Z5 #16 & tabata burpees (8)

5/30--9x jR 

2rft
P1:

Tabata burpees

10/20--8x
P2:
z5 #16 -- 10/40--6x
https://www.youtube.com/watch?v=PT-ond36pDs
jump lunges
kB alt. snatch
surfers
czech swing (OHswing/side step swing)
commando pu 6/jump up
one arm kB swing

P3 5/25--10x JR 

P4 repeat z5#16

~20m

&

10m yoga

http://youtu.be/8gVrZpf1Y9Q

B

Zwow #17

5/30--9x

Zwow17

http://youtu.be/ZKrhJhLUdz4

20m AMRAP

Wall walk up 5x

60s jr

Wall lunge 10x

60s jr

Plank walk touch 15x

60s jr

Wall sit w/ March & scap retraction 20x

60s jr

# rnds:  2 5/8

& 

10m yoga

http://youtu.be/7NNge46mLTY

c

Good core. Talks too much 

Wk6: Zcut kb #4 & z5 #10

• As you can see, zgym is creeping back into my life. I juuuuuuust love it. This is the last week I had planned on doing kettlebells and sprints but it seems like the sprinting may be paying off. My next plan was to follow zgym 100%...yoga, 5min Fridays and all.
• 5/30--9x JR
• http://youtu.be/a47MQrpqaxs
• 15amrap:
• 20 single arm swings each #30
• 12 figure 4 squats #18/26
• L side THEN repeat on R 2x through!
• 10 kb pu/stand/tri ext #26
• #rnds: 2
• +
• Z5 #10 -- 5m AMRAP
• Dynamic  squat/jump tuck 10x
• Mtn climber 10ea
• Jump lunges 10x
• Side burpee w/ pu 10x
• #rnds: 2.25
• & 
• 10m yoga
• http://youtu.be/uAQuTwW8ve8
• B+

Wk5: myomytv #13 & progress

FINALLY got my numbers moving again! In just two weeks of going by myfitnesspal's recommendation of 1/2lb of weight loss a week @ 1600cal/day (w/ one free day). *phew* I thought I was doomed to be fat for the duration of my breastfeeding career!!! keeping up the sprints for at least two more weeks too. Hate em/love em! Possibly longer. Can't wait to get back to ZGYM though!!! I have to say thigh for anyone reading that 1600/day never has worked for me before because I've always exercised 45min+. It was a pleasant surprise to find myself losing but barely hungry this time around. My workouts are 25min of intense and 10m power yoga so they're much shorter now-a-days. Just goes to show you can make results happen with minimal exercise time as long as you have your diet balanced out with it!!!!

134.2lbs!!!!!

☆*･゜ﾟ･*\(^O^)/*･゜ﾟ･*☆

5/30--9x JR

https://www.youtube.com/watch?v=uv6oRK1b-yE

15/45--24x

Alternating Reverse Lunge #40- 20/17/14

Single-Leg RDL #40- 19/16/17

Same on Left - 19/17/17

Jack Push Ups - 12/12/11

Bent-Knee X-Band Side Steps (black wod) - 32/36/38

Renegade Row #25s - 18/18/18

Side to Side hop Overs (6hi)- 35/30/28

&

10m yoga

http://youtu.be/tr89dVpH7Ps

A+

Z5 #73&38 mashup! (14)

http://youtu.be/r2MNZe0dcLw #73

http://youtu.be/khPDenVGVhs #38

20amrap:

Db 1 leg glute bridge L # 12s - 16x

Pull-up 3x

""" R - 16x

Bell pu/sumo jump squat #30- 6x

DB Sit-up cross (alt) jab 12s/10s - 16x 

Kb jump lunge pass under #30 - 6x

Elbow side plank DB reach under L #12/10s - 8x

""" R- 8x

#rnds: 3 5/8

&

10m yoga

http://youtu.be/a5rJ0o9k9Bg

B

Z5 #75/JR mash up 12

http://youtu.be/JK-mHM4xU1I

20 AMRAP 

Kb  elev DL to squat #40 -10x

60s jr 

Kb swing - 20x

60s jr

Band glute bridge - 20x

60s jr

Pullups to fail - 3/4rc 

60s jr

#rnds: 2 5/8

&

10m yoga

http://youtu.be/5qr7VBQer58

B

KB generator 11

5/25--10x

 3rft:

8ea step up and curl #18

7ea clean and push press #30

12 burpee/row #75

15ea one arm swing #30

10ea fed split squat #30

12 elev dL #60

Time: 23:13

&

10m yoga

http://youtu.be/EMfyIh9wTCU

A+

Sprints & zcut#69/yoga

• 5/30--9x
• Z5 #69 
• http://youtu.be/jMmYCtnYTNo
•  5min AMRAP
• Side lunge clean & press #26 - 5/5
• Alt arm swings #26 - 20x
• Fig 8 squat to surrender #26 -6alt
• First round: 2 1/3 sets
• 800m sprint (2x)
• Second round 2 sets
• 800m
• Third 2 sets
• Time: ~23min
• &
• 10m yoga
• http://youtu.be/tOYssnAClPU
• B

Sprints & kb #5/yoga

• 5/25--10x
• 20amrap:
• 6/6 x pistol squats
• 400m
• 10 x each Side Stepping Swing #30
• 400m
• 15 x SB clean, squat, press #30
• 400m
• #rnds: 1 5/6
• &
• 10m yoga
• http://youtu.be/07dPRQa4ct8
• [c]

Sprints [sub z5#48] & kb #4

Above 90* you say? Too hot to sprint, I say!

5/25--10x JR 

3rft:

9x bb underhand bent row #75

18 x Band abd & press (blue)

9 x Racked Squat #26/23 - 

12 x plank kb drag across #50

Z5 #48 http://youtu.be/OPePRizWHGg

(10/50--5x: Burpee jump tuck/jump lunge  kick/break dance pu/donkey kick jump up/curtsey lunge & wide squat jump)

Time: 23:13

&

10min yoga http://youtu.be/V_ngi5RHP7c

[a+]

MyoMytv #8

5/25--10x JR 

Triplet 1 15/45--6x (all)

1. Thruster (right) #26- 15/13
2. Thruster (left)- 14/12
3. Two-Handed KB Swing #40- 31/29

Triplet 2

1. *elev dL #50- 19/18
2. Burpee - 9/9
3. Alternating hand Swing #30- 28/29

Triplet 3

1. Alternating Bent Over Row #20s- 32/34
2. Long Lever Plank Hold (push away from elbows)
3. 2 hand to single swing #40- 9/10

10min yoga

http://youtu.be/oQ3O3HSaKXI

[f-]

Wk4 Zcut kettlebells #3 (10)/yoga/1600

＼(>o<)ノ

So so so very annoyed. Trying 1600cal/day for two weeks. According to myfitnesspal that'll yield 1lb weight loss.

5/25--10x

http://youtu.be/1zQ3p6dwbM4

20 min AMRAP 

4, alt arm swings to plank jump in/out/in/up #40 6x

20 kb two hand g2oh/tri ext//k2e 1x #26

10 kb pullover sit-up put kb down lay back hip lift #30

**20 band kb side to side squat #40blue

#rnds: 2.5 (20:55)

&

10m yoga

http://youtu.be/FLSpbcV4k_M

[a+!!!!]

Sprints & kettlebells #3

• 5/25--10x JR 
• Round 1:
• 12x ea Sb side lunge #30
• 800m
• 10xea Tactical Lunge  (pass under) #30
• 800m
• 8 x tree pull up (purple)
• 6 ab splitters
• 800m
• Round 2:
• 12x ea Sb side lunge
• 800m
• 10xea Tactical Lunge  (pass under) #30
• 11 burpees to 20min then
• 8 x tree pull up (purple)
• 6 ab splitters
• 21min
• &
• 10 min yoga
• http://youtu.be/PjGlXtbKCPg
• [c] too much hammies. I modified for hips.

Kettlebell WO generator (9)

• 3rft:
• 10/10x Snatch #30
• 6/6 x Clean, Squat and Press #30
• 11 x Goblet Squat #40
• 15x bb glute bridge #75
• 9/9 x Bottoms Up Clean #26
• 14 x Swing Changing Hands #40
• 11 x inv row #12 
• Time: 20:43
• &
• 10m yoga
• http://youtu.be/8FEVw6mk-O4
• [b+] fast moving but don't feel as stretched out

Wk3: ZCUT kettlebells #2 (7)

I'm going to subtract one serving of fat on each day so it'll be:

High- 3c/2f

Med- 2c/1f

Lo- 1c/0f

BECAUSE....no progress. I mean, I'd hardly call .2lbs anything. Could just be that I drank slightly less water yesterday.  Man, I'm just throwing time away here. 

135.8lbs

Broke my tape measure

5/25--10x JR 

http://youtu.be/nwRR-GGcu_s

3rft//10rep,11,12

10 reverse lunge pass L #40

10 ".       " R

10 elev sumo knee up #50

10 surrenders (total) #18

10 Russian twists (total) #40

Time: 13:40

+ JR 10/50--7x

+ 10min P yoga 

http://youtu.be/BcQ7S8--OKM

[a+]

Zcut kettlebells #1 (6)

5/25--10x JR 

http://youtu.be/uw9ooMqFUSk

20min AMRAP:

20 kb side to side swings #40

10 split stance rows L #30

10/10 single leg dL #40

10 rows R

20 pullover knee tuck abs #26

#rnds: 4

&

10 min yoga

http://youtu.be/BvN_KRcweL0

[a+]

Sprints & kettlebells #1

5/25--10x JR

20m AMRAP:

400m

Kb (two hands!) snatch pull (curl) to push press #40 - 10x

400m sprint (1/4mi)

Elev kb side lunge #40 8/8

400m

Elev sumo dL to hi pull #40 - 10x

#rnds: 2 + 6 burpees

10min yoga

http://youtu.be/8HWThmfssp4

[a+]

Sprints & kettlebells #2

5/25--10x jr

20m AMRAP 

Goblet squat #40 - 10x

Kb reptile push up - 8x

800m sprint (1/2mi)

Band hydrant to kickback - 10/10

1 leg glute bridge press #30- 10/10

800m sprint

#rnds: 1 5/6 + 11 burpees

&

10m yoga

http://youtu.be/Dfrm0I2GZd4

[a] good for runners

Wk2 myomytv WO 4 total bod

It turns out I was right to be ultra nervous about giving up the jump rope and getting back to running. Two runs into the program and I've already got a strained quad (right.) Doing a couple walking lunges in between sprints helped it from getting worse so I COULD do that or mix it up and do 400 or 800m runs with exercises in between. The longer distance will force me to slow down and that will take the excessive strain off that area. Even my row warm up was bothering my quad and my knees so I'll be jump roping for my warm up today. I'll get back to rowing later this week.

Unfortunately, I am now at the spot where I really need to buckle down in my nutrition....workouts can only carry you so far. as a result, I'm considering changing my September goal to 130, a number I am certain I can hit because I did it with Jaxen. My body composition won't truly return to normal until I'm done nursing  but I STILL don't fit into my no stretchy waistband clothes!!!! And...I just want to.

 (╥_╥)

PS - I'll be adding random YouTube Kettlebell workouts when I come across good ones.

This week I'm going to rock the eats! Here goes..........

5/25--10x JR

3rft:

1a) dbl racked St Lunges#23/26 - 12/12

1b) bb glute press #70 - 16x

1c) bb dL and row #70 - 10x

1d) snatch #30 - 8/8

Then 4rft:

2a) Burpees - 10 x

2b) KB Swings #50 - 10x

Time: 19:38
**I beefed this routine up because 7min is never enough.

&

10min yoga

[A]

Myomytv WO 5

30/30--5x row sprints 

Simply: 5 exercises; 5 reps per exercise and complete 5 rounds

1. Deficit Reverse Lunge #30 (2 risers front ft) x 5/5
2. Military press #25s x 5/5
3. Single-Leg RDL #50 x 5/5
4. One-sided Renegade Row #30 x 5/5
5. Single Arm Swing #30 x 20/20
6. Time: 19:42

&

10min yoga

http://youtu.be/bN5_uqja5dk