HiiTMax Workout #5

HiiTMax Workout #5
10/30 -- 48x **shortened to fit my time frame!!!!**
4x4 means 4 full reps then 4 pulse reps!!!!!!!!!!
1. Bosu Front & Side Raise #10s - 14/12
JR
2.  bosu bicep curls 4x4 #20s - 2.5/2
JR
 3. **BB stationary lunges L #65 4x4 - 13/13
JR
 5. bosu racked full Squats #20s - 6/6
JR
 7. bosu OH tri ext #25 – 4 x 4 - 4/4
JR
 8. **BB stat. lunges R #65 4x4 - 12/13
JR
 9. bosu Bent-over Row – 4 x 4 #25s - 3/3
JR
 10. bosu[flipped]Chest Press – 4x4 #25s - 3/2.5
JR
 11. BB Wide Squats #77 4x4 - 3/2.5
JR
 13. Side plank – inner thigh lift – right - 18/17
JR
 14. Side plank – inner thigh lift – left - 18/16
JR
 15. Dive Bombers- 6/6
JR

Total: 32min

Sunday eats:

10am
Nature's Path - Heritage O's Multigrain Cereal, 30 g or 3/4 cup
Quest Bar - Peanut Butter and Jelly Bar, 60 g
Bananas - Raw, 0.5 medium (7" to 7-7/8" long)
Preworkout Snack?
True Story - Organic Sliced Turkey, 3 oz
Mjk_fuji_apple - Apple Medium, 1 each
P28 - White Chocolate Peanut Butter, 22.0 g
130/2pm
Kirtland Wild Planet - Albacore Tuna, 5 ounces
Bybee Foods - Green Beans, Organic Whole, 1 cup (90g)
Ritz - Mini Peanut Butter Crackers, 7.92 sandwiches
Macadamia Nuts - Raw-1 Nut, 6 Nut
7pm
Napoleon White Balsamic - Balsamic Vinegar, 3 tbsp
Ground Beef - 90/10, 6 oz
Generic - Mixed Salad Greens - Organic, 2 CUP
La Favorita - Flour Tortilla - Wrap Size (68g), 0.3 tortilla
TOTAL: 1571cal, 129g cho, 64g fat,131g pro

HiiTReps #15 & HiiTLean #13 MASH UP!

After a week of doing these types of workouts, I decided I'm going to nix the AM jump rope and do 30 min of JR/weight lifting intervals during nap time instead. I feel like I need to mix it up a little and I feel like 40 min may have been too hard on me. I did get some good results but those are all to waste now. Tomorrow I get back on the scale and do measurements and restart this thing. My goal is to be better at nutrition and I have reset my caloric intake for 1599/day. I have thoughts about going back to paleo since obviously the flexible dieting thing is not working for me. INstead of brown rice for my carbs, I'm eating graham crackers or some other processed garbage. Everything in life is really black and white for me. You're in or you're out. I eat them all the time or never. At 31 years old and having done this for most of my adult life....aaaaah....I should know better...........

HiitReps #15

10/50x -- 16x

BB 1/2 Squat #77 - 14/14
JR

sB dyn squats #30 - 24/26
JR

sB side squat/lunge back (alt) #30 - 8.5/8.5
JR

dL #77 - 17/14
JR
THEN:
HiiTlean #13
10/30s -- 20x
wV jump lunges #12 - 26/23
JR
back lunge & curl & press #20s - 6/5
JR
*prone dB pass behind back #4 - 8/8
JR
180 snoboarder jumps #12 - 8/10
JR
straight leg situp/chop to one side #20 - 8/7
JR
+ 1 extra BONUS ROUND of burpees - 6 (to make it 14min even)

total time: 30 min

Sexy Booty Curves

Sexy Booty Curves
http://www.bodyrock.tv/2012/05/03/day-3-may-30-day-challenge-%E2%80%93-hit-your-climax-%E2%80%93-bodyrock-burn-sculpt/
10/50 -- 16x
1) Side lunge hop touch downs #12- 40/38
JR
2) Spider Push-Ups- 15/13
JR
3) knee hugs #12- 18/19
JR
4) **ab splitters #12- 7/6
JR

10/50s -- 16x
1) Bicep Curl & Press #15s - 12
JR
2) **jump lunges #12 - 28
JR
3) SB kb front Squats #62- 8
JR
4) chair Triceps dips #15- 14
JR
5) **inv row #12- 14
JR
6) Upright row #15s- 20
JR
7) Bent Over 90 Deg. Row- 20
JR
8) **oh DB ball crunch up #15- 11

JR

Total: 32min

Zkettlebells #6 & Fat Turkey Attack WO by k8*

3/12 legs:

Kb SB Bb st. Lunges #50

Ball ham Rollins (ea)

Time: 7:07

Zkettlebell #6
http://www.sweatfactor.com/zgym/kettlebell-series-6/
Kettlebell Series Workout # 6:
10/50--16x
    •    Figure 8 Squats #37 - 20/27
    •    Jump Rope
    •    Kettlebell Snatch L) #25 - 18/17
    •    Jump Rope

           Kettlebell Snatch R #25 - 16/17

           Jump rope
    •    Alt. Kettlebell Swings #25 - 28/29
    •    Jump Rope
THEN
10/50--16x

Kb lunge bk pass under and curl L #25 - 14/14
JR 
Kb lunge bk pass under and curl R - 14/14
JR 
Stability Ball unilateral reach up crunch L #15 - 21/20
JR 60s
Stability Ball unilateral reach up crunch R 15x - 18/20
JR 60s

Total: 39min

HiiTMax Workout #4

The  HiiTMax Workout 4
10/30 -- 72x (48min)
1. *3 jump lunge kick thru #12 -5/4/4
1st round - Dynamic squats  #12      2nd - dyn sqt no weight        3rd - BB JR
2. *sb BB One leg – Dead lift R #62 - 8/9/9
Dynamic squats
3. *sb BB One leg – Dead lift L - 9/9/9
Dynamic squats
 5. Elev ft Push Up & Touch Toe #12 - 7/5/5
Dynamic squats
 6. [sbkb on broom) F Squat & side leg lift #62 - 6/6/6
Dynamic squats
 6. Upright bike legs & rope pulls #12 - 30/27/19
Dynamic squats
 7. dB pullover/st. leg sit up & OH press #15 + #12 - 8/6/6
Dynamic squats

10. *Lunge back hop up R #12 - 11/8/10
Dynamic squats
 9. Super-girl push-ups - 6/6/
Dynamic squats
 10. *Lunge back hop up L - 10/10/9
Dynamic squats
 11. Side plank DB tip k2e L #12 - 11/11/10
Dynamic squats
 12. Side plank DB top k2e R #12 - 10/10/11
Dynamic squats

Total: 48min

HiiTMax #3

3/12 back:

1 arm sbkb row #25

Hsct 12 total #12

Time: 6:06

HiiTMax Workout #3
 10/30 -- 48x
1. Plank Jump Overs - 22/18
JR High Knees
2. split leg abs/tuck w/ dB pullover* - 4/3
JR High Knees
 3. elevated pike press (elbows out!) - 7/7
JR High Knees
 4. *sbkb front squats #25s +12- 7/7
JR High Knees
 5. Reverse Pull Ups – Switch Legs - 9/9
JR High Knees
 6. *dB jump lunges #15s - 20/18
JR High Knees
 7. TRX OH tri ext on knees - 10/10
JR High Knees
 8. Plank – Side Fly & Front Raise L #15 - 6/7
JR High Knees
 9. Plank – Side FLy & Front Raise R - 6/7
JR High Knees
 10. *Kb Curtsey lunges #25 + 12 - 11/11
JR High Knees
 11. Leglift/OH dB pull through V-legs #15 - 6/6
JR High Knees
 12. *ab splitters #15 - 3/4
JR High Knees

Total: 38min

HiiTMax Workout #2

It occurred to me that I need to start eating real food for breakfast instead of protein shakes. I'm going to start making a beef, spinach, Egg white bowl and splitting it into portions to last a couple days.

3/12: legs

DB split lunges #25s

Kb suitcase squats #40s

Time: 7:11

HiiTMax Workout #2
10/30 -- 48x (32min)
1. 1/2 Burpee & dB upright row #25s - 8/6
JR
2. dB boat pose, knee tuck, med ball press OH #15 - 11/12
JR
3. Med ball jump over/3 squat jump/jump back/pick up and press #15 - 3/3
JR
4. 4 twisted climbers/4 jack pu - 2/2
JR
5. Med ball Strict Mtn Climbers - 33/29
JR
6. *plank row #25s - 10/11
JR
7. Db Front & Back Lunge – Left Leg #25s - 5/5
JR
8. DbFront & Back Lunge – Right Leg - 5/5
JR
9. dB jump & squat Tricep kick back #15s - 7/7
JR
10. *dB squat jumps #15s - 14/13
JR
11. Med ball Jack knives #15 - 7/7
JR
12. *med ball side lunge hops #15 - 13/16
JR

Total: 39min

Eats: boooooo :(

Sexy Butt & Abs Challenge Day 5 & down to 15min JR

Going lighter with my am jr sessions because I've been soooooooooo uncontrollably hungry lately. This week I had two freemeal dinners :(

AM: 16min tabata JR/burpee

PM: 3 min yoga

3/12 back:
lat pulldown #132
BB ovhnd row #65
time: 4:40

Sexy Butt & Abs Challenge Day 5
p1: 10/50 -- 12x (wV on!!!)
BB front squat (fast drop/slow up) #55/45 - 10/10
jump squats (touch g)4/side kicks4 - 4/4
BB front squat (slow drop/fast up) #55/45- 8/7
4 jumping jax/4 h&ft jax - 4/5
lunge back touch ground/1 leg hop up (4 ea alt.) - 6/5
hi knees - 120/119
p2: 10/50 -- 6x (wV on)
BB front sumo squats 4/hold 10s #65 - 3
dyn squats- 25
sB side to side lunge shift (hold sB low in front of you) - 16
BB stiff leg sumo dL w/ 1 pulse up #65 - 11
BB glute bridges #65 - 27
BOSU butt lift/squeeze - 22

Total: 39min 

HiiTMax Workout #1

NO AM JR (see WO below for JR-ing)

PM: 3 min yoga

HiiTMax Workout #1

10/30 -- 48x  (32min)
**no weight vest
1. Dynamic Squats #12 - 23/18
JR hi knees
2. Clean & Press
 #55 - 6/6.5
JR
3. 10 High Knees & 4 x Jump Lunges
 #12- 3.5/3.5
JR
4. *Lunge & curl – Left#20 - 10/11
JR
5. Lunge & curl – Right#20 - 10/11
JR

6. ugi hands plank jump ins - 19/25
JR 
7. 180 burpee no pu - 10/10
JR 
8. Triceps Dip & Knee raise
 - 8/7
JR 

9. *Left – SB Step Up & Kick Out
 on highest step #42 -8/7
JR 
10. Right – SB Step Up & Kick Out
 - 8/7
JR 
11. Opposite shoulder pick up, Squat, drop, pu, jump tuck- 3/3
JR 
12. kB Swings
 #30 - 14/12
JR 

total: 32min

Guns & Pistols Series Workout #4

AM: 20 min JR

PM: 3 min yoga

3/12Legs:
bk squat #65
DL #65
time: 5:55

Guns & Pistols Series Workout # 4:
3 Rounds for time!
    •    10 *Expl Inv Row
    •    10 Pistol & Side Kick (each leg) #12/#12 for half/0#
    •    20 Jump Lunges #12
    •    10 Pike Press Leg Lift (alt legs)
    •    10 Pistol Back Kicks (each) 
time: 18:39

total: 44min

eats:
[wed freemeal]

The HiiT #12

AM: 20 min jr/burpee

PM: yoga w.u

3/12 back:

Bb und hand row #65^

Surfer swims #4s (ea)

Time: 4:33

The HiiT #12
10/50s -- 16x
*step elev foot walk over plank - 18/15/14/15
wide leg (pu)burpee/jump tuck - 8/9/8/8
dip station obliques - 23/24/23/22
*BB curtesy lunge/kick #55 - 11/12/11/11

total: 40min

eats:

Zshred #47

AM: 20 min JR

PM: release/yoga/lift

Zshred #47
3RFT:
12-Cursty Lunge with curl then upright row
 #20/17.5s
*1 min box jumps - 33/31
12-jump lunge kick, bent over 90 deg row
 #15s
*1 min box jumps - 31/27
12-alternating one arm KB snatch + burpee #30 (oops just cleaned instead of snatched :(   )

Time: 15;36

BONUS!!!!!!!!!
Z's 5 Minute Chair Workout

5 min AMRAP

chair tri dips - 10x

split lunge hop L - 10x

split lunge hop R - 10x

bench hop overs - 10x

ft elev reptiles - 10x

#sets: 3

Total: 40min

Eats:

HiiTLean #5

We're well into the holiday season where terrible food and drink choices become both abundant and extra desirable. I did ok in October saving the candy corn to only twice (throwing away the rest before I ate the whole bag) and Halloween candy on Halloween only. For Thanksgiving we will be in MT and I will really have to watch it as I tend to fall apart around my family. I'll save the freemeal for Thanksgiving day and try to keep the wine to a minimum the rest of the week too (the fact that any amount in the evening ruins my sleep is extra motivation.) Hoping the lower calorie intake will help towards these troubles too. Then on to Christmas.  

    (눈_눈)

AM: 20 min JR

PM: yoga warm up

3/12 legs:
sB bosu front squat #42
Sissy squat #37
time: 7:00

HiiTLean #5
*2rFT:
DB full clean/squat and press #25 - 15x alt
dB front raise/lateral raise #8s - 15x
plank row/tricep ext #15s - 15x
*suitcase squat 2g/wide bi curl/narrow bi curl #15s- 15x
*strict mtn climbers - 30x total
*1 leg inv row - 15x
time: 16:20

*changed or mod exercises

TOTAL: 43min

eats:
(friday free meal @ dinner)

Want U Back

AM: 20 min JR

PM:  yoga wy

3/12 legs:
back squat #65
curtsey lunge kick #35
time: 9:37

Want U Back
10/50s -- 12x
side to side lat step hops overs - 30/23/23
BB 2 low walking side squats & press #45- 7/8/6
side to side jump touch - 39/32/34
sB shoulder: 3 low squat, switch shoulders 3 med squat, switch 3 full squat #30- 6/6/6

total: 41min

eats:

Kettlebell Series Workout #11 & lower cal 1683

Lower my calories to 1683 (approx 200)! 1863 allowed me to put on some muscle which is great but now I want to focus on fat loss!

AM: 20min tabata jr/burpee/row

PM: release//lift (blue)/yoga x 2

3/12: back

Lat pulldown #132

Ball prone cobra swim (each) #4s

Time: 6:30

Kettlebell Series Workout # 11:
15-Minute AMRAP!

• 20 one-arm KB Swings/side step (each) #26
• 10 Clean, Full Squat, then Press (each) #26
• 10 Back Lunge + Pass Under + one-leg dead lift (each) #30
• 10 Racked kB Side-Crunch (each) #18

#sets: 2 1/4+

Total: 41min

Zshred #15 & BODY STATS UPDATE

SUN:
20 Min JR/Burpee
Indoor climbing [autobelay] 9,10-,11-attempt (2x -- 1/2 way), 10+ attempt (1/2 way), 10,10, 10+ attempt (1/3 way), 8

======================
Body fat: 16.1% (tri-14,thi-17.6,s.illiac-5)

Circumference: Hip-37", Waist-28"

129lbs (perfect situation = weight is up/body fat is down!)

AM: 20 min JR

PM: psoas release//psoas lift/yoga x 2

3/12 back:
upside down inv row #12
dB rev fly/Y fly #10s
time: 5:41

Zshred # 15: 
Breakdown: 15 min AMRAP

• 15 weighted bridges to Sit-Up #25
• **15 side burpee jump tuck w/ pu
• 30 TRX** Mountain Climbers
• **15 side burpee jump tuck NO pu
• 20 db back lunges into Jump Squats #20s

#sets: 2. 2/5
 total time: 40min
eats:

Tabata Surf Workout #2 by k8* & What's UP With ZGym!?!?

I just noticed that ZGym changed. I'm pretty sure I paid through the end of this month so I'm a little pissed. Some of the content is available for free on sweatfactor.com but they want you to pay for most of it. My access has also been denied at Zuzkalight.com so booooooooo. I really wish I didn't love her workouts...

[FRI] AM: JR 20 min

[SAT] PM: yoga warm up

3/12 Legs:
sB side lunge #30 (each)
back squat #65
time: 8:46

Tabata Surf Workout #2 
10/20s -- 8x
renegade rows (no pu) #25 - 9/8/8/8

Bosu elbow plank toe rock/side rock - 16/17/19/19
10/20s -- 8x
bench super man hold/paddle #5s - 12/9/10/8

Plank knee tuck and twist on bosu - 7/6/6/7
10/20s -- 8x
dB bosu goblet squat #18 [+wV] - 4/4/5/5

Ab splitters #12 - 3.5/4/3/3.5
10/20s -- 8x

Ugi jump lunge chop #10 - 8/8/7/6

Plank foot walk overs - 6/7/8/7

Total: 44min

Eats:

Z's Guns & Pistols Series Workout #1

AM: 20 min JR 5/55s -- 20x

PM: 4/9 back
lat pulldown # 136
rev fly #15s
time: 4:36

Guns & Pistols Series Workout # 1:
Breakdown: 2 Rounds for Time!

• 10 Pistols (alt) #12
• 10 Staggered Pushups
• 10 Pistols #12
• 10 Santana 180 Burpees #8s (=pu2sideplank)
• 10 Pistols (alt) #12
• 10 One Arm Press-Up (alt)

time: 12:25

TOTAL: 37 min

mon eats:
10 - capp shake, peach
2 - meat & veg sauce, brocc w/ parm, 1/3c nuts, 1 slice ezekiel bread
4 - RISE protein bar, coleslaw
7 - paleo carrot soup w/ extra chicken

ZSHRED #40

AM: 20 min JR

PM: 2min release//30/30s -- lift/yoga x2

3/12 back:
1 arm row #35
dB back ext (behind head) #8
time: 5:10

ZSHRED #40
2RFT:
10 f/b lunge pass unders L #30
1 min box jump burpee w/ pu - 7/9
10 f/b lunge pass unders R #30
1 min box jump burpee w/ pu - 9/9
10 kB roll back/stand up & press #30
10 kB touch pu
1 min box jump burpee NO pu - 11/11
time: 16:59

total: 42min

eats:

Z's 5 Min Full Body Blast + Surfing Workout #1

AM: 20 min jr/burpee

PM: yoga warm u

3/12 Legs:
DB bosu sit squat #15s + wV 42#
Sissy squat w/ 25plate and wV 37#
time: 8:20

Z's 5 Minute Full Body Blast WO
5 min AMRAP w/ #30 kB
kB alternating snatch/swing - 10x
kB figure 8 squat w/ elbow twist - 10x
fwd jump/back jump/get down - 10x
#sets: 2
&
Surfing WO #1
10/30 -- 18x (12min)
ball dB prone straight arm pull back (1 at a time) #4s - 9/12/13
dive bomber pu - 7/6/6
*db squat jumps #15s - 16/15/14
med ball opp foot to shoulder chop [EXPLODE UP hit wall] L #10 - 12/11/10
med ball opp foot to shoulder chop [EXPLODE UP] R - 11/12/12
bosu rail grab squat n jump (blu side up) #12wV - 7/7/7

Total: 43min

Eats:

Show Your Skin & This Feels Hot

AM: 20 min JR

PM: release/yoga/lift

3/12: back
lat pulldown #132
prone uni-lat dB wiping circles #4 (each)
time: 5;14

Show Your Skin
10/50s -- 12x
1) High Cross Toe Taps - 54/58/60
2) Plank Leg Cross Under to One Arm Oblique Taps - 32/33/31
3) Reverse Push-ups [Legs Close/Legs Far Alt.] - 21/22/22
4) 2 x Side Plank Push-Ups,Oblique K2E, Tuck Jump Alt Sides - 5/5/6
This Feels Hot!
10/50s -- 4x
1) BB Step Up L #55 - 12
2) BB Step Up R #55 - 13
3) Bench One Arm Row/Opp Leg Tuck L (weight is down/knee is in) #30 - 14
4) Bench One Arm Row/Opp Leg Tuck L #30 - 13

total: 41min

eats:

 over :(

SnowDay Challenge

AM: JR 20 min

PM: yoga warm up

*********3/12********
pistols #12 (each)
dL #65
time: 8:40

DailyHiiTBlog SnowDay Challenge Workout
2-3RFT:
20 Walking kick lunges #42
30 Star jumps*
20 Inner thigh lifts (on each side -- on step!)
20 dbl ball ham roll ins
20 dip st. V- lift abs*

Time: 13:42
*changed exercises due to the fact that it was leg day already.

Total: 42min

Eats:
2 bad days of eating around halloween but oh well! here's yesterday's...