knees version) - 12/14

total time: ~25 min

fri eats:
730 - banana protein cereal
11 - 1/2 cup brown rice/3 egg (egg fried rice) in sesame oil w/ liquid aminos, raisins
330 - chicken salad, mixed green salad w/ vinegar, 2 strips smoked tempeh, almonds
5 - 1/2 nana/strawberry frozen mash
8 - beef & potato/veggie stew

sat
845 - banana protein cereal, oatmeal cookie
130 - WF tuna (2/3rds), blue berries, almonds
430 - blue chips with gauc
8 - leftover stew, apple & pB, a few bites of almond milk ice cream

sun
9 - capp protein shake, banana
12 - 1/3 WF tuna salad, 2 apples, nuts
4 - nuts & leftover stew
6 - pizza & mixed green salad
8 - apple & pB

Sexy Time Abs

6 min warm up

SS 3/12: legs/back
1) back squats #65/bent dB row #17.5s
2) alt. fwd BB lunges #40/lat pull down #116
time: 12:27

Sexy Time Abs
10/50s -16x
3 sB/ugi jump lunges/knee tuck twist #10 -5/7/8/8
ugi burpee front raise #10 -11/9/12/11
twisted climbers -17/23/21/22
ugi toss n' crunch #10 - 16/16/16/16

total time: ~29 min

thurs eats:
830 - banana-egg protien pancakes, bite of oatmeal cookie
12 - chicken salad, blue chips
2 - a few spoonfuls of almond milk ice cream
3 - leftover thai mushroom/chicken curry, veggie stix & black bean dip, orange
730 - leftover chicken/swt tato chowder, tiny gluten free toast with pB +J, gummy bears
9 - apple

Play With It

Tuesday's Workout:
2 hrs indoor rock climbing

==============

6 min warm up

Play With It
10/50s -- 18x
ugi ball chest press & fly #15s -14/10/10
dB squat/front kick #20s - 18/20/18
dB curl to OH press #15s - 12/12/11
dB figure 8s #12 - 22/26/25
tricep dips on dip st - 3 full/12 asst, 5/12, 4/11
jack knife abs - 16/18/15

+ JR 7 min (10/20s -- 14x)

total time: ~25min

**I have been so forgetful lately I can't even remember what I ate if I don't write it down IMMEDIATELY :(

wed
830 - capp shake, grapefruit
12 - leftover paleo pad thai, yam w/ coc oil
3 - orange
430 - 3 eggs
730 - sweet potato & chicken chowder
11 - nuts & apple

Give Me A Reason

6 min warm up

SS 3/12: tri & bi
1) sngl dB kickback #15 / seated inclined curl #15s
2) OH ext #25/ concentration curl #15
time: 9:15

Give Me A Reason
10/50s -- 12x
jump lunge - 24
leg raises - 20
jump lunge - 24
santana pu/leg lift - 8
jump lunge - 22
chin ups - 11 (3 bw/rest ass't)
jump lunge - 22
seated bicycle abs - 19
jump lunge - 21
one leg kB deadlift L #30 -14
jump lunge - 21
one leg kB dead lift R - 15

sun eats:
9 - capp shake, grapefruit
1230 - leftover paleo paella, paleo apple-egg muffin, nuts
330 - chicken salad, large home made oatmeal raisin cookie 
8 - paleo pad thai, 1/2 apple

Thong Shape Up

6 min warm up

SS 3/12 shoulders & legs
1) dB F raise #12s / single leg cable kick back #10
2) alt. OH press #17.5s / BB step ups #40
time: 11:47

Thong Shape Up 
Part 1: 10/20s -- 12x (6min)
jump over mat pu - 4/4/4/4/4/3
pu/toe touch - 5/4/5/4/4/4
Part 2: 10/20s -- 12x
squat jump/ sB clean & press #30 - 3/3/3/3/3/3
jump lunge kick up - 5/5/4/4/5/4
******************************awesome combo!!!!!
Part 3: 10/50s -- 3x
feet on ugi plank toe touch floor - 25
reverse curls (or roll ups) - 23
feet on ugi plank toe touch floor -26

total time: ~27 min

sat eats:
830 - banana protein "cereal", raisins
1230 - chicken salad, grapefruit, banana/mango frozen mash
530 - 3 eggs, large mixed green salad w/ dressing, a few blue chips & guac
730 - veggies & gauc
10 - apple & pB

Sexy Combat

6 min warm up

Sexy Combat
10/50s -- 12x
(hold 4lb dBs for this whole workout!)

10 punches/lat hop/4 scissor jumps/burpee/lat hop/4 scissors/lat hop - 3/3/3
leg lift/cross punch -10/10/7
kick over/lunge back, punch, low hook L -10/12/11
kick over/lunge back, punch, low hook R -10/10/13

+ 13 min JR (10/20s -- 26x)

thurs eat:
815 - banana protein "cereal"
1130 - 3 eggs, grapefruit
130 - nuts & apple
430 - chicken salad, carrots & pB
830 - buffalo burger patty w/ goat cheese, sweet tato fries, mixed green salad w/ vinegar

fri:
715 - banana protein cereal, grapefruit, dried pineapple ring
1130 - 8 small shrimp/avocado rolls, grapefruit, mac nuts
3 -  chicken salad
530 - pB & celery
8 - paleo paella w/ apple, raisins and paleo apple-egg muffin
930 - mac nuts

Bad Girl Workout

6 min warm up

SS 3/12 back & bi
1) seated row #50/cross body hammer curl 17.5s
2) dB pullovers #25/jG body weight bi curls
time:8:51


Bad Girl Workout
10/50 -- 18x
JR hi knees
sB back squat #30 -15/16/15/13/13/12
knee raises on dip station - 21/18/17/17/16/15

total time: ~27 min

+ 3 hours indoor rock climbing!!!!!!!!!!!!!!!!!!!


wed eats:
8 - banana protein "cereal", raisins
1130 - nut crusted chicken, yam in coc oil, grapefruit
3 - 3 eggs, veggies & guac, paleo apple-egg muffin w/ ghee
5 - nuts & dried pineapple slices
8 - 1/2 chicken breast, mixed green salad

Drop It Like It's Hot

6 min warm up


Drop It Like It's Hot
4RFT:
man eaters #20s - 15x
inclined wide grip push up - 15x
windshield wiper inverted rows - 15x
low squat walk over/OH press (3 to each side) #10s - 15x
bent row: reg & 90 deg/back fly #10s - 15x
time: 25:08

+ JR 5 min (10/20s -- 10x)

mon eats:
830 - banana protein hot "cereal"
12 - quinoa stuffed pepperw/ turkey
330 - tuna, mixed green salad w/ vinegar, yam in coc oil
515 - paleo egg-apple muffin
8 - quinoa stuffed pepper w/ turkey, apple, paleo muffin


tues eats:
8 - banana protein "cereal" w/ raisins
1130 - tuna salad, grapefruit
3 - 2 paleo apple-egg muffins w/ ghee
430 - veggie stix & gauc (a few blue chips too)
830 - nut crusted chicken, mixed green salad w/dressing
930 - apple, pB

Run The World

6 min warm up

SS 3/12 legs & triceps
1) stationary lunges #40/skull crushers #15s
2) sumo dLs #75/dBl kick back #15s
time: 9:51


Run The World Workout
Part1: 10/30s -- 6x
back lunge/side lunge hops L - 10/6/8
back lunge/side lunge hops R - 9/8/7
Part2: 4 min AMRAP
back lunge hop up/star jump pu
#reps: 24
Part3: 10/30s -- 6x
side V-crunch L -16/16/14
side V-crunch R -17/15/13

total time: ~22min

sat eats:
830 - capp shake, grapes
12 - chicken salad, broccoli & hummus, almonds
330 - barbacoa beef salad, apple, blue chips
530 - pB protein ball
7 - leftover squash soup w/ chicken & quinoa
9 - grapes and pB

I Don't Sweat, I Sparkle Workout

6 min warm up

SS 4/9 legs
1) ball hamstring curls
2) back squats #65
3) side squats #30
time:12:54

I Don't Sweat, I Sparkle Workout
3RFT:
plank row to burpee (#20) - 8x
kB snatch L (#26) - 8x
kB snatch R - 8x
russian twist to OH L (#10) - 8x
russian twist to OH R - 8x
BB sumo squat w/ upright row (#65) - 8x
time: 14:12

total time: ~27 min

fri eats:
830 - capp shake, grapefruit
12 - chicken salad, yam in coc oil, raisins
3 - leftover chicken in pasta sauce w/ spaghetti squash, pB, frozen strawberry/nana mash
8 - squash soup w/ chicken & quinoa
10 - grapes

Beach Workout

Thursday's Workout
Indoor Rock Climbing 2 hrs

==================
6 min warm up

SS 4/9 biceps
1) concentration curl #15
2) machine preacher curl #30
3) BB curl #40
time: 7:43

Beach Workout
Part 1: 3RFT
sB lunge back/knee up #30 - 30 each leg
sB row #40 - 30x
dancing crab - 30x
time: 15:44
Part 1: 10/20s -- 8x (4min)
jump squats -10/10/8/8/8/8/10/10

total time: ~28 min

wed eats:
8 - capp shake, banana
1 - chicken salad, yam in coc oil, grapefruit
430 - nuts, veggies & white bean hummus
830 - chicken in pasta sauce w/ spaghetti squash, broccoli & hummus
930 - grapefruit