k8*s Fit-Blog: July 2016

Sunday, July 31, 2016

Summer shred #17//10 JR

2 min z warm up

Lower Body – Time Challenge

1. KB Backward Lunge / deadlift (yoga blocks or a an elevated platform are optional) x 20 alt. #40

2. Jump Lunge to One leg jump up x 20

3. KB squat to sumo squat x 20 alt. #50

4. Ice skater / curtsy lunge / side lunge x 10 alt.

Cardio – 10/50 x 6 HIIT

1. High Knees

2. KB swings#30

3. DBUs

4. KB Swings

5. Hight Knees

6. KB Swings

Upper Body & ABS – Time Challenge

1.Roll to Pike Press (exercise ball) x 5

2. Hanging Knee Raises (#10) x 10

3. Push Up to DB Row / Twister Push Up x 6 alt #25s

4. Extreme Mountain Climbers (x2/2) / Pull Ups (x2) x 4 sets

Buy out: 10/50 x 3 plank intervals

Total time: 21:57

10min JR 10/50--20x

Z5 #75//15jr

5/30--14x JR

5 Minute AMRAP:

1. KB deadlift to Squat x 10 #50

2. KB Swing x 20 #50

3. Hip Thrust x 20 green

4. Hip Abductions x 20 green

# rnds: 2R, 5r

10/50--7x JR

Z5 #85//15 JR

6/30--14x JR

5m AMRAP

Heel elevated stationary lunge 5x to one leg prisoner squat x 4/4
Doggie leg lifts (x3) to leg extended push up x 5/5
Hip raise to V-sit x 12

#rnds: 1 1/3

10/50--7x JR

Thursday, July 28, 2016

Cardio shred #20

Handstand – 1 min

Ladder:

Db wide jump over & pick up DB jump squats x 10-1 #12s

Plank rows to knee tucks x 1-10 #20s

Time: 15:21 (hstnd included!)

Zyoga #40

https://zuzkalight.com/zgym/power-yoga-40/

(Did about 20min of this then had to go get a screaming baby)

JRCK #2

Buy in:

1. Basic bounce 30 sec

2. Scissors 30 sec

3. High knees 30 sec

4. Double unders 30 sec

______________

10/50--8x #30 all

1. Backward lunge pass under elbow strike (or twist) 50/10 sec

2. One arm low lunge row to jump squat 50/10 sec left

3. One arm row to jump squat 50/10 sec right

4. One arm swing alt. 50/10 sec

5. Plank jack Spider-Man's 50/10 sec

6. Russian twist (x3) to Competition plank jack (x2) 50/10 sec

7. Kb pullover crunch knee in/twister leg led (1each side) 50/10 sec

8. Kb v-ups 50/10 sec

__________

2 minute jump rope buy out:

Double Unders 30 sec
High Knees 30 sec
Scissors 30 sec
Basic Bounce

Zyoga #52

https://zuzkalight.com/zgym/power-yoga-52/

A+++++

Lifted butt #20//15 JR

2 min z warm up

1RFT:

1. Wide Clams with power band x 30 / 30 green

2. Weighted Side Lunge Knee Up / Side lunge jump x 20 #12s

3. Hip Raises with power band x 30

4. Kettlebell Swing #50 x 20

5. Abductor press with power band x 40

6. Kettlebell Deadlift #50 on blocks x 20

7. Side Leg lift with power band (x5) to Side Squat (x5) x 5 sets on each leg

8. Weighted Backward lunge #50 x 10/10

9. Band hydrant/glute kickback x 20 / 20

10. Kettlebell Swing x 20 #50

**11. DL on blox x 20

Time: 14:27

10/20--30x

Killer legs #6//15jr

2 min Z warm up

2 rounds for time;

Part 1

1. Band Low side to side tippy toe squats x 20 green

2. Band Jump Jacks x 20

3. Band Tippy Toe Air Squat Abductior press (X3) jump tuck x10

4. Band Jump Jacks x 20

Part 2

1. Jump Lunge foot tap knee up x 10

2. Switch lunge x 10

3. KB Sumo squat to ballerina squat x 10 #50

Time:12:39

Bonus:

20 dL on blox #50

20 sumo on blox

30 band jacks

Time: 15:00

10/30--23x JR (15:20)

4x JR a week! I did it by accident last week but yoga has been killing my shoulder so it works out better this way. In order to give my shoulder the rest it needs, I modified my WO plan last week to include more legs. I'll be swapping out any workouts/exercises with push-ups this week as well.

2min z warmup

15amrap:

1. Side lunge slide with diagonal DB chop up 10/10 #12

2. Mountain Climber hand Step Ups x 20

3. DB Side lunge slide alt. #12s

4. Plank slide side cross crunch (each side) / db plank rows (each side) #25s x 5

#rnds: 3R, 63reps

JR/ 1/2 burpees 10/20--30x

Friday, July 22, 2016

Z5 #11//15 JR

5/30--14x JR

http://youtu.be/GEn1qCbwngU

2rounds with #40 kb:

One Arm Kettlebell Swings #40 – 30 sec

10 High Knees to 10 Mountain Climbers – 1 minute

One Arm Kettlebell Swing – 30 sec

Hip Up / Sit Up and Twist #30 – 30 sec

10/50--7x JR

Z5 #40//15jr & climb

tues

Indoor climb autob

5.9, 10, 11, 10, 11++ (attempt 1/2 way), 10, 10

Boulder:

20min yT yoga

http://youtu.be/YY6rrKZnVT8

========

5/30--14x JR

http://youtu.be/E1HyEux7VQc

30s each no rest!

1. One leg hip raises – left leg

2. One leg hip raises – right leg

3. Hip raises on your toes

4. Crossed leg hip raises – left leg

5. Crossed leg hip raises – right leg

6. Plank heel raises – left leg

7. Plank heel raises – right leg

8. Laying leg circles – left leg

9. Laying leg circles – right leg

10. Hip raise/ knees

10/50--7x JR

Wk3: fit slide #3

J/k!!! 6x/week started last week and went surprisingly well! I'm starting to feel a little smaller so hopefully my weigh in in August will show that. Having a large iced green tea has been helping!

Z 2m warm up

15amrap

#12s

1.Weighted one leg squat slide to one leg lean forward backward lunge slide x 10 / 10

2. Side Plank both Knees tuck slide x 10 / 10

3. weighted Curtsy slide lunge to heel lifted squat x 10/10

4. Side lunge slide to push up x 5 / 5

5. Slide lunge slide alt. x 20

Storag #6

https://zuzkalight.com/zgym/power-yoga-6-2/

Thursday, July 21, 2016

Z5 #73 & 15m JR

5/30--14x JR

5min AMRAP

1. Pull Ups x3

2. KB – Push up / sumo Squat jump x 6 #40

3. KB Jump lunge pass under x 6 #40

#rnds: 3

10/50--7x JR

Wednesday, July 20, 2016

Summer shred #15

Workout Breakdown

Buy in: Handstand Push Ups x 5

Part 1 – Butt & Legs – Time Challenge

1. KB pulse squat (x3) / KB heel raise (x3)/ jump squat (x3) / x 10 sets #50

2. KB swing / jump tuck x 10 #50

3. Glute bridge with Abduction (power band) x 20 black

4. KB Side to side squat (1ea) / Squat Heel raise (x2)/ KB Squat twist (x2) / x 10 sets (black) #26

Part 2 – Hiit Cardio – 10/30 x 6

1. Jump rope high Knees

2. Jump Lunge

3. Jump rope DBUs

4. Sump Jump Squats

5. Jump rope high knees

6. Burpees rock star jump

Part 3 – Upper Body & ABS – Time Challenge 2 rounds

1. Hanging knee raise to leg raise x 5

2. Plank pike sliders x 5

3. Chin Ups x 5

4. Plank Slide side Knee Tuck Push Up x 10 alt.

Time: 16:37

Zyoga #30

https://zuzkalight.com/zgym/power-yoga-30/

Balance challenge.

Saturday, July 16, 2016

Z5 #83 & 15min JR//climb W

Wed wO:

Indoor climbing autob: 5.9, 10, 10+ yellow front (2 more moves to finish! Both attempts), 11- clean!!!! Wtf?!?, 5.11 NOT at all clean, 5.10, 5.9

YouTube Yoga 20min

=======

5/30--14x JR

http://youtu.be/ScS8nySz1HU

5 Minute AMRAP

Dive Bomber Push Ups to heels elevated squat overhead clap x 5
Plow to one leg squat / jump lunge (x3) / one leg squat x 6 alt. legs
Mermaid x 5/5

#rnds: 2R,2rep

10/50--7x

Total: 20min

Fit slide #5 & 15m JR

2 min z warm up

15 Minute AMRAP #12s

1.Weighted forward/back slide lunge x 10/10

2.One Arm Plank Slide x 10 alt

3. DB Curtsy lunge to Plank Slide Jack Push Up x 10 alt.

4. 1DB Ballerina Squat Side Slide Lunge x 10 alt.

Rnds : 2R, 34reps

15m JR (10/50--15x)

^ this should have been yoga. Oooooopsie.

Zgym wk2: Fit Slide #2 -- 7.5 was out!

7.5 weeks out from lil bro's wedding! Still hovering at the same weight since March. This is it. If I don't pull myself together for this last 7 week stretch, I'll have to be flabby at the wedding:( :(. :( reconcentrating my efforts on NO processed carbs 6d/wk then 1 day to get it out if my system for the week. I'm tempted to say, " but I've been eating pretttttttty good..." But it's not true. I'm not eating for the results I expect. True, after Jaxen I was 4lbs less by now and wearing my normal clothes but I also has cut out the processed stuff months before that and was acing my IF window.

P.s- lay off the yoga/ push ups...R anterior delt irritated.

Workout plan:

-3 days regular length wo w/ Zyoga

-2 days w/ 15m JR (no yoga)

-5d this week...6 next?

Z warm up 2 min

15amrap

1. DB mountain climbers (x3) /stand up and overhead press x 12 #20s

2. DB Plank Single Leg Slide (x2) to Frog Slide to *row (1side) x 10 #30s

3. Weighted backward lunge slide pivot side lunge slide x 10/10 #12s

4. Side Plank Twist to frog slide to Push Up x 10 alt.

5. Standing hip Twist x 40

# rnds: 1 4/5

Zgym power yoga #4

https://zuzkalight.com/zgym/power-yoga-4-2/

Holy shit.

Saturday, July 9, 2016

Summer Shred #13

5/30--9x JR

Time Challenge

1. Circuit: 5rounds:

pull ups x 3

Burpee (comp) Jump Tuck x 5

Side Lunge (heel lifted) to jump squat x 10 alt. legs

____________

2. Jump rope / Kettlebell HIIT

30/10 x 6 rounds = 4 minutes

1. JR – High Knees

2. KB swing #40

3. JR DBUs

4. KB Pendulum

5. JR high Knees

6. KB Swing

_______

Buy out: Flying Burpees x 20

Time: 15:20

+ 10/50--5x JR

10m yoga

http://youtu.be/PhugP2ms4yQ

A+!!!!!

Z5 #82 & JR15m

5/30-- 14x (8m) JR

5 min HIIT – 10/40 sec intervals

One arm kettlebell row alt #40
Jump lunge heel lift
KB swing to pendulum #40
Sumo jump squat and heel raise
KB criss cross mountain climbers (x4) to standing overhead press #40
Laying legs lift (hips off the ground) to KB sit up and overhead press #40

10/50--7x JR

10m yoga

http://youtu.be/2sT6Upoe43c

Friday, July 8, 2016

Summer Shred #14 & climbing

Rock climbing (thurs) indoors

10b max

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

Butt & Legs Circuit – Time Challenge

1 round

1. KB Squat to heel elevated reverse squat x 20 #40

2. KB Swing to KB Pendulum x 20 swings total #40

3. KB Sumo squat heel raise knee up x 20 alt. #30

4. KB Backward lunge pass under alt. legs / to KB Front Squat (x2) x 5 sets #30

____________

1 round

Hiit Cardio – 10/30 sec intervals

1. Jump Rope High Knees

2. Twist Squat Burpees

3. Jump Rope DBUs

4. Jump squat / jump tuck Burpees

5. Jump Rope High Knees

6. Jump Jack (x2) to Plank Jack (x2)

________

2 rounds

Circuit for ABS – Time Challenge

1. Swiss ball roll to pike press / 1 leg mountain climbers (x3) x 4 sets alt.

2. Hanging Leg raises x 5

3. KB Squat knee up and twist x 20 #30

4. Sumo squat/ heel raises x20 #50

Time: 19:33

10m yoga

http://youtu.be/LCKGac9My3g

ZGym Summer Shred#3

Finally! Back to Zgym! I'm sticking with the same exercise format (5min JR warm up, 20min workout, 10m yoga, 5x/wk) because I'm still finding it hard to spend this much time working out. There's always some child screaming at some point along the way...

Progress = none. Womp, womp. Did great logging for two weeks then stopped and as a result no missing lbs. can't wait to be done nursing so I can get rid of this.

5/30--9x JR

buy in: 4 min Tabata – Split Hi Jumps / Mountain Climbers

________________________

6 rounds:

1. Weighted Jump Switch Step Up x 20 #12s(2)/10s

2. Plank Hold – 1 min

3. DBUs – 30 seconds

________________________

Buy out: Handstand – 1 minute

Total time:22:30

10m power yoga

http://youtu.be/2ymyRJwFtV8