Emily Skye circuit 8 legs + rest day yoga

Fri:
20 min yoga for flexibility lvl 1

=========
Sat:
FT:
Air squat 10,15,20,25

St. DB Lunges 6each, 8,10,12// #25,22.20,17

Kb sngl leg dL 6each,8,10,12//#45,40,35,30

Kb swing 12,16,20,24//#45,45,40,40

*Z's wall kick pike press 6,8,10,12

Time: 15:50
&
JR to 25! 10/40--12x

Emily Skye Circuit 11 legs

4Rft:
kB elev squat #50- 12x
curtsey lunges#30sB - 12each
sB glute bridge #65- 12x
BB dL #65 - 12x
plank leg lift all L then R- 12ea

Time: 15:06

&

JR to 25 (10/40--12x)

Emily Skye circuit 7 legs & abs + Zcut #10 sub

Super sets 4x each:

V-up - 10x

KB side lunge #30 L- 10x

-

3min JR/burpee tabata

---

Oblique crunches #5 - 25x each

Kb side lunge R - 10x

-

3min JR/burpee tabata

---

Russian twist #30 - 20x

Sb glute press #50- 16x

-

3min JR/burpee tabata

---

Alt. 1 leg squats #12 12x total

Wide knee sit up - 12x

Time: 29:02

+

Too snowy to walk a dog so I did Zcut warm up, cool down and workout #10 instead!

Emily Skye Circuit 6 Upper Body

4rft:

Pull-up (#12-1x//0#-2x//1x//1x)

Alt. Front raise #15s- 12x total

Pull-ups

Rev fly #15s- 12x

Pull-ups

Bb row #65- 12x

Pull-ups

oh Ball crunches #15- 12x

Time: 13:15

&

JR to 25! 10/40--15x

Emily Skye circuit 5 legs

NEW WEEK!
NEW FOOD GOALS!

Ugh. I really thought last week was going to be better but my improvement probably ranks more on the slim to none scale than anything else. If I really want to lose these last 10lbs, I really have to step up my [nutrition] game. That's what the last 5-10lbs are ALL about. While I did manage to whittle down to one serving of processed carbs a day...I think I replaced the other with gummy bears. Damn potty treats. Great for Jaxen....not so great for me. So here's how I'm going to fix my sweet tooth: anytime I get it I'll make an Amino X slushie (1/2 scoop Amino X, ice cubes, h2O, blend.) I'm also going to work my way back into IF. I'll start with a 16/8 so I'll be fasting from 830pm to 12:30pm with only my BP coffee before then.

FT:
BB back squats #45-12x/30s JR - 4x

--

Reptile runners 24 total/30s JR - 4x

--

Step up (hi) #10s- 12x/30s JR - 4x

--

Jump squat #10s 10x

Kb elv dL #40-12x

30s JR 

4x

Time:25:55

Emily Skye circuit 4 Abs & legs

AMRAP 15min:

Glute bridge abd and press- 30x 

Bicycle crunch 30x

Hanging knee raise #10- 8x

Pistol #12 - 8x each

Plank Jax 10x total

Sit-up bicycle clap unders 12x total

Kb alt. Single dL #40- 12x total

#rnds: 2 2/7

&

JR to 25! 10/40--12x

Emily Skye [amended] Circuit 2 Abs & Legs

Tuesday's wO:

15min JR intervals 10/40

Rock climbing indoors: 5.8, 9, 10-,10-, 10+

Dog walk 2mile (stroller)

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

Thursday's WO:

Super sets! 4x each couplet

1a) leg raises - 12x

1b) glute bridge #50 - 16x

Tabata JR/burpees (3min)

---

2a) v-ups (off ground!) -12x

2b) top half (American) bb dL #65 (^)

Tabata JR/burpees

---

3a) Kb Russian twist #30- 12x

3b) ham curl machine #25 (<) 12x

Tabata JR/burpees

---

4a) (oh) ball crunches #10 - 12x

4b) Db side lunges alt. #20-  12x

Total time: 28min

Emily Skye Circuit 3 body weight Legs

FT:

Air squat - 10,12,14,16,18
Walking Lunges (each) - 10,12,14,16,18
curtsey lunge - (each) 10,12,14,16,18
mtn climber - 20,30,40,50,60x total
plank leglift - 10,12,14,16,18 total

Time: 18:42

&

JR to 25! 10/40--9x (7min)

Emily Skye Legs & Butt 4/6/16 + zcut #9 sub

https://www.facebook.com/emilyskyemodel/videos/1169521846412704/

5rft

Around the world lunges 3set each

Jump lunges 20x

Walking lunge knee up 10x

Broad squat jumps 10x

Time: 12:46

& JR to 25! 10/40--16x (13min)

***SUB DOGWALK Zcut warm up, zcut power cardio #9, zcut cool down

JRC #3 + zcut 10 sub

10/50--24x

JR – High Knees
2. Figure (#)4 squats 25/25 - 8:9/9:8
3. JR – Scissors
4. Mountain climber jump to
front kick - 16/17
5. JR – Jacks
6. Side Jump Lunge Knee tuck - 19/19
7. JR – High Knees
8. **bicycle clap under abs- 27/27
9. JR – Scissors
10. Full Squat to Squat jump - 12/12
11. JR – Jacks
12. Jump Lunge side kick- 16/19

+

zcut SUB dogwalk
zcut warm up, zcut power cardio #10, zcut cool down

Emily Skye [free app!] Circuit 1 & new WO prog

Back from the beach and ready to push on to the next goal: beat or match 128lbs by Sept. 10th 2016! My ultimate goal being 125lbs. 

I'm changing up workout programs to the free daily workouts provided in the free Emily Skye fitness app for the next 8 weeks. My gut feeling is there's going to be too much upper body so I'm going no to have to swap out some workouts here and there but we'll see. These damn fitness chicks and their tiny arms! I should be doing no more than one upper body or a rock climb per week. The rest should really be legs and core. That would be IDEAL for me anyway. Here's what I'm thinking for this program:

Day 1 - RFT workout/JR to 25min

Day 2 -6,8,12,15rep/hi--->lo weights

Day 3 - super set/JR tabata alt to 25min

Day4 - 15min AMRAP/ JR to 25

Day 5 - 4x12 EACH exercise/ 3min JR between sets to 25min! 

Should I actually make it to the rock climbing gym I will swap out my upper body day for this and also tack on 15 minutes of jump rope thing intervals before I climb.

Here's my food strategy:

8-9am- BP coffee w/ 2T collagen

11/12- fruit & nuts

1/2- meat, veg, fruit

4/5- protein bar, veg, starch #1

7/8- meat, veg, starch #2

**back up snax (if hungry between meals) are banana/egg pancakes (2egg/1nana) and chocolate protein milk (1T raw cocoa/1/4t stevia/2T collagen/1/2c unsweetened cashew milk& water)

The workout -- 4rft:

Kb dbl sumo DL #40/30. 12x

Kneeling 1 arm Push ups #12  6/6x

Db lat pullover #25  12x

**sB glute bridges #40  16x

Renegade rows#22.5s  12x (each alt)

Time: 13:27

&

JR to 25! 10/40--15x

BettyRocker 15min Full Body Shred 1/26/16

 http://thebettyrocker.com/15-minute-full-body-shred-hiit-no-equipment/

15min AMRAP:

Burpee no pu - 10x

Lunge back hop up R - 15x

Lunge back hop up L - 15x

v-ups - 10x

Jump tucks 10x

**inv row 10x

Curtsey lunge kick alt 20x

Rnds:3 3/7

&

JR to 25! 10/40--12x 

10min

15 minute fat burn #2 (x2) & goodbye FL

Going home tomorrow:( 

Bye bye beach :(

Hello no more cocktails and ice cream!

Time to get back on track for my next goal sept 10th! Beat or match 128lbs! (That's my pre-pregnancy weight! Ultimate goal 125.) My next progress check in will be May 2nd. (It's good to give yourself time to get back to normal eating habits after a plentiful vacation! Save yourself the freak out session).   ;)

15/45--30x

1. Sumo Squat Jump and clap OH- 26/21

2. Commando Burpees- 5/5

3. Lunge jump / sumo squat - 18/16

4. Flying Scorpio Push Ups- 4/4

5. Single Leg V- Ups-21/21

6. One Leg Surrender Jump Squat – left -9/8

7. One Leg Surrender Jump Squat – right- 9/9

8. Stc Climbers (x3) to front kick- 7/7

9. Side jump lunge- 32/21

10. Side Plank Knee Tuck Burpees- 8/8

11. Jump Lunge- 27/28

12. Knee hug to plank jump in- 6/6

13. Side to Side Pike jumps- 29/30

14. Reverse Burpees- 7/6

15. Ab Splitters- 6/6

Body crush #2

15min AMRAP 

Exercise combo #1: One leg deadlift front kick + One leg dead lift side kick – 10 sets on each leg

Exercise combo #2: One arm plank to press up to One arm hip raise and crab toe touch to jump up – 5 sets on each arm

Exercise combo #3: One leg knee up jump to Side Lunge jump – 20 sets alt.

Exercise combo #4: 5 everest climbers to one leg elevated push up – 10 sets

#rnds: 2

&

10min JR 10/40--12x    10min

Emily Skye Workout Legs and Core 3/25/16

https://www.facebook.com/emilyskyemodel/videos/1157754734256082/

5rft:

Burpee 10x

Jump Lunges 10x

Plank rotation & reach unders 10x

Bicycle sit up clap unders 14x

Time: 13:54

&

JR to 25! 10/40--15x (12min)

jrc #2 [x2]

Starting with number 2 in this series because 1 looks too complicAted for the moment.

50 sec /10 sec x 24

1. Basic bounce JR
2. Competition Burpees- 12/9
3. Side to side jumps JR
4. Dynamic squat touch- 27/24
5. Jumping  Jacks JR
6. Surrender kick to jump lunge alternating- 7/7
7. Scissors JR
8. Crab Kick Ups- 47/38
9. High Knees JR
10. Mountain Climbers- 54/60
11. Double Unders
12. Plank Jack jump in - 15/15

15min fat burn #1 [x2]

15/45--30x

1. 180 Jump to Burpee

2. Plank Jack Spider pu

3. Hi Split Jump To Sumo Squat

4. Mountain Climber (x4) to Clapping Push Up

5. Backward Lunge Front Kick to Curtsy Lunge Side Kick alt.

6. One Arm Plank Jump Burpee

7. Reptile Knee  touch down/up to Opp plank jump.

8. Kick – Knee _ Plank Jack Push Ups alt.

9. Dive Bomber to Jump Tuck

10. Forward / Back lunge – jump lunge

11. Side Lunge Knee tuck (x3) / side lunge jump

12. Kneeling Back bends to Jump Squats

13. Donkey kick / kick through

14. Side Step Push Up to Jump Tuck

15. Side Jump Lunge (x3) to Pistol

**too many combos. Boooo. Simplify exercises next time!!

Emily Skye Full Body Home Workout 3/27/16

https://www.facebook.com/emilyskyemodel/videos/1160105810687641/

*7rft:

Curtsey lunge 20x

*band seated row 10x each

Step up knee lift 10x each

Chair tri dip 10x

Time: 18:07

& 

Jr to 25! 10/40--11x

9min

body crush #1

3rft:

1. Plank up (spider pu) 10 reps

2. Competition Push Up – Jump into Squat 10 reps

3. Forward/back lunge into Forward/back kick 10 reps alternating legs

4. Wide Jump Squat Pivot (lunge) Touch Down 20 reps

**5. Tabata burpees 4min (10/20--8x)

Time: 23:08