BR 5 days to butt & abs day3

Last workout before vacation! Im hoping this break will help me de-stress and help reset my fat loss capabilities. When I get back I'll finish up this bR challenge then get back to zgym. I'm thinking about doing both suggested workouts in zgym but go down to 5x a week/30min cap.

Weigh in: 133lbs!!! (Down 1!!!)

STILL can't fit into my regular clothes though.

 (ᗒᗣᗕ)՞

But....I'm missing the majority of critical weight loss factors right now:

1-bad sleep

2-one f-ed up, menopause-like hormone profile (post breast feeding)

3-never ending stresssssssssssssssssssssssssssssssss

Tabata JR 5/25--8x

http://youtu.be/G2-0R_lBS_M

10/50--12x: #12 wV all!!

Wide leg burpee Jax- 12/10

Under hand row (trx)- 15/15

Asst'd pistol L- 11/11

Sngl leg dL L#45-18/17

*jump lunges-30/25

Running man sit-ups -22/22

Tabata JR 

Bonus: 10/50--6x (no wV)

Lat raise/Arnold press #10s-8

Bent rev fly#10s- 16

Bent Y raise #5s- 18

**band glute abd & press- 26

Lat raise front slide#5s -11

**band glute abd & press-31

Tabata JR 

(30min)

BR 5 days to butt & abs day 2

http://youtu.be/jiazuKBOgNo

10/50--24x

JR

Wall balls #10- 29/28

JR

*seated band row (Blu/blk)- 29/28

JR

Ugi Plank knee tux-40/42

JR

Bb glute press #45 - 30/31

JR

One arm row 5L:5R #30- 25/20

JR

Lat swing Opp leg lift L #5-18L/20R

~~~~

Bonus 10/50--6x

Band kickback L (next R)- blue 40/44

Straight leg kick backs L- 32/34

1 leg glute bridge L- 27/24

30min

Black diamond #4

2min warm up

Buy in: Pass the ball x 20 – it will warm up your shoulders, hips and abs.

15min AMRAP

1. Hanging Knee raises x 8

2. Cork screw (swiss ball) – Pike to cross body leg reach twist x6

3. Hanging Leg Raises x 5

4. Man makers x 5

5. Pull Ups (pull ups on dip station) x 3

6. Leg Lift to weighted criss-cross crunch x 10 (swiss ball)

Buy out: 

elbow plank up  x 20 (swiss ball)

Rnds: 3 2/3

Time: 16:31

&

Z yoga 27

 

Z5 #89//15jr

5/35--12x

http://youtu.be/DfKZdBTS4o4

Time Challenge : #40kb

1. Ball One leg elevated plank knee tuck leg lift 10/10
2. KB – Swing/Pendulum x 10
3. Elevated plank knee to chest push ups x 10
4. One arm weighted one heel elevated sumo squats 10/10
5. Scorpion Push Up / Pike Jump x 10 alt. legs

Time: 5:23

10/50--7x JR 

Summer shed #20//10min JR

2 min warm up

Part 1 – full body circuit time challenge

1. KB swing / pendulum x 20 #40

2. KB heel raise*/plie squats x 10 #50

3. Hardcore Egg on the exercise ball x 10

4. Chin up/ pull up / hanging knee raise x 3 sets

5. Weighted Sumo squat / rockstar jump / sumo squat / jump tuck x 10 sets #12

6. Weighted Reverse Burpees to Plank rows x 10 sets #12s

7. Double Unders x 20

Part 2 – Cardio and Abs 

 4 rounds of:

1. Jump Lunge x 20

2. Plank hold – 1 min

Buy out: Wall Sit – 2 minutes

Total time: 16:15

&

JR 10/30--15x (10m)

Ran out of time! Add 5 in another day?

Wk8: 12 minute body #4

15m AMRAP

1. Squat jump jack x 20

2. Commando Push Up x 10

3. Sumo Jump Squat Leg lift x 20 alt.

4. Bird Dog x 20 ally

Rnds: 5

&

Zyoga #23

Lifted butt #19//15 JR

2min warm up

15 min AMRAP:::#40kB

1. Wide legged Hip Raise to hip abductor press x 20

2. KB Sumo Squat (3 short reps) to goblet surrender squat x 10 alternating legs

3. Wide legged Hip Raise to hip abductor press x 20

4. KB Pendulum (x 5) / Swing (x 5) x 2 sets

5. Wide legged Hip Raise to hip abductor press x 20

6. Deadlift to one arm deep squat  x 10 alternating arms

#rnds: 2.5

&

10/20--30x jr

Upper body inferno #1

Part 1 ; 2rft:

1. Shoulder packing on a pull up bar x 10

2. Hardcore egg on exercise ball x 10

3. Plank row push up x 10 #20s

4. Hanging knee raises x 10

5. L – slide push up x 5/5

6. Plank slide / frog slide x 10 alt

time: 9:22

====

Handstand homework:

scap oh reach x 20

Hallway handstand balances x 3min

Handstand split holds - 10x

time: 5:20

=====

Part 2 (instead of yoga): 1rft 

1. Counter stretch

2. Downdog dynamic stretch x 10

3. Hip flexor stretch

4. One leg seated forward bend stretch x 2 on each leg

5. Bridge (wheel pose) to seated forward bend x 3

6. Wide legged seated kinesiological stretching

7. Extended puppy pose

8. Laying spine twist

And z basic flow to 15min

Total time: ~30m

Z5 #78//15 JR

5/35--12x JR 

HIIT 25/5 sec intervals

1. Burpees 

2. Jump Lunge

3.Burpees

4. Plank Scissor Jumps

5.Burpees

6. Squat Jump Forward/back/up

7.Burpees

8. Plank jack / squat jump

9. Burpees

10. squat twist jump/burpee

10/50--7x

Z5 #88//15jr

5/30--14x JR 

5m AMRAP 

1. Knee up leg lift x 10/10 (with chair)
2. Plie squat leg lift x 10/10 (with chair)
3. Ballet hip raise/abduction x 20 (power band)
4. Hip abduction / one leg push up x 5/5 (power band)
5. Side plank leg lifts / Jump jack push ups x 6 alt. (power band)

Rnds: 1 1/5

10/50--7x

Killer legs #7

2min warm up:

Part 1 bar Method: 1R

1. Plie toe tap with side stretch x 20

2. Single Heel Lifted Plie Squat x 20/20

3. Wide stance heel lifts x 20

4. Plie squats x 20

5. Single knee bend standing duck footed leg lifts x 20 full range + 20 pulses on each leg

Part 2 – Cardio & Strength: 2rft

1. Curtsy lunge pass under with Kettlebell x 20 reps alt. #40

2. Lunge to jump squat x 10

3. Single heel lifted plie with heavy kettlebell x 10/10 #50

4. Side lunge jump knee up jump up x 20 alt.

Time: 11:48

&

Zyoga #53

https://zuzkalight.com/zgym/power-yoga-53/

Wk7: kb WO #4//jr12

2rft:  #30 all

1. Roll back Goblet Oh P x 10

2. Figure 8 swing x 20

3. Clean to figure 4 squat to curtsey lunge press  5/5

4. Tornado clams x 10

5. Snatch Surrender squat x 5/5

6. KB push up to reverse squat x 5

Time: 19:03

Went a little long. Adjusted JR time

&

10/20--24x JR

Black diamond #4//15 JR

Buy in: Pass the ball x 20 – it will warm up your shoulders, hips and abs.

15min AMRAP

1. Hanging Knee raises x 8

2. Ball Pike to Opp k2e twist x6

3. Hanging Leg Raises x 5

4. Man makers x 5 #20s

5. Pull Ups (pull ups on dip station) x 3

6. Leg Lift 1x to weighted criss-cross crunch (1ea) x 10 (swiss ball) #15

Rnds: 3 1/3

Buy out: 

Knee tap down ball roll ins on elbows  x 20

Total time: 16:37

& 10/30--23x JR 

Z5 #77//15jr

5/30--14x JR

5 Minute AMRAP #40

1. Sumo Calve raises (x2) to jump squat x 5

2. Dead Swing to Low Squat Calve Raises (x4) x 5

3. Pistol to Calve raise x 6 #12wv

Rnds: 2 1/3

10-50--7x JR 

Zspecial monster kb WO #1

2 min warm up

2 rounds for time

1. JR high knees with arms crossed every 10 reps x 100 reps total

2. Push Up to downward dog toe Opp touch  x 10 reps

3. Dead lifts with Monster KB x 10 #50/40

4. JR high knees with arms crossed every 10 reps x 100 reps total

5. Plank jack transformers x 20

6. Squat to ballerina reverse squat  x 10 #50/40

Time: 13:20

&

Zyoga 8

https://zuzkalight.com/zgym/power-yoga-8-lifted-butt-series/

Z5 #87//15jr

5/30--14x JR 

 5 Minute AMRAP #20db

1. Ballet One Leg Hip Raise x 10/10
2. Side Lunge to DB overhead press to ballerina squat 5/5
3. Ballet Hip Raise Abduction x 20
4. DB weighted Stationary Lunge Jump x 10/10

Rnds: 1.5

10/50--7x JR 

Summer shred#19

1. Side lunge to overhead press knee up with DB x 10/10 #15

2. JR high Knees x 30 sec

3. One arm burpee side plank row to jump lunge over head press with DB x 10/10 #15

4. JR hight knees x 30 sec

5. Push Up L-kick with DB x 10/10

6. JR high knees x 30 sec

7. Legs extended side crunch (x2) to explosive inv row* (x2) x 5/5

8. JR high knees x 30 sec

—————————

9. Pull up / leg raise x 5

10. KB swing x 20 #40

x 2 rounds

buy out: 3 minute plank intervals 50/10 seconds 

Total time: 17:50

&

Zyoga #37

https://zuzkalight.com/zgym/power-yoga-37/

A++++

Wk 6: 15m fat burn #4//15 JR

2 min warm up

15/45 -- 30x

1. Forward / back jump squat burpee-7

JR 

2. Forward/back lunge to front kick to jump lunge-8

JR

3. Everest Climber (x3) to Scorpio Push up-7.5

JR

4. Side Burpee to rock star jump-7.5

JR

5. Side Jump Lunge (x3) to Double front kick-8

JR

6. One arm press up alt.- 11

JR

7. Side crunch to V-Up alt.- 10

JR

8. Roll back to Pistol alt.- 8

JR

9. Plank Jack to Commando Push up alt.- 12

JR

10. Donkey Kick to Ninja Jump Up- 7

JR

11. Sumo Squats (x3) jump tuck-12

JR

12. Donkey Kick to Dive Bomber Push up-8

JR

13. Bird Dog-17

JR

14. Squat Jump to low lunge touch down alt.-16

JR

15. Curtsy Lunge Side kick to Squat Jump Alt.-12

JR

Black diamond #3

2 min warm up

buy in: 1 min handstand

12 min AMRAP

Workout Breakdown

1. Hanging leg raise / knee raise alt. 6 reps

2. Pull up x 1

3. Ball knee in Roll then Push Up (swiss ball) x 5 reps

4. Pull up x2

5. Criss Cross Crunch Chop (swiss ball) x 10 reps #12

6. Pull up x 3

7. DB Chest Press (swiss ball) x 5 #20s

#rnds: 4

Buy out: 1 min handstand

Total time: 14min

& 

Z yoga #44

https://zuzkalight.com/zgym/power-yoga-44/

Fit slide #8//15jr

2min warm up

15amrap:

1. Side lunge slide wood chop with DB x 10/10 #15

2. One leg criss cross plank slide (x2) / knees to elbows sliders (x2)  x 5 sets

3. DB weighted curtsy lunge with curl / ballerina squat overhead squat x 20 alt. #15

4. DB mountain sliders (x10) / dancer’s stretch with DB row x 10 alt. #20s

#rnds: 2 1/4

&

JR/burpee 10/20--30x

Z5 #86//15 JR

5/30--14x JR

5amrap

1. Jump squat side lunge heel lift x 10 alt sides
2. Side Plank knee tuck push up x 10 alt sides
3. Heel Touch / straddle sit up x 10

#rnds: 2 1/3

10/50--7x JR 

Summer shred #18

2 min warm up

Lower Body with Dumbbells – Time Challenge #12s

1) Backward lunge kick ups (reach to the opposite foot with DB) x 10/10

2) One Arm DB front Squat heel raise / One Arm DB overhead jump lunge with heel raise x 5/5

3) One Arm DB Side Lunge Knee Up DB Overhead x 10/10

4) Jump Lunge DB Twist x 20

 

Cardio HIIT 6 x 15/35 intervals

1. JR high knees

2. Plank Jack Push Up with Power band

3. JR DBUs

4. Curtsey lunge leg lift with Power Band

5. JR high knees

6. Squat jump jacks with power band

 

ABS & Upper Body – Time Challenge

1. Push Up with L-Kick x 5/5

2. Pull Up / Chin up x 2 sets

3. Elbow Side Plank Jack knife x 10/10

_____________

Buy Out: 3 Minute Plank Intervals 10/50 seconds

Total time: 15:29

&

Zyoga #7

https://zuzkalight.com/zgym/power-yoga-7-2/

This was pretty dumb.

Z5 #76//15jr

5/30--14x JR 

25/5 sec intervals – 2 rounds

1. Plank Reptile 1x / plank jack alt

2. Foot taps sit up (both)

3. Criss Cross Mountain Climbers

4. knee tuck sit up elbow strike alt.

5. Plank over the backHeel Touch/underside  Toe Touch/ plank jump in

10/50--7x JR 

Wk 5: JRCK #3//15 JR

Done with breastfeeding!!!! Yay!!! No more uncontrollable hunger, milk blisters, painfully loose joints and hopefully more fat loss! Now that I'm done I'm jumping back into intermittent fasting with a 12-8 feeding window. Love it. 

More on that here: 

http://jamesclear.com/the-beginners-guide-to-intermittent-fasting

2 min warm up

1 min JR:

30 sec DBU (two jumps and one DBU count for one rep)

30 sec High Knees (each high knee counts for one rep)

 4 minute AMRAP #1:

1. Goblet Squat Press up and twist x 10 #30

2. One arm Swing alt. 20 #30

3. Chatturanga push up to down dog x 5

 #rnds: 2R, 10 reps

1 min JR:

30 sec DBU

30 sec High Knees

 

4 minute AMRAP #2:

1. Clean to Windmill 5/5 #18

2. Suitcase Squat to Pass Under x 10 #30

3. Thoracic Bridge alternating x 10

 #rnds: 1R, 10r

1 min JR:

30 sec DBU

30 sec High Knees

 

4 minute AMRAP #3:

1. Surrender squat to overhead press x 5/5 #18

2. Pendulum x20 #30

3. Dive Bomber Burpees x 10

Rnds: 1R,10r

Total time: 17:29

&

10/30--23x JR 

 

SHARE THIS: