ZWOW # 98

NEW FOR JANUARY:

• alt. JR w/ Row (10/20) for 5 min every WO
•  3 zwows/2BR, 1 climb (5x total)

2 min yoga

5 min ROW (10/20x -- 10x)

ZWOW # 98:
15 Minute AMRAP!
    •    10 Jump Lunges into 3 1-leg Dive Bombers
    •    10 Supergirl burpees (1 each side) - no pu
    •    10 3-Sit-ups to Burpees w/pu
#sets: 1 2/3

total time:~21

tues eats:
**if** (coffee)
1215 -  leftover squash/beef casserole, apple, 1/2 quest bar
4 - protein hit choc w/ cmilk, spinach/kale in coc oil
7 - chicken soup

Zshred # 28

2 min yoga

5 min JR

Zshred # 28: 
3 Rounds for time:
    •    1- Minute Jump Rope
    •    15- Weighted Jump Squats #15s
    •    1-Minute Jump Rope
    •    15- Plank Jacks
    •    1- Minute Jump Rope
    •    10- OH dB Back Lunge dB2Knee Crunch ea. #20
TIME: 18:38

TOTAL:

TIME TO CLEAN IT UP!!!!!!!!!

SUN EATS
**if**
1115 - chicken, 1/3 swt tato, 2 apples, 1 questbar, 1bobo bar
330 - 3 slices del i turkey, 2 T pB, a few rice crackers
6 - 3 eggs/spinach scramble w/ ghee, carrots

mon:
**IF**
1140 - wf tuna salad, apple, nuts
345 - protein hot choc, carrots
6 - squash/beef casserole

ZWOW #65

2 min yoga

5 min JR

ZWOW #65
3rft:
5 pistols each leg (butt2ugi)
10 vertical leaps
10 split squat/dL each
20 side lunge jump touch
10 one leg bridge holding knee
20 standing leg abd/straight back each
time: 17:04

total: ~22min

fri eats:
**if**
1130 - asparagus soup w/ grnd turkey, 2 apples, 1/2c nuts, raisins
3 - grnd beef, salad, apple, coconut bread w/ faux cheese slices
6 - chicken, swt tato mash, salad, roasted broccoli

JumpFit#3

JumpFit#3

Jump rope intervals for 20 min:
10/20s -- 40x (every 4th interval do burpee chins - no pu!!!)

ZWOW #18

2 min yoga

5 min JR

ZWOW #18
5RFT:
burpee step up 5x each leg
kick over/lunge back 15x each
Elev leg extension/reptile 20x
 tricep dips on chair 30

Time: 24:37

Vivace#92

2 min yoga

5 min JR

Vivace#92
10/50s -- 20x
side jump lunges - 45/42
burpee w/pu/2 j. tuck 8/6
plank abs butt lifts 23/24
k2e jax 43/48
divebombers 7/8
leglift/butt lift 16/14
10 hi knees/5 side lunge jumps 5/5.5
reptile pu 14/15
V abs opp toe touch 19/19
ninja jump tuck 8/8

25min

Zuzka's "5 Minute" Intense Hotel Room Workout

2 min yoga

5 min JR

"5 Minute" Intense Hotel Room WO
P1: 3min CD
3 jump tuck/3 divebombers - 10sets
P2: 3min CD
3 jump lunge/3 1 leg pu - 9sets
P3: 10/50s -- 12x
JR
Asst'd pistols - 11/11/10/10...12alt/12alt

Total time: ~23min

Zuzka's Silent Workout for Fat Loss

2 min yoga

5 min JR

Zuzka's Silent Workout for Fat Loss
P1: 12min amrap
split squat L #15 - 20x
split squat R - 20x
*inv row - 10x

Sets: 6

P2: 15/15 -- 3 min
comp burpee

Side lunge touches

total: 20min

TheHiiT#4

TUES:
Indoor rock climbing

==============
2 min yoga

5 min JR

Twelve Min. Killer Curves
10/30s -- 30x**(20min)
ugi Dyn. Squats #10 - 21/16/18/22/15
kB swing #30 - 13/12/13/12/11
BB OH Lunge And Front Kick #45 - 7/7/8/8/7
Ugi Reverse Abs #10 - 20/24/20/17/21
Ugi Russian Twist #10 - 14/25/24/27/26
JR High Knees

total: ~25 min

tues eats:
**if**
11 - coconut chia protein pudding, nana, apple, a few bites chicken lo mein,
330 - leftover chicken thai soup, apple, tato & ghee, salad, raisins, blue chips:(
5 - deli turkey/salomi, carrots, 1 TpB, 2 slice cheese

wed
**if**
12 - burger, salad, some fries
330 - 2 apples, 2T pB
530 - paleo cream of asparagus soup w/ grnd turkey, 1/2 c nuts

HiiTCore#3

2 min yoga

5 min JR

Hot & Fit

10/50 -- 18x

Push Up, Side Plank Reach Under L&R - 8.5/7.5

Feet On Ugi Sit Up (k2e) - 14/11

Feet On Ugi Plank Side Step Touch Up/Then Down on Elbows - 5/4

V Up Knee In & Lift Over Ugi - 15/16

Ugi Star Crunches - 20/21

Feet On Ugi Knee In (2)/Tri PU on Dip Station - 4/5
***LAST ROUND FREESTYLE JR INSTEAD OF CORE***
 
 ...because i'd much rather jump than do abs.

**if**
11 - questbar, leftover sghetti squash w/ turkey/veg marinara, apple, 1 T pB, coc bread w/ slice of faux cheese

3 - deli turkey, 1/3 swt tato, think thin bar, apple, coc bread w/ jam

6 -1/2 carton steamed shrimp & veggies, pecans

HiiTBody#6 & ALMOST @ 1ST GOAL!!!!

WOKE UP TO THE BEST NEWS EVER TODAY! I AM JUST 2.5LBS FROM MY 1ST GOAL!!!!!!!!!!!!!!!!!!! I bet by January's weigh in I will have made it to 130. From there, just another 5 lbs to go :) Cutting out the alcohol reaaaaaaally does speed up my results!! I just have to make sure I don't ruin everything in MT next week. There's going to be a lot of unspoken pressure and temptation but I can't afford a backslide. Sooooo here's my food goal for the week of xmas:

• Save all desserts and unhealthy snacks for the day of Christmas ONLY.
• Have a glass of wine every OTHER day instead of every day. (None until MT.)
• Get all workouts (5) and dog walks (5 - 3mi min.) in.

2 min yoga

5 min JR

Thrift Shop
10/50s -- 24x
ugi lunge back touch/knee up twist to OH R #10 - 16/12/12
squats jumps - 23/20/21
BB Front squat/press #45 - 10/7/7
*diamond star jumps (like drunken chicken...) - 19/18/17
BB diamond lunges (lunge back/side lunge) - 7/7/7
ugi lunge back touch/knee up twist to OH L - 12/12/10
BB squat/side kick -13/12/8
narrow pu/alt leg lift - 11/10/10

*not a fan. did drunken chickens instead.

total: ~29min

sat eats
**if**
11 -  1 quest bar, grilled avocado & faux-cheese on coconut bread, grapefruit
3 - spaghetti squash & ground turkey/veg marinara, apple, carrots
615 - chicken/broc/bean stuffed tato half

Zshred # 12

2min yoga

5 min JR

BUY-IN: 3 minutes of Jump Rope
1min: jump rope med speed high knees
1min: jump rope HIGH speed high knees
1min: jump rope w/Low Jack Shuffle [bend knees, do low jacks and lunge shuffle.]

Zshred # 12 
3 rounds for time
25 Ugi Burpees w/ pu #10 (alt 5 rep pu/5 no pu)
25 Jump Tucks & diagonal lunge back Ground-touch
25 3-point Plank Jumps [Get into plank and jump from right-to center-to left: that is 1!]

Time: 18:24

Total: ~26min

Fri eats:

**if**

11 - swt tato/chicken chowder, protein hot choc (h2o w/ splash coc milk), nana, raisins
2 - chicken stuffed tato half, 2 apples, spinach salad, 2T pB, carrots
6 - sghetti squash w/ ghee & grnd turkey marinara

ZWOW # 96

2 min yoga

5 min JR


ZWOW # 96
15-MIN AMRAP:
10 Side Hops (Over Mat)
5 Dive Bombers
10 Jump Lunge Kicks
15 One-Leg Crunch [Each Side]
#sets: 6 rnds in 15:38

total:

wed eats:
**if**
11 - swt tato chicken chowder, coc flour/protein mug muffin, grapefruit
230 - tuna w/ 1/3 avocado, spinach, 2T pB, 2 apples, 1/2 think thin bar, raisins
545 - chicken, broc, bean stuffed tato half

Zshred #26

TUES:
indoor rock climb: 2,  5.11-!!!!!!

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2 min yoga

5 min JR

Zshred #26: 
15-Minute AMRAP!
20 dB Ballerina Squats (full squat on toes) #25
20 Alt. Air Plane Jump-Ups (1 leg dL w/ arms out)
20 Weighted Abs Triangle (pullover, situp. OH, twist R/L) #25
10 Alt. Air Plane comp. BUrpees
20 dB Toe Touch Butt Lifts #25
#sets: 2 (in 15:52)

total: ~21min

**didn't really like this WO that much :( abs were good though!

 sun eats:
**if**
11 - 2 apples/pb2, nana
130 - burger, swt tato fries, beer
6 - thai curry (chicken/veg)

mon:
**if**
11 - thai curry, apple, 1/2 quest bar, 1/2 swt tato in coc oil, 1 pc licorice
3 - leftover jambalaya w/ spinach, 2 apples,raisins
6 - leftover paleo caribbean citrus stew, swt tato

tues - 
**if**
11 - swt tato chicken chowder, apple, grapefruit, 1/2 quest bar, 1 T pB
530 - questbar, apple, 3 eggs, spinach salad

ZWOW #81

2min yoga

5 min JR

ZWOW # 81:
BUY-IN: 50 air squats #5
time: 1:53

THEN 3RFT:

• 10 Side hop over dBs to 1 side burpee, 10x
• 10 side plank dB lifts #5 (each)
• 10 Single-Leg Touch & Jump

time:13:34

THEN Complete: 100 Air Squats

time: 5:19

total: 20:46

Breakup Challenge Day 5

2 min yoga

5 min JR

Breakup Challenge Day 5
10/50s --  20x
Squat Press #45 - 14/10/9/8
Walk Out Plank Push-Up - 6/5/6/5
3Jump Lunge Burpee (no pu) - 8/9/7/8
Deadlift + Row + Bicep Curl  #45 - 7/7/7/7
4Mountain Runners + 2Push-Up/Shldr Tap - 7/5/4/4

total: ~25min

fri eats:
**If**
1115 - jambalaya, grapefruit, 1 T pb, questbar
3 - 3 eggs, spinach salad, pecans, a few blue chips :(
5 - apples
6 - paleo chicken/veg stew

Zshred # 6

2 min yoga

5 min JR

Zshred # 6
Time Challenge:

• 60 Bench Toe Touches (total - fast paced, and tap your toe up to the chair/bench)
• 60 Bench Climbers (total- grab chair/bench, and lean far backwards, then do long lunges)
• 30 Step-ups to Knee Raise (total - step up on the chair/bench, then press knee up, squeeze your butt!)
• 10 Overhead Lunges #25pl (total - pick up the dumbbell and press it overhead, step forward, then bend straight down, and go back; Alternate legs)
• 10-6 Burpees (Ladder: 9...8...7...6 -- you'll complete 5RFT)

time: 22:32

total: ~28min

THIS WAS SOOOOO HARD!!!!!! Nothing like a screaming baby to motivate you too ;)

thurs eats:
**if** (coffee)
11 - jambalaya, kiwi, questbar, 1T pb
230 - grnd beef w/ veggies, salad, tato & ghee, grapefruit
615 - spag sq w/ ghee, turkey, marinara

ZWOW # 95

2 min yoga

5 min JR


ZWOW # 95
3rft

• 10 Pistol to 1-leg Burpee
• 40 Alt. Crab Dance
• 40 Strict Mountain Climbers
• 10 Back Lunge Kick-ups ( i did 10 each)

time: 13:25

+ ROW: 10/20s -- 6x
loved this row interval!!!! super hard!!!!

total: ~21min

wed eats:
**If**
11 - 1/2c quinoa flakes, pb2, 1 scp whey protein, 1/2 nana, splash o maple syrup
3 - paleo chiken alfredo, 2T pB, 1/2 protein bar
5 - a few bites of pumpkin pie
630 - jambalaya

Zshred # 25 & DEC NUTRITION

 Nutrition:
Let's try not to blow it like we blew the whole month of Novemeber, basically. I only lost 1lb :(

• No more chips/crackers. 
• Veggies n' salsa or pb2 if hungry btwn meals.
• 1st meal: quinoa or brown rice
• 2nd meal: swt tato/tato
• 3rd meal: veggies & meat only

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2 min yoga

5 min JR

Zshred # 25:
15-minute AMRAP!

• 20 Low Jack/Press #20s
• 30 Weighted Step-Ups #25s (alt.)
• 20 Back Lunge Kick-Ups #25s (10 ea.)
• 10 High-Jumps
• 20 Mountain Climbers

# rounds completed: 3
total: ~20min 

sun eats:
**if**
1130 - chicken, paleo scalloped swt tatoes, grapefruit
3 - split pea & ham soup, protein hot choc (h2o), apple, carrots/cel & pb2, a few blue chips
630 - turkey, 2 slices pizza, broc & ghee, spinach salad

mon:
**if**
1130 - split pea & ham soup w/ egg white, protein hot choc (h2o), 2 apples
3 - chicken, swt tato casserole (paleo), 1/3 c sliced almonds
630 - grnd beef, spinach salad, blue chips:(

Epic Sexy Abs

2 min yoga

5 min JR

Epic Sexy Abs
5/35s -- 24x (16min)
1) Ninja Jump Tucks
2) Reverse Push Ups
3) Snow Boarder
4) Triple Plank Jumps
5) Side V-Crunch (left side)
6) Side V- Crunch (right side)

total: ~21min

sat eats: 
**if**
1130 - chicken, spinach salad, swt tato in coc oil, grapefruit, raisins
330 - chicken jerky, carrots, 2 apples, questbar
730 - leftover goulash w/ extra turkey, small pc raw punkin pie