dailyhiit show Ep. 16 & FITBIT & Fitnessgenes

Sent my fitnessgenes test kit out yesterday and I also got my FITBIT HR!!!! I am so excited to see what Fitnessgenes has to say!!!!!! They'll be testing my genetic markers for dietary things like food sensitivities and APOA5 (tells you how your body handles triglycerides and therefore if a high fat diet is either helpful or harmful to you in the long run) to genetic markers indicating what type of exercise, how frequently, # reps/sets to use, duration etc...that'll give me the fastest and best results. I have my hunches having been working out for so long and having tried all manner of exercises but it'll be good to confirm some things so I'm not always waffling in my approach. For instance this next 8 weeks I've been debating...strength focus or metcon focus? I finally opted for some metcon in ZGym because I think I've gained back a decent amount of muscle already and I feel that its time to shred the fat.

JR 10/20 -- 12x

5x5 back squat #70
time: 3:46

dailyhiit show Ep. 16
2RFT:
lateral hop dB cross punch #10s - 10x
inv row #12 - 10x
dB row L #25 - 10x
dB squat jumps #10 - 10x
plank tri kick back L - 10x
burpee (no pu) - 10x
dB row R - 10x
jump lunges #12 - 10x
plank tri kick back R - 10x
sB curtsey lunge/ OH shldr switch - 10x

Time: 10:48

+2min Tabata burpees 

Heart rate as high as 145

187 cal burned (but what is the EPOC, I ask?!?!)

Total time ~22min

Dailyhiit show Ep. 18

Last one!!! Eeeeeeee!!!! Again, I removed the stupidness from this workout. 

10/20--20x jr/burpee

Dailyhiit show Ep. 18
10/30 -- 18x
10 hi knees/4 tuck jumps - 4
Ugi walk over pu - 5
10 hi knees/4 tuck jumps -3.5
Ugi walk over pu - 5
Dyn squat #12- 18
plank jax 5hi/5lo - 2.5
Dyn squat #12- 18
plank jax 5hi/5lo - 2.5
Ugi lat hop over taps - 30
Jump lunge #12- 19
Ugi lat hop over taps - 32
Jump lunge #12- 18
Ugi burpee/front raise #10- 7
jump squats #12- 12
Ugi burpee/front raise - 8
jump squats #12 - 11
plank knee2ch L -23
plank knee2ch R -24

Join me next week for ZGym!!!!!

dailyhiit show Ep. 15

JR 10/20 -- 12x

5x5 band pullups (3black:2all)
time: 3:45

dailyhiit show Ep. 15
10/40 --15x
BB burpee row #60 - 6/6/5
10 russian twist/ 10 upright bicycles - 2.5/2.5/3
side burpee jump tuck - 9/8/8
jump lunge/twist #15 - 10/12/12
Inv row #12 - 13/13/15

Time: 22min

Dailyhiit show Ep 14

Final week of the Dailyhiit show!!! Next on to zgym! As the new year approaches, I'm thinking I need to revamp my diet. It's been sliding 😔 AND I BLAME IT ALL ON BREASTFEEDING!!!!!! 😩I'm going to add back that servings of carbs at meal3 but I'm going to limit carb choices to yams, brown rice, beans, oats and potatoes.

JR 10/20 -- 12x

5x5 back squat #70

Time: 4:26

DailyHiit Show Ep 14
10/20 -- 8x each couplet

Superman hold
Kb suitcase squat #26- 11L/11R/11/11
--
staggered pu - 7/6/6/6
jump lunge #12- 14/15/14/14
--
jack pu - 6/5/6/5
star jumps - 8/7/8/8

Time: 22:26

Looks like I'll be able to pull off all four dog walks this week! Ooooh yeeeeah😁v

Dailyhiit show Ep. 13 & zcut power cardio #2

Yesterday was a wash. Slight case of mastitis:( only had a dog walk planned but man was I down for the count. Round 2 :(

No more stupid yoga.

Burpee/jR 10/20 -- 20x

DailyHiit Show Ep 13
10/40 -- 15x
*box jumps (4risers) ^ - 22/20/17
high crunch 2x/ jump thru plank jump ins 2x -4all
*squat clean #50- 6/6/5
4 plank cross shin taps/6 hi knees- 4all
wide squat/dB touch/to narrow jump to wide touch #10s- 6/8/8

Time: 22min

&

To sub for no dog walk today i did zcut power cardio #2 (~15min) with warm up (~22min)

DailyHIit Show Ep 12

10/20 -- 12x JR

5x5 band pullups (2:3all) ^ next time!
time: 3:28

Dailyhiit show Ep. 12
10/40 --15x
Burpee (knee mod) - 9/8/8
bosu lunge back hop up R -10/9/9
close pu 2x/4 dyn squats #12- 3all
bosu lunge back hop up L - 9/10/10
BB dL #70- 12/13/13

Time 22min

DailyHiit Show Ep. 11

Enough upper body already!!!!!!! 😡😡😡

10/20 -- 12x JR

5x5 back squat #70

time: 4:06

Dailyhiit Show Ep. 11

10/40 -- 15x

pu/shoulder tap 2x/BB upright row 2x #50- 4/3/3

4 alt 1 arm kB swings #26/2 tuck jumps - 4/3.5/3 

5 tri dips on bosu/5 tri pu on bosu - 2all

Single leg inv row - 20/17/18

dB squat/press 180* jumps #15s - 6/6/5

Time: 22:36

Dailyhiit Show Ep. 10 & ZCUT Power Cardio #7 (sub 4 dogwalk)

No help with Jaxen today so I've got to do some power cardio to make up for it.

Here's the warm up & cool down 
Here's the workout (#7)
--------------------------
~25min

& Later.......

10/20 -- 12x

5x5 band pullups (2bl:3all)
time: 3:40

Dailyhiit Show Ep. 10
10/50 -- 12x
row lvl7
Plank single leg slide in 4x/curl 4x #20s L 3.5/3/3
lat walking plank2x/plank jack 2x - 7/8/7
Plank single leg slide in 4x/rev fly 4x  #15s R - 3 all

22min 

Dailyhiit show Ep. 9 & BODY STATS!

W- 31"
H- 39"
bb- 36.5"
NO change. 😭

Couldn't be because of all those cookies?!?!? Womp womp. I think I need to take it up to 5x wk. so this week I will do that, work on limiting sweets and moderating carbs. Hopefully in 2 weeks I'll have made more progress.
===========

Movin' into 10 second rests this week!

JR 10/20 -- 12x

5x5 back squat #70
time: 4:04

Dailyhiit show Ep. 9

10/20--8x each couplet

Bb clean and press #50 - 3.5/4/4/4
fast feet (wide) 3s to plank- 4/4/4/4
-- feed baby break --
*plank row 1/knee tuck 1 #25s -7/7/6/5
burpee/jump tuck (no pu) - 5/5/5/5
--
twisted climber - 13 all
bag lat hop overs - 12/13/15/14
 ---

Burnout (b/c of baby break)

10/40--4x

3 DB plank punch/3 squat press L #8

Bosu butterfly strokes

3 DB plank punch/3 squat press R

Pile pu (ft on bosu)

Time: 26min

DailyHiiT Show Ep. 8

Getting slightly annoyed with these workouts 😤 I just HATE it when they try to pack in a ton of different movements per 1 exercise time slot. Hope next week is better. Can't waaaaaaaaaaiiiiiiit for ZGYM in JANUARY!!!!

10/20 -- 10x JR

5x5 band pullups (black 2: r&b 3)
time: 3:42

DailyHiiT Show Ep. 8
15/35 -- 15x
sB lift opp shoulder/lunge back/drop/2 jump squats #30 - 4/4/4
kB wood chop L #26/18- 9/14/13
pu/sB drag across - 6/5/5
kB wood chop R - 9/13/14
sB OH situp/leg raise/hip lift #30 - 3/3.5/3

Total: 22min

DailyHiiT Show Ep. 7 & squat error!

So it looks like my math skills have failed me again. On all previous blogs where the squat weight is marked 55 pounds it actually is supposed to be 65...oops. I believe that error started here but today will reflect the accurate weight.

10/20 -- 10x JR

5x5. Back squat #65 ****** UP IT NEXT WEEK!
time: 3:10

DailyHiiT Show Ep. 7
15/35 -- 18x
low speed skaters #12
BB squat/leg abd #65
tricep pu/curtsey lunge, back lunge (hands on floor!)
sB back lunge kick L #30
10 mtn climbers/10 jump lunges
sB back lunge kick R 

Time:26min

Later.....
I did ZCUT pwer cardio #6 w/ warm up & cool down (~25min) to sub for my second missed dog walk.

Dailyhiit show Ep. 6 & zcut sub

EPIC powder day on Tuesday!!!!! 🏂❄️❄️❄️

Some soreness but mostly from falling.

======

10/20 -- 10x JR

5x5 band pullups (black band only 1 & 4 both bands)
time: 4:10

Dailyhiit show Ep. 6
15/35--15x
superman pu #4s - 6/5/5
dB hook,cross L/heel2butt jump then R #8s- 9/10/10
8bosu lat hop overs/4 1/2 burpee jump ins #12- 2/1.5/2
bosu glute bridge/BB chest press #55- 10/10/9
squat jump fwd/dB squat and f raise 2x/jump back #8s- 6/6/6

Time: 21:40

Later on I added the zcut power cardio: Workout #3 w/ warm up & cool down (~25min)

Since its been too snowy (tuesday) and too cold (today) for dog walks. Hoping the weekend is better!

ZCUT Power Cardio #1 (Snowy Day ARD)

Today was supposed to be active rest (walk the dog) however it is snowy and cold and baby face is still asleep so I did THIS:

ZCUT power cardio #1 (w/ warm up & cool down = 25min)

FT:

10 burpees

10 jump tucks

10 burpees

20 jump lunges 

10 burpees

30 crab kicks

10 burpees

40 low jack side kicks

20 burpees

Time; 10min

It was a little more intense than walking the dog but only for 10 min. The warm up and cool down were pretty mild.

Dailyhiit show Ep. 5 & snowboarding tomorrow!

10/20 -- 10x JR

5x5 back squat #55
time: 3:40***************PR!!!!!!!!

   ^add 5lbs next time!

DailyHiiT Show Ep. 5

15/35--12x ****oops...shoulda been 45!

Inv row #12- 14/15/13
Plank k2e/twisted climbers L - 12/10/10
Plank k2e/twisted climber R - 10/11/9
pu/plank kick back L 5x, pu, R 5x #12- 2.5/2.5/2.5

Time: 18:40

========

Snowboarding tomorrow!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

POWER YOGA DAY 1

This was good until they cut out the middle part. The video is 22min long but it's a long intro and shavasana at the end so I don't really feel like I got my solid 20min in. That's ok for today...I'm tired as fork.

http://youtu.be/Ls64XxsV_YI

DailyHiiT Show Ep. 4

Ooooh boy! If I keep these PRs up on my back squats I'm going to have to add another 5-10lbs! Same with my pull ups, BUT I'd just take away the red band instead of adding weight.

10/20--10x JR

5x5 band pullups (all)

Time: 4:11

DailyHiiT Show Ep. 4

10/20--8x (each couplet -- 4min)
kB swings #26- 14/14/14/14
burpee kb hop overs (no pu)- 5/4/5/4
--
kB goblet squat #26- 7/7/7/7
inv wiper rows #12- 8/8//10/10

--
lat bosu hop overs - 11/9/11/12
bosu burpee jump ons (no pu) - 4/4/4/4

time: ~21min

DailyHiiT Show Ep. 3

10/20--10x JR

5x5 back squat #55

Time: 3:52 ****************PR!!!!!!

DailyHiiT Show Ep. 3

15/35--15x***
dB squat/press #15s-  9/7/6
bosu one arm burpee twist jump/jump tuck - 5/6/6
bosu elbow plank/hip dip2/full plank/reptile2 L - 4/4/3
bosu tuck abs - 17/18/19
bosu elbow plank/hip dip2/full plank/reptile2 R - 4/4/4

Time: ~21min

***working up to that 10s rest as you can see.....

DailyHiiT Show Ep. 2

10/20--10x JR

5x5 band pullups (5)!!!*****pR

Time: 4:06*******pR

DailyHiiT Show Ep. 2

15/45--12x

Db side lunge/back lunge combo #15- 9/8/7
dB 1 leg dL/split squat combo L #12s- 7/7/7
dB dL/split squat combo R - 7/7/7
dB squat jump5/squat hold/front raise hold 5s #12-3/2.5/3

Time: 21:06

DailyHiiT Show Ep. 1

Soooooooooo.......
I decided to go with the DailyHiit Show for 4 more weeks. I almost went with Jamie's program but then I did some research. Turns out that prolonged prolactin levels suppress testosterone sooooooo...why bother with an intense muscle building program if it's not going to help very much? Plus I decided that this year (2016) I'd start running my programs for 8 weeks each followed by an active rest week or two (alternate yoga/hiit sprints or JR) anyways. Might as well start early.

Program details:
4x week DailyHIiT Show Workouts
4x 1.5 mi dog walks -- baby wearing
1x 20-30m power yoga

This schedule is about all I can handle given my current sleep disruptions.

And now....the moment I've been dreading...
THE WEIGH IN!
W- 31"
H-39"
Bb-36.5"
lbs- 148.8

While my weight hasn't moved much I've been losing inches pretty steadily. In two weeks I'm down another 1/2" on my waist and an inch and a half around my belly button! Score. I'll bet you all those cookies and pies over thanksgiving totally held me up though;)

======

JR 10/20--10x

5x5 Bk squat #55

Time: 4:13*************PR!!!!!!!!

DailyHiiT Show #1
15/35--15x (12:30)

**inv row #12- 13/10/10
bent db curl 5/jack press 5 #15s- 2.5/2.5/2
pike pu/regular pu/wide leg jump ins - 3/3/4
bent BB row (overhand) #55- 15/13/14
1 jump lunge/4 dB cross punches #8s- 7/7/7

Time: 21:43

Day 26 &27 BR bootcamp AAAND fitness genes test! w00t!

DAY 26
A R D
============

Today I am feeling very disgusting in my body. It's to the point where if dwell on it for more than 30s...I might just have a melt down. It's been like this for the last week or so and prompted a special purchase: a fitness genes kit!!! Excited to receive it soon! However, I didn't think about the impact breastfeeding would have on the hormone part of the results so I'm not sure I will test now...raaarg.

Day 27

10/20--10x JR

5x5 band pullups (4:1)

Time: 4:25

Day 26

20/40--12x

Dynamic squats #12- 22/18/16

4db punch/4sqt side kick #8s- 5.5/4.5/4

Bb jR

bosu lateral jump overs #12 - 20/19/18

Time: 22:25

Day 28 BR flow

Day28

20m power yoga instead...
^def challenging...maybe a little too much of the back bending stuff. 

Day 24 BR bootcamp

I have to admit...this is getting a little boring to follow. I always have that problem with the 30 day challenges though. I want to move on to something else by the time the last week rolls around. Oh well. I'm gonna hang with it anyways!

JR 10/20--10x

5x5 band pullups (3b/2+ft)

Time: 4:30

Day24

20/40--12x

Hand release pu- 11/9/8

Ball Db pullovers (Ddl) #25- 12/11/9

Db front raises #10s- 17/15/17

Dbl tri kickbacks #12s- 18/16/16

Time: 21:30