Myomytv workout 2 total body

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

Set your Gymboss Interval Timer for 9 cycles of 15 seconds rest and 45 seconds effort.

Triplet 1

1. eLev dL #50 - 21/19/20

2. Elev. Single-Leg Hip Thrust (r) - 16/16/17

3. Elev Single-Leg Hip Thrust (l) - 15/17/16

 Triplet 2

1. Renegade Row #25s - 18all

2. Single-Arm Swing #30(r): 28/26/26

3. Single-Arm Swing (l): 28/26/26

 Triplet 3

1. Push Press  #30/26/26(r): 11/11/12

2. Push Press (l): 11/12/13

3. Two-Handed Swing #40: 30/30/25

time: 27 min

10min yoga

http://youtu.be/LCKGac9My3g

[A+]

Kettlebell workout 3 total body & HiiT Sprints (2)

Thursday:

3min yoga/dynamic warm up

HiiT Sprints outside 20min

1:30power walk/30s sprint 100% -- 10x

*felt easy

10min yoga

http://youtu.be/7EkjlkYVzpA

[A]

=====

Saturday

30f/30sL -- 5x rower sprints

http://youtu.be/-8JbTKR50rk

3rft;

swing #30 - 16x

Bk lunge pass under #40 - 16x

Pull ups 3x

Fig 8 squat pass under w/ Lo elbow twist #30 -16x

Expl chest press sit-up L #18 16x

Expl chest press sit-up R 16x

Bell toe taps 45s 

Time: 21min

10min yoga

http://youtu.be/k_nK89g-69w

[B-]

Good core but I need a more well rounded stretch.

======

Sunday:

3min yoga/dynamic warm up

HiiT Sprints outside 20min (first 3 rounds easier pace)

1:30power walk/30s sprint 100% -- 10x

10min yoga

http://youtu.be/IzssyeIzDWo

[B]

Super boring but my right quad is getting messed up already so it's what I needed.

Wk1 myomytv WO 1 total bod & progress update

Firstly, holy moly. What a booty circuit that was yesterday. OUCH!

W 27

H 35

BB 31.5

Lbs 136

SAME.

Booooo.

Gross.

Ugh.

Changing up my program this week. I want results! Of course this isnt' the ONLY thing I'm going to have to change. A lot is going to have to come from the kitchen. I'm going to change up my wave: H=3C/2F, M=2C, 1F, L=1C, 0F.

My WO program will look like this:

-5 min row warm up

-2, 20 min HIIT Sprints (1:30/30) per week

-2total body/1upper kettlebell  wo per week (to ~20min)

-10 min yoga after each kB or HIIT session

=====

30fast/30slower c2 rower -- 5x

Complete 5 rounds of the following:

1. Goblet Squat #40: x 10 reps
2. Pull-Ups: x 10 reps (Black band 5pull/5rev chins)
3. Dynamic Squat #12: x 10 reps
4. Two-Handed KB Swing #40/30: x 10 reps
5. Plank Jack PU: x 10 reps

time: 20:20

&

10 min yoga

[C+ boring, too easy]

K8*s butt circuit (24) & climb

Friday:

climb & 12min Jr/burpee 

Auto belay: 5.7, 5.11(3/4), 9, 10+, -11(not clean), 10+

It appears that despite dragging around an extra 6-8lbs of fat, I am once again at the 10s are too easy but 11s are too hard stage. Good but....RARG!

---

Sunday:

5/25--10x jR

15min AMRAP:

Side lunge #30- 10/10

Pull ups to failure (4/3/3/3)

Side Jump lunges 20x

Band hydrants - 15x ea

Kb swing #50 - 10x

# rnds: 4 1/5

&

JR 10/50--10x

Emily Skye circuit 25 core

2min warm up

10/30--48x

Plank row  #22L- 18/16/20

Plank row R-17/17/18

Superman hold

Kneeling DB kickbax #22L-27/35/23

Kneeling DB kickbax  R- 28/30/26

Sit-up clap unders -19/20/22

Band clams L- 23/26/27

Band clams R- 23/27/27

Time: 32min

Emily Skye circuit 23 legs

5/25--10x

FT:

Kb elev. squat #60,55,50,45//6x,8,10,12

Curtsey lunge 40,35,30,26//6ea,8,10,12

Low jump lunges 12,16,20,24

Bb glute bridge #70//12,16,20,24

Plank Jax 20,25,30,35

Time: 15:24

+

Jr 10/50-10x

Wk6 Emily Skye circuit. 22 legs

Mastitis round 4? 5? Ugh. Last week was a wash. I feel like I've at least tapered down the treats.

Jr 5/25--10x

https://www.facebook.com/emilyskyemodel/videos/893415190690039/

Squat touch wide jumps #12- 10/10

Curtsey lunge #26- 12/12

4x

4min tabata

---

Jump lunges 20x

Step ups #12s- 10/10

3x

7min tabata

Time: 24:47

Wk5: EMily Skye Circuit legs (19)

JR 5/25-10x

15min AMRAP:

Kb unilateral suitcase squat #50 - 10/10

DB lunges #20s-  10/10

Sngl leg dL #50- 6/6

Kb swing #40- 20x

Dyn squat - 20x

Rnds: 2 4/5

&

Jr 10/50--10x

EMily Skye Circuit core (20)

I realized yesterday that by 9 months with J, I was back to the same weight I was when I discovered I was pregnant (130.) G will be 9 months in two weeks and I'm not even close to what I started at with him (128) so I'm feeling really down about that. My eating has still been bad. (Despite that I've still been making a little progress which is fascinating and 100% due to breast feeding.) I've been doing great with my fasted Window though!! I'm trying to take some small comfort in that. I had good luck with the wave method (eat to perform -- Paul nobles) so I'll start that again. I had a two month break from it so I should be good to start again. I have to say though...i'm not very good at this stop and start thing. I always have a week or two of adjusting before I fully get on track. Maybe I'll stick with this program long term this time. You're not supposed to but....

It was working beautifully before FL.

Waiting until the 30th for measurements!

https://www.facebook.com/emilyskyemodel/videos/1190625090969046/

5/25--10x jr (5min)

10/30--30x (20min)

ball pike abs - 14/10/13

Jr
hamstring ball curls- 13/11/12 
Jr

Hands on ball k2e mtn climbers- 23/31/39

Jr
Kneeling DB heel press R #20 - 14/22/22

Jr

 Kneeling DB heel press L #20 - 14/23/21

Jr

EMily Skye Circuit 5/6/16 total bod (21)

https://www.facebook.com/emilyskyemodel/videos/1187578367940385/

4rft:

side step up/kick L #12 - 10x

side step up/kick R #12 - 10x

2 pullups

split sqaut L #15s - 10x

split squat R #15s- 10x

2 chin-ups

plank leg cross unders - 20x

sit up clap unders - 20x

2 alt grip chins
time: 16:48

&

Jr 10/50--9x

EMily Skye Circuit 5/9/16 legs and butt (18)

A.M.

JR 5/25--10x

&

https://www.facebook.com/emilyskyemodel/videos/1189488007749421/

FT:

Air squats 12,16,20,24

Around The world lunges 6ea,8,10,12

Curtsey lunge kick 6ea,8,10,12

1 leg glute bridge 8ea,10,12,16

Time: 18:25

&

JR to 25! 10/50--7x

Emily Skye circuit 17 upper body & ARD Yoga

Fri: ARD
20 min yoga (A. Some very challenging back body balance postures!)

======
Sat A.M.

JR 5/25--10x

&

p.M:

Dip st. Tri dips- 12f

Rev fly #15s- 12x

4x

3 min burpee/jr tabata

---

Bosu superman hold 30s

Seated low cable row #40 - 12x

4x

3 min burpee/jr tabata

---

Dbl arm DB row #22.5s - 12x

Single arm kb upright row #26 - 6/6

4x

5 min burpee/jr tabata

Time: 25:01

Wk4: Emily Skye circuit 14 legs

Gearing up for another 5 weeks with this program! That'll put me at June 18th. Then it's back to ZGym!! I finally found a BCAAdrink compatible with my delicate digestive tract. MrM reload! Back to IFing 16/8 (830pm-1230pm). Also, time to up the intervals! Jump roping for 10/50 to 25min this week...AND adding 5min JR intervals every morning first thing. (I can actually do things now that Gavin is sleeping in Til 9!) 

P.s - I absolutely SWEAR by jump roping for fat loss. It's easy, it's cheap, you can do it anywhere. 'Nuff said. 

P.p.s- anyone need a nutritional plan or workout plan?!? I'm pretty cheap;) 

http://getsunfit.blogspot.com/p/scheduling-pricing-options.html?m=1

Mon:

A.M: 5 min JR 5s/25s--10x

( I might sometimes mix in a plyometric routine for variation)

=====

Tues:

15min AMRAP:

Kb elev squats #50 - 12x

DB squat to shoulder press #15s - 12x

Jump squats #12s- 12x

Kb elev dL #50 - 12x

Bb glute bridge #70- 15x

#rnds: 4 2/5

&

JR to 25 10/50--15x

                  ^missed AM 5 min today!

Emily Skye 5/5/16 WO: core (15)

https://www.facebook.com/emilyskyemodel/videos/1186966194668269/

10/30--42x (28min)

Jack knife - 14/12/13

Jr

Side lunge jump touches - 21/23/24

Jr

Plank cross kick unders - 22/19/18

Jr

Band tippy toe glute abd & press (green)- 16/15/16 

Jr

Clap under sit-ups - 16/19/18

Jr

Pullups- 3:6/3:4/3:5 (full:assisted)

Jr

Alt. Plank Kick throughs - 8/9/9

JR 

EMily Skye Circuit 16 legs

4rft:

Elev plié squat #40/30- 12x

Hi step ups #10s- 12ea

Squat jumps#15s- 8x

Bb dL #70- 10x

Time: 14:53

&

JR to 25 10/50--11x

Emily Skye circuit 13 core

Don't confuse "core" with "abs". Ever. Abs are one muscle group. They are important but shouldn't be the focus of training for a functional body. Core is composed of all the muscle groups in charge of stabilizing the spine and trunk of your body. These include back muscles, hips, butt as well as abs.

KbRussian twist 6ea,,8,10,12// 40,35,30,26

Renegade rows 6ea,8,10,12// 25,25,22,22

Band glute bridge abd & press - 15,20,25,30

Elevated Opp arm/leg lifts 6ea,8,10,12

KB swing 12,16,20,24//45,45,40,40

Sit-up claps - 6ea,8,10,12

Time: 15:35

&

JR to 25! 10/40--12x

Emily Skye circuit 12 legs & abs& ARD yoga

Fri:
Rest day yoga 20 min
====
Side lunge #20 - 10L then R
mtn runners - 24x

4x

3min JR/burpee tabata

--

ab splitters - 7x

DL #65 - 12x

4x

3min JR/burpee tabata

--

kB swing #40- 15x
Kb fwd split squat #40 - 5/5

4x

3min JR/burpee tabata

Time: 26:52

Week 3: Emily Skye circuit 10 abs & legs & PROGRESS

Last week I added in a 20 min yoga (for flexibility) session on one of my rest days. It's going to help with my climbing;) that's what I have to keep telling myself about yoga because I hate it so, so, so very much. Other than that things have been going ok. I've implemented collagen protein fruit slushies and/or chocolate milk and turkey/pickle roll ups to help boost my protein intake and curb cravings between meals.

PROGRESS:
w-27" (down half inch)
h-35" (down 1")
bb-31.5" (down 1")
lbs-134.2!! (Down 1.4lbs)

It's always a slow chisel to the end but that's more progress than I expected! If I can do between 1-2lbs a month from here on out I'll be happy. Sounds so slow, right? Right. The slower it goes the more maintainable your weight loss will be. This is something I've known forever but sadly the biggest loser peeps are just figuring out. The metabolism needs time to adjust to a new homeostasis point. THe longer you maintain any weight, the more your body will fight to stay there.

------

Tues WO:

10/40--12x jr warm up

Indoor climb: 5.9,10-, 10+, 10, 10, white 10+ (1/3rd), 10-,9

------

Wed Workout (For Time):
Ball shldr blade oblique roll #10- 12x

Full squat/squat jump - 12x

30sJR

4x

--

OH Ball crunches #15- 12x

Elevated surrender squAt R 12x

30sJR

4x

--

Ball oblique crunch 12x each side

Elevated surrender squAt L 12x

30sJR

4x

--

V-up 10x

30sJR

4x

Time: 28:18

Emily Skye circuit 9 upper body & zcut 12

ZCUT dog walk sub! (yucky snow)
warm up (4min)
zcut power cardio #12 (13min)
cool down (7min)

=============
15min AMRAP

DB row #20s - 12x R then L

Lat pullover #25- 12x

Oh press #15s - 12x

chest flye #15s - 12x

Rev fly #15s - 12x

#rnds: 5
&

JR to 25 10/40--12x