SS 30 Day Challenge Day 9

NEW Challenge!

Log macros! Starting w/ 1820cal a day...theoretically that should be 1/2lb a week of loss. I really hate logging so we'll see but I'd love to try for at least a month.

SIIIIICK AAAAGAAAAAIIIINNNN :(

2 min yoga

8rx6s Back squat #55 (^5 next time)
time: 5:27

SS Challenge Day 9
10/40 -- 24x
basic bounce
hi knees
jacks
x jacks
fwd splits
washer machine
f/b hops
lat hops
fwd shuffle (heel taps)
bk shuffle
hi knees
dBL unders

total: ~26min

fri eats:
**if**
1 - quest bar, burger, swt tato fries, beer, salad
4 - capp protein shake, 1/2c walnuts
630 - paleo chicken finger, asparagus, red wine

SS 30 Day Challenge Day 8 & Body Stats Update!

Weighing in at 127lbs!

**TWO POUNDS UNTIL MY SECOND GOAL IS MET!!!**

2 min yoga

5 min JR

SS 30 Day Challenge Day 8
10/50 -- 20x
JR Hi KNees
pu/dB row #25s - 7/6
JR hi knees
tri diops on chair - 24/23 (straight legs)
JR hi knees
BB squat thrusters #45 - 10/9
JR hi knees
*plank walk in/out - 16/18
JR h iknees
BB alt step up #45- 11/10

total: ~25min

wed eats:
**if**
12 - salad, grnd beef, perfect food bar, banana
3 - capp shake, cleminitines, carrots, blue chips :(((
545 - squash/turkey soup

thurs:
**if**
12 - salad, chicken, pfb, clemintines
3 - capp shake, veggies & pb2
6 - 

SS 30 Day Challenge Day 7

2 min yoga

5 min ROW 10/30 - 8x

SS 30 Day Challenge Day 7
10/30s -- 21x
Medicine Ball Burpees with Push Up and Squat Front Punch Out #10 - 6/6/6
Alternating Toe Taps on Medicine Ball with Biceps Curls #8s - 26/25/24
**BB Back Squat #65 - 7/6/6
Alternating Toe Taps on Medicine Ball with Biceps Curls - 25/24/20
Boats with a Twist #15 - 22/24/22
Alternating Toe Taps on Medicine Ball with Biceps Curls - 26/25/22
dB Side Lunges (touch ankle) with Overhead Press #25 - 7/7/7

Tabata bonus! (4min)

Split squat #15s - 8L/8/6/6/7/7/7/7

total: ~23min

tues eats:
**if**
12 - cabbage stir fry, leftover beef stirfry, 1 T coc butter, 1 T pB, clemintines, swt tato
3 - capp shake, celery & pB2, clemintines
6 - leftover paleo thai noodle soup, large salad, small handful raisins

SS 30 Day Challenge Day 6

2 min yoga

5 min JR

SS 30 Day Challenge Day 6
10/40 -- 21x (17:30)
Jump Rope (High Step) - 111/105/105
Tricep Chair Dips (1 leg) - 25/23/20
Alternating Jumping Jack Planks (5 reps) with Mountain Climbers (5 reps) - 6/5/6
*upsidedown row - 14/14/13
*dB Squat Jumps #10s - 21/20/21
2 Knee Hug Crunches with 2 single knee hug (same side) - 5/5/5
*Ugi Burpees #10 - 7/6/5

Tabata LEGS: 10/20 -- 8x
pistol (jG) - 6/5/5/5
jump lunges - 15/11/13/11

Total: ~26min

Mon eats:

**if**

12 - salad, 3white/1whole egg pancakes, clemintines, strawberries, 1.5T pB

2 - stinger bar lite, Capp protein shake, carrots & pb2

4 - 1/4 c nuts, a few blue chips :((((
6 - paleo thai noodle/chicken soup

SS 30 Day Challenge Day 5

Ugh. Down with food poisoning all last week :(At least I got a day of climbing in and some dog walks though.

Anyways, time to clean up my eating and get back on my 6/18 window. I had to switch to 8/16 on vacay because of the dining times the ranch provided. Aside from having 1-2 cocktails a day, I ate pretty well. Hope I didn't reverse any progress! We'll find out when I measure up later this week. When I went b'day shopping at Lululemon & Athleta yesterday I still felt flabby and round :( My diet could be better though.

3 min yoga

5 min ROW

SS 30 Day Challenge Day 5
10/30s -- 30x
dBl Sumo Squats with Kettlebells #60 - 20/15/18
Jump Squats - 15/15/14
Dead Lifts #60 - 9/8/10
*dBl Half Burpee with Dead Lift #60 - 7/6/6
Ball Hamstring Curl - 12/10/13
Break Dancer Planks - 24/26/24
Two-Handed *Full Kettlebell Swing #30 - 13/11/12
Star Jumps - 14/14/14
Jump Rope (High Step) - 77/81/81
X-Foot Cross Jumping Jacks #5s - 17/20/22

total: 25min

sun eats:
**if**
1215 - salad, 1 whole/1eggwhite p28 bagel sammich, pear, 2T pB
2 - leftover chicken/quinoa in coconut-veg sauce, extra chicken, carrots & pb2, questbar
6 - grnd beef, 1/4 avocado & salsa on green salad, a few bites nana

Z's Hotel Style WO #1

Friday:

Vulture Peak Hike [~4mi + rock scrambling]

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

5 min JR

Hotel Style Workout #1

5rft:

Squat jump/side lunge touch - 20x

**HSPU - 10x

Split squat/fwd lunge - 5x each

Time: 16:44

5min JR 

Hi knees

Total: ~26min

Z'a 5 Minute Competition Workout #3

Wed:

 1.5 hr yoga

===========

2min yoga

5min JR

5 Minute Competition WOrkout #3

Part1: 5min AMRAP:

10 sit-up reach tall

10 hip lift/jump into plank/jump up

10 pistols each

#sets: 1 2/3,  1 1/3

P2: 10/20 -- 10x

Dbl unders

Repeat part 1

P3: 10/20 -- 10x

Comp burpees

Total: 25min

Full Body Blast by Z

2min yoga

5 min JR

Full Body Blast

3rft:

JR hi knees 100x

Reptile push up burpees - 10x

JR 100x

One leg DL hold bottom/5 back leg pulses - 10xeach

JR 100x

Alt leg row touch abs - 30x

Time: 20:48

Total: ~26min

Steamy Bootcamp Workout @ the Ranch

Another one of my killers!

2min yoga

5min JR

10/50 -- 12x

Side burpee L - 9/8

Side lunge hop L - 21/20

Side burpee R - 9/8

Side lunge hop R - 19/18

Twisted climber - 26/24

Jack knife - 17/15

5 min JR

Total: 20min

SS 30 Day Challenge Day 4

2 min yoga

5 min ROW

BEGIN 5x5 kB split squats #30
time: 3:33

SS 30 Day Challenge Day 4
10/50s -- 12x
Sit-Ups with Legs on Ugi - 17/12
Spiderman PU with feet on stool & alternating toe tap offs - 7/9
Sit on Ugi V-ins - 17/17
Right-Sided Plank Dips - 27/25
Left Sided Plank Dips - 27/25
Ball leglift/hip lift - 15/15

total: ~20min

thurs eats:
**if**
1215 - carrots & pb2, quest bar, apple

Free meal: 315 - beer, burger, swt tato fries, quest bar, 2 white choc pB cups

6 - grnd turkey, salad

SS 30 Day Challenge Day 3

Shoulders are sore but not as bad as I thought they'd be! Regardless, we'll move rowing to tomorrow(:

2 min yoga

5 min JR

SS 30 Day Challenge Day 3
P1: 10/20s -- 8x
Cycles 1 & 2: Jump Rope with High Knees
Cycles 3 & 4: Burpees with dBl kettlebell deadlift  #60 - 6/5 & 6/5
Cycles 5 & 6: Plank Jax - 22/22 & 20/20
Cycles 7 & 8: Jump Rope with High Knees
**P2: 10/20s -- 8x
jump lunges #5s - 17/13/13/11 & 16/11/10/10
BB  front squat #45 0 6/6/6/5 & 6/6/5/5

repeat all once more through.

total: ~21min

wed eats:
**if**
1215 - salad, leftover turkey sausage ratatouille, quest bar, apple, 1/2c nuts, berries
3 - protein hot choc, veggies & pb2
6 - split pea & ham soup

SS 30 Day Challenge Day 2

2 min yoga

5 min JR

Super Cut Shoulders Circuit
3RFT:
OH press #15s - 12x
jumping jack w/ lat raise dBs #5s - 25x
T-raises #8/5/5s - 12x
forward dB punch #8s - 25x
rear delt fly #10s - 12x
jumping jack w/ OH press #8s - 25x
kB upright row #30 - 12x
kB swing #30 - 25x
time: 16:11

TOTAL: ~21min

tues eats
**if**
1230 -  green salad, leftover squash/black bean & turkey chili, quest bar, 2T pB on paleo toast
3 - protein hot choc, veggies & pb2, a few organic gummies
6 - 1egg/3eggwhite veggie/chicken omlette, salsa & zucchini, 1/2c nuts :(

Sara Solomon's 30 Day Challenge Day 1

MON:
indoor rock climbing

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

2 min yoga

5 min ROW(10/30s -- 8x)

SS 30 Day Challenge Day 1:Tabata Abs
p1: 10/20s -- 8x
dBl unders
THEN
p2: 3RFT:
Boats with a Twist #15 (25 reps)
Swiss Ball Leg Raise with Hip Thrust (25 reps)
Crunches with feet on Swiss Ball (25 reps)
Plank Hold for 1 minute
***Lying chin lifts  25x
REST 1 min.
time: 14:13 (not including rest time)

total:

sun eats:
**if**
12:30 - green salad, 1/4 protein oat bake w/ quest bar melted on top, handful crackers:(, 3 T pB, 2 apples
3 - squash boat turkey filling over green salad, hot chocolate (lite coc. milk)
6 - leftover squash/blk bean turkey chili

mon:
**if**
1230 -  green salad, 1/4 protein oat bake w/ quest bar melted on top, 2T pB, apple

4 - chicken, Brussels sprouts, blue chips, carrots

6 - Paleo tomato basil chicken w/ asparagus

Transform Your Booty

PROGRESS UPDATES!!!

Super excited about my progress. It feels like its gone slowly but this intermittent fasting thing is treating me well and if slowly means I can keep it off better than ever before, I'll take it. I have to say though that I've been only doing IF and not following the IIFYMs part of it. If I have to in the future I will give it a go but it's so tedious to go back to tracking macros...  

Measurements:
129lbs
Hip: 35"
Waist: 26.5"
Body Fat: 18.4%

2 min yoga

5 min JR

Transform Your Booty
10/30s -- 20x (~13min)
JR hi knees
BB full squats #45 - 12/10/9/9/9/8/9/9/8

BONUS 3 min:
5s/10 -- 12x
1 arm burpee on bosu
1 leg burpee on floor

total: ~21 min

***CFC Review: Ditched the last two workouts in this challenge. They were boring and I am soooo sore from my sub challenge the other day. Overall very good workouts. Some were mediocre and some of the exercises too repetitive but there were quite a few unique exercises too. Most of the workouts were pretty challenging though I did sub my own creations when they did yoga or some dumb dance cardio/yoga thing. The big plus is these workouts were short. The last challenge (rumor has it the next too) had 40min + workouts which I don't want to do nor do I have time for. Bodyrock.tv changed my way of thinking about workouts and it was tough to give up my old notions of long workouts and steady state cardio. But this way really is better and I have more time and energy for the rest of my life too. (I hear the next challenge is going to be back to those long ass workouts again! boooooo!) On to the next challenge which I am REAAAAALLY excited about with Dr. Sara SOlomon. Here goes nothin'!

Catching Fire Challenge Day 27

2 min yoga

5 min JR

Catching Fire Challenge Day 27
10/50 -- 12x
10s - *Side to Side Hops*
50s - Pendulum - 65/73/74
*Side to Side Hops*
4 crab touches/4 crab walk f/bk - 8/8/8
*Side to Side Hops*
BB Low Lunge Back #45^ - 19/19/17
*Side to Side Hops*
*inv row - 24/23/21

BONUS 3 min: 15/15s -- 6x
jump squat/handstand balance practice

total: ~20 min

fri eats:
**if**
1220 - apple, spag sq w/ ghee & meat/veg sauce, quest bar, 1/2 p28 bagel, 1/3c nuts
3 - leftover ratatouille, 1/2 p28 bagel, apple, carrots
6 -  leftover squash boat turkey on green salad, bites of ham