zshred #40

May Workout Schedule:
- 5 ZGYM workouts (or 4z/1climb)
- 10 min sprints outside for warm up on weekends (instead if jump rope or rowing)
- 5, 3mi dog walks/week

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TUES:
Indoor climbing (auto belay)

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

2 min yoga

5 min ROW

zshred40
2RFT:
10 x forward/backward lunge with KB pass under, left leg
 #30^next
1 minute jump rope
 - hi knees
10 x forward/backward lunge with KB pass under, right leg

1 minute jump rope

10 x KB spine roll press ups
 #26^next
1 minute jump rope

10 x touch KB push-ups

1minute jump rope
time: 16:43

total: ~21 min

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

sat eats:
12- spaghetti sq in ghee, carrots, salsa chicken, 12 almonds, quest bar, 2 apples, 1/2 tortilla faux cheese quesadilla
3- paleo chia protein pudding (1.5scp), strawberries
615- can tuna (dab mayo & relish), spinach salad

sun:
12- spaghetti sq in ghee, carrots, shrimp, strawberries, questbar, 6 bites starch (granola)
3- protein hot chocolate, 1.5 oz salami, 1T pB, carrots & green beans
630- swt tato chicken chowder, 1/4c almonds

mon
12- spinach salad, strawberries, swt tato chicken chowder, protein mug muffin (1.5scp),
4- quest bar, apple, carrots, 1 oz salami
6- spinach salad, 1/3c almonds, grnd beef w/ salsa

Z's Lifted Butt Series Workout # 5 & BODY STAT UPDATE!

 Wasn't looking forward to this weigh in but here goes nothin'

125.6lbs

17.6%BF  (was18.4% last month)
*surprize! surprize!* 
:D

2 min yoga

5min JR

Lifted Butt Series Workout # 5
2rft:

• 20 Ugi Side Jump Lunges #10
• 12 dB Back Lunge 1/2 Pistol #12/#10
• 20 Ugi Sumo Squat Jump Leg Lift (each side) #10
• 20 Ugi Hip Thrust Sit-ups #10
• 20 *Plank Straight Leg Lifts

Time: 12:56
3 MIN BONUS: (15/15)
1 arm handstand hold
jump lunges

Total: ~21min

Sat eats:

12- spinach salad, carrots, shrimp w/ mustard, 1/3c almonds (6 bite starch:blue chips), 2 apples, quest bar

3- protein mug muffin (1.5scp whey, no xtra flour), green beans in ghee, 6 bites pizza

6- spinach salad w/ grnd beef, beer (as starch bites)

ZWOW #101

2 min yoga

5 min JR

ZWOW #101
4 rounds for time:

• 10 Forward/Backward Lunges w/ Hop (Each Leg) wV #12
• 20 Side Crunches - 5 reps at a time! #5
• 20 Side Jump Lunges #10 (ugi)
• 20 Reverse Plank Knee Tucks
• 20 Sec V-Hold

time: 16:23
total: ~ 21min
fri eats: 
12 - leftover paleo chicken alfredo, questbar, 2 apple, 6 bites starch (nana/brown rice), 1/3c almonds
3 - protein mug muffin (1.5scp/coc flour),  carrots, apple

6 - salsa chicken, Brussels sprouts, 6 bite starch, a few sips coc smoothie

Z's Lifted Butt Series Workout #4

Soooo...turns out this calorie counting method of IF is just not for me. That, combined with the excessive wine consumption in Florida is not going to delight me when I step on the scale and take measurements in the next couple of days. :( I'm going to go back to my ME/IF hybrid but with 5 bites of starch per meal instead of 10 STARTING TODAY! Plus I'm going to be scaling back the nut consumption (this ALWAYS gets me...grrr...) to 1/4c cup or 2T nut butter.

2 min yoga

5 min ROW

Lifted Butt Series Workout #4:
3 Rounds For Time:
decrease each round by half.

• 20, 10, 5 Kettlebell Swings #26/#30
• 12, 6, 3 1-Leg Elevated kB Lunge (each -- lean forward instead of straight up and down) #26/#30
• 20, 10, 5 Kettlebell Swings #26/30
• 10, 5, 3 Curtsy Lunges w/ side step-ups (each) #26/30
• 2, 10, 50 Kettlebell Swings #26/30
• *16, 8, 4 kB Squat / Single Leg Deadlift Combo (1 each) #30

time: 16:30

total: ~21min

ZWOW #52

2 min yoga

5 min JR

ZWOW #52

5rft:

Jump squat 20x

Side to side lunge hop/touch 30x

Cross leg pu 10x

Time: 11:20

10min tabata:

JR hi knees

Side plank L

JR

Plank

JR

Side plank R

Total; 26min

Fat Fighter [BMS!]

2min yoga

5 min JR

Fat Fighter [BMS!]
https://www.youtube.com/watch?v=0-vrco7pOZw 

P1: 9rounds - 10s/30s (6 min)

Pike jump/ jumpsquats - 11/10/10

(beat: 11/9/9)

Boat knee tuck/v-split - 11/14/12.5

(16/13/13)

Plank jump pushups (1 wide ft/1 narrow ft) - 11/11/9

(12/12/12)

P2: 9 rounds - 10s/30s

Left side lunge jump up w/ oblique twist - 14/14/13

(17/15/16)

Right side lunge jump up w/ oblique twist - 12/15/14

(17/15/16)

Elbow plank lateral hops - 13/13/13

(14/15/14)

P3: ".   "

*Inverted row (jG) - 14/13/9

(22/22/21)

Air squat - 17/17/17

Dynamic squat - 20/18/17

(18min)

Tabata bonus! 2rounds:

1st: Burpees tuck jumps (no pu)

2nd: hi knees jr

Total ~31min

ZWOW #29

Saturday:
zyoga #19 

~16min
===
Sunday:

10 min JR

ZWOW #29
https://www.youtube.com/watch?v=wQ9EsucslK8 
15 min AMRAP:
**jG pistol squat - 5x L then R
lateral jump overs - 50x
**jG inv row/knee tuck - 10x
180 degree burpees - 10x
# sets: 4.5

Total: 25min

Get These Abs [BMS!]

3 min yoga

5min JR

Get These Abs [BMS!]
https://www.youtube.com/watch?v=sEw99tlwwQU
http://www.bodyrock.tv/2010/08/27/get-these-abs-workout/ 

Combo #1:
2 squat jump/1 jump tuck/2 1/2 pu then power up on 3rd - 15x

Time: 2:22!!!
(beat 3:42) 

***2min JR

Combo #2:
10 kick ups/10 mtn climber peaks - 6 sets

Time at 6 sets: 1:58/10 sets completed: 3:16
(beat: 2:43) 

***2min JR

Combo #3:
10 one leg pike press/10 one leg squat jumps - 4x each leg 

Time: 5:39
(beat:2:44?!?!? Clearly I didn't do 8 total...beat Z - 7:12) 

***2min JR

Combo #4: 
20 break dancer pu

Time: 1:48
(beat: 2:38)

***2min JR

*Added Combo #5:
Tabata jump lunges - 19rep average

4min

Total: ~24min

Go Kaleo #10

 2min yoga

5 min JR

 Go Kaleo #10
11RFT: 

(I only made it through 8 due to screaming baby.)
*11 hand release burpees 
11 air squats
*1 arm handstand hold (~11s)
time: 8rft - 16:40

+ 9min JR

Total: ~30min

Z's Hotel Room Workout #2

2min yoga

5 min JR 

Z's Hotel Room Workout #2
3RFT
20 knee hugs
20 reptiles w/ pu
10 pistols (each--chair)
20 alt. step ups
20 jump squat/lunge back 

Time: 18:45

+ 8min tabata 

JR hi knees/jump squats

Total: ~31min

Hot Booty Circuit

2 min yoga warm up

5 min JR

hot booty circuit
2RFT:
kB swings #30 - 12x
dB alt. front lunge each leg w/ 1 bi curl #20s  - 12x
BB sumo squats #65+wV#12  - 12x
dB long arm crunches #15 - 12x
sB (on top of hips!) one leg glute R #30  - 12x
sB one leg glute L  - 12x
sB step up knee up R #30+12# wV - 12x
sB step up knee up L  - 12x
1 pu on bench/band kick back 1each leg (red) - 12x
side to side squat w/ band (red)- 12x
side plank leg lift R - 12x
side plank leg lift L - 12x
time: 18:39

Total: ~23min

eats:
see my fitness pal app 1820/d

ON TO FLORIDA!!!!

BR 30 Day Challenge Day 1 Part 2

2 min yoga warm up

5 min ROW

30 Day Challenge Day 1 Part 2
10/30s -- 32x (~21min)
JR
1. dB Bicep Curl #17.5s -12
JR
2. Straight Abs (Knees Up/k2e) -15
JR
3. Oblique V Abs Left #5 -12
JR
4. [hanging] Tricep Dips (dip st.) -11
JR
5. dB Chest Press #22.5s -13
JR
6. Oblique V Abs Right #5 -12
JR
7. dB Upright Row #22.5s -11
JR
8. BB Squats #65 -7
JR
9. **Staggered Push-Ups -9
JR
10. dB bent arm lat raises #20s -11
JR
11. ugi jump lunge and chop #10 -11
JR
12.  Pull Ups (full) - 6.5
JR
13. leg lift/hip lift -7 [don't forget to PAUSE at top!]
JR
14. **sB OH walking lunges #30^ -10
JR
15. BB Bent-over Row #65 -14
JR
16. BB alt one leg dL #65 - 8

You know you're disproportionate when...you can row with your upper body more reps than squat with your legs :(((((((

total: ~26min

eats:
WOW. FELL OFF THE WAGON THE LAST TWO DAYS :(((((
This is what happens when I don't get my free meal in during the week! I was waiting for this weekend but it didn't work out.
SUCK!
HOwever, when I woke up today it was clear my body had used it all because I was not bloated as sometimes can happen with a high carb day. So that's a good thing.
Today I will get back to it (and also log my food in my fitness pal again.)
:D

Zshred #22

FRI:
Zyoga (~14min)

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

2 min yoga

5 min row

Zshred # 22
*Each flight of stairs is 20 step ups
*Between each flight of stairs (or each 20 steps #15s) do an Ab exercise below.

    •    1st Floor: 10 Weighted Sit-Ups with Twist #15
    •    2nd Floor: 5 Ab Splitters (1jack knife/1 ankle touch/1 v-leg touch=1)
    •    3rd Floor: 10 Jack Knives
    •    4th Floor: 10 Russian Twists #25
    •    5th Floor: 10 Cross Knee Tucks (consecutive, each side)
    •    6th Floor: 10 Pike Toe-Touch
    •    7th Floor: 10 Over the Chair Kicks (each)
    •    8th Floor: 10 Leg Raise/Hip Lift
    •    9th Floor: 5 Side Plank Dip/Reach Thru (each)
    •    10th Floor: 10 Side Crunches (each)
    •    time: 16:27

****should have used heavier weights for everything!!!! 

JG inv. row tabata (4min)

Dbl arm 

Single arm

total: ~25

eats:
see my fitness pal app 1820/d -- still doing 1 free meal a week.

ZWOW # 93

2 min yoga

5 min ROW

ZWOW # 93

2RFT:
20 Jump Lunges
30 Seconds of Flutter Kicks (shoulders off ground!)
20 jump lunges
30 Seconds of Bicycle Crunches
20 Jump Lunges
20 jack knives
20 Jump Lunges
20 Forearm Plank Leg Lifts
20 Jump Lunges
20 Crunch & Butt Lifts
time: 14:28

rock climbing add on:
5s/10 -- 12x (3min)
rest
hang on finger board slight bend in arm 10s
rest 5s
hang at 90 degree
rest 5s
hang top/lock off

Rest 15s

total: ~22min

eats:
see my fitness pal app 1820/d

ZWOW # 113

2 min yoga

5 min JR

ZWOW # 113
15-Minute AMRAP
    •    10 Surfer w/ Jump Ups
    •    10 Side Plank Up L
    •    10 Side Plank Up R
    •    10 Surfers w/ Jump Ups
    •    10, 1 Twisted Climber to Upper Back Extension (2) #2s (half reps)
#sets: 3 4/5

total: ~20min

eats:
see my fitness pal app 1820/d

Zshred # 43

2min yoga

5min Row

Zshred # 43
3 rounds for time:
20 Alternating 1-Arm KB Swings #26
6 Alternating 1-Leg Push-ups (cross ankles)
10 Clean & Squat L
then R #26
100 High Knee's with Jump Rope (cross arms every 10 reps)
time: 11:16

tabata back squats #55 (4min -- 10/20s)
6/6/6/5/5/5/4/5

total: ~20 min

eats:
see my fitness pal app 1820/d

SS 30 Day Challenge Day 13

SS Day 13
10/30 --30x
BB sumo squat ##65 -22/22/21
alt dB step ups #20s - 8/7/7
BB squat w/  alt leg abd #65 -8/8/8
dB side lunges #15s -8/8/8
BB dL #65 - 12/10/9
ball ham curls - 16/16/14
reverse lunges #20s ^ - 15/14/12
4 squat jumps/4 squats - 2.5/3/3
bridges off ball (heels on ball) - 16/19/17
ext off ball (legs hanging off ball) - 14/16/15

total: ~25 min

ON TO ZGYM!!!! :D

eats:
see my pal fitness app 1820/d

ZWOW #57

2 min yoga

5 min JR

ZWOW 57
4RFT:
10 burpees
15 jump lunges #5s
20 *inv row/knee tuck
30 mtn climbers
40 air squats #5
time: 18:45

total: ~23min

eats:
see my fitness pal iphone app (1820/d)

SS 30 Day Challenge Day 12

2 min yoga

5 min ROW

SS Day 12
10/50s -- 20x
BB dL and row #55 - 11/9/8/7
ball pu/pike - 10/10/10/10
ball lower back ext #5 - 14/16/14/18
alt dB step ups #20s - 12/11/12/11
kB swing #26 - 21/18/19/19

total: ~25min

eats:
see my fitness pal app (1820/d)

ZWOW #52

2 min yoga

5 min JR

**modified some of the exercises so they're work and not yoga.
ZWOW #52
FT:
plank jump tuck - 10x
get down/rollover/v-up 10x
repeat 2x more...
---
knee hug/leg lift - 10x
roll over/commando pu - 10x
repeat 2x more...
---
ugi 3 jump lunge/3 lunge back knee ups #10  - 10x
ugi side lunge touch1x/squat jump 3x/side lunge touch #10 - 10x
repeat 1x more
---
pistol squats L #12wV - 5x
lunge hop L #12 - 5x
pistol squat R #12 - 5x
lunge hop R #12 - 5x
repeat 2x more...
time: 19:55

total: ~25min

NOT ENOUGH LEGS IN Sara's workouts!!! Seriously thinking of abandoning that challenge completely. It seems like Z is the only one who gives leg oriented workout outs which is where you really truly boost your EPOC. Plus, my arms are muscular enough. SO NOW I AM SIGNED BACK UP WITH ZGYM FOR 3 MONTHS!!!!! :D

eats:
tues - see my fitness pal app on iphone (1820)

SS 30 Day Challenge Day 10

2 min yoga

5 min ROW

SS Day 10
10/40s -- 24x
4spider pu 4plank jax - 3.5/3/3/3.5
dB squat thrusters #15s - 9/8/8/7
dB burpee/pu/3 standing lateral raises #12s - 3/3/4/4
4 kB sumo squats/4 kB swings #60 - 3/3/3/3
BB dL/row #55 - 8/8/8/8
4 reptile pu/4 v-ups - 2.5/2/2/2.5

sat -  see my fitness pal app on iphone (1820/d)
sun - "

Mon - "