Lifted Butt #20//10JR

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

Time Challenge – 1 round

1. Clams with power band x 30 / 30

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

3. Hip Raises with power band x 30

4. Kettlebell Swing with the beast (#50 all) x 20 

5. Abductor press with power band x 40

6. Kettlebell Deadlift (Beast) 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 (Beast) x 10/10

9. Kneeling hip abduction to heal raise x 20 / 20

10. Kettlebell Swing x 20 (Beast)

time: 12:44

FitSlide #10//10JR

10/20--20x JR

15amrap

1. Side Plank Lift & kick front on tippy toes x 10/10

2. DB weighted Forward / Side / Forward Slide Lunge x 10 alt. legs #15s

3. Pigeon Slides 5/5

4. Frog Slides (x3) / Plank rows x 10 #25s
#rnds: 2.5

JRC #18//JR10

10/20--20xJR

Workout Breakdown

1. Front / back / switch JR – 1min

2. Reverse Rock Star Burpee to Burpee Jump Tuck x 10

3. JR high knees 1 min

4. Step up / backward lunge toe touch x 10/10

5. twist left / twist right / front jump / jump jack 20 sec + DBU’s 20 sec + twist left / twist right / front jump / jump jack 20 sec (1min & 20 sec)

6. One leg elevated Plank jump switch x 40

7. Jump rope – Forward / back / switch 20 sec + high knees 20 sec + Double unders 20 sec + twis / twist / front / jump jack 20 sec + Forward / back / switch 20 sec + high knees 20 (2 min total)

time: 12:06

Killer Legs #8//10min JR

10/20--20x JR

Part2: 2rft: #30kb all:

1. Jump Jack Sumo Squat KB upright row x 20

2. One arm weighted Curtsy lunge to plie with KB x 10/10

3. Jump Lunge (x3) front kick x 10

4. KB Weighted heel raised stationary lunge (x5) to one leg squat x 5/5
time: 14:30

CArdio Shred #34//10JR

10/20--20x JR (10min)

12 Minute AMRAP

1. Plank Rows / Squat & Press x 12 #17.5s

2. Over the box Jump x 12 (-1riser!!!)

3. Side Lunge Row x 12 #17.5s

4. Over The box Jump x 12
#rnds: 2 3/4

Inferno #5//10min JR

JR 10/20--20x

2rft
(1st round full reps, 2nd round 1/2 reps!)

1. Hanging Windshield wipers (x2) / hanging leg raise to the top (x2) x 5 sets

2. Handstand shoulder tap (x2) / dynamic push up (x2) x 5 sets

3. Pull up / chin up x 4 sets

4. Pigeon slide / one leg mountain slider x 10/10

5. Wall  jump / diagonal touch down / leg lift x 10 alt.
time: 13:56

Lifted Butt #2//JR10min & check in

Program check in:
It's only been two days but I thought I'd take a quick moment to reflect on how it's going. I'd say GOOD. Part of the program requires one to track calories because at this point I'm supposed to be eating in a 500 cal deficit every day but I'm trying to accomplish that via omission of fat for two weeks (I go overboard on eating nuts ALL the time), strict adherence to planned meals with little or no snacking in between (veggies only) and limited carb servings (1-2). Meanwhile, I'm working my protein up...gotta do this little by little as to not gain fat (it's called reverse dieting.) So tired. So stressed. I really am not meant to be a parent of two, I guess. :(  Fingers crossed that it gets easier so that I can get myself back.

10/20--20x JR

2rft:

1. Kneeling heel raise to side knee raise (hydrant) 20 / 20 (band!)

2. One arm KB swing 20/20 #30 (2nd round ALL #40kB & 10 reps each side)

3. Weighted Surrender squat to side kick 10 / 10 #15

4. One arm KB Swing 20/20

5. **Suitcase Squats 10 / 10 #50

6. One arm KB Swing 20 / 20

7. KB – Backward Lunge to Squat jump 20 alt. #30
time: 17:41

Cardio Shred #29//10min JR & body stats

Weigh in: 131.6lbs

10min JR 10/20 -- 20x

Buy in: Handstand for 1 minute or plank
15 min AMRAP

1. Double Unders (x5) or jump tucks (x5) to commando push ups (x4) x 4 sets

2. Hanging Leg Raises (to the top) x5

3. Plank Rows x 10

4. Jump tuck to Sumo squat x 10

5. Pull Up / Knee raise (x3) x 3 sets
#rnds: 3 4/5

Lifted Butt 19 & CD5 HT Prog

So, so, SO OVER this sleep deprivation thing. It's been two weeks since I limited my workouts to 20-25min max. I feel fatter but less exhausted at least. My cycle is crazy out of whack since I am only 2 months post breastfeeding. I've been re-reading through my VAST collection of fitness eBooks and I've decided to give a program called Hormonal Timing a try. This a program I first learned about through a website called BuffMother. I went on to learn more of the nutritional side of it via Metabolic Effect.

Cday 5-19 buffing

Cal deficit -500

Eat super clean:

     5, 20g protein serv

     0 fat

     1swt Tat0/ unlim fruit

     3, green veg serv

6hiit/wk 30min (15lift/15hiit jr)zgym

--

Cday 20-29//1-4 boosting

Eat mostly clean maintenance cal:

     5, 20g protein serv

     4, cho (fruit included!)

     3, fat (125 cal/serv)

     2, green veg

     1, treat (per week)

Trad lift: 4d up/lo split & 1 pyoga/wk

jR 10/20 --20x (10min)

15 min AMRAP: #50kb all//green band

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

2. KB Sumo Squat (3 short reps) to one leg goblet 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

*double the amount of reps if you’re using medium size kettlebell 

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

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

#rnds: 2 1/3

time: 25min total

Cardio Shred #28//10min JR

JR 5/25--10x

15 min AMRAP

1. Commando Pull ups x 3/3

2. High Knees with Cross Arm Jump (every 10 reps) x 50 reps

3. One Arm Push Ups x 4 alt. (hands on bench!!!!)

4. Plank Criss Cross Knee Tuck x 20

5. High Knees with Cross Arm Jump (every 10 reps) x 50 reps

#rnds: 5 1/5

+
JR 10/50--5x

time: 25min

Lifted Butt #18 (to ~20min)

2 min Zuzka warm up on youtube

3rft: (originally 2rft) #50kB for all:

1. Side Lunge Dead lift with power band x 10 with the Beast (20 with normal size)

2. Kneeling heel lift /hip abduction  with power band x 20/20

3. Side to side sumo squat with power band x 10 with the Beast (20 with normal KB)

4. Kettlebell swing (x 10) + Jump Lunge (x 10) x 4 sets

_________________________________

+ Burn Out:

10 x Side to Side Sumo Squat with the Beast / 10 x Side to side squat with power band x 5 sets total

total time: 20:12

12 minute body #11//zyoga39

2 min warm up

12AMRAP  :
Curtsey  lunge side kick x 10/10
Rock star jump to sumo squat x 20
Jump jack pu  to foot tap x 10 alt
Crab dance leg lift to plank knee tuck x 10/10
Rnds: 2

&

Zyoga39

GFD2 Killer Legs 6//kB #5

2rft:

Part 1

1. Low side to side squats (band & kB) x 20 #40

2. Jump Jacks x 20 green

3.Air Squat (tippy toe) Abductior press (X3) jump tuck x10

4. Jump Jacks x 20 green

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

time: 11:00

+

**1rft (originally 2rft)

1. Kettlebell Full Body Combo x 10 (sit-up, push-up, reverse squat, OH press) #30

2. Kettlebell Swing combo (pendulum, swing, figure 8) x 10 #40

3. Clean & Snatch 10 / 10 #30

4. Russian Twist (x3) to Plank Jumps (x3) X 10 #40

time: 10min

total time: 21min

GFD1 FitSlide #12//JR 10m

Monday went well. Coulda been mostly b/c I had a good nights sleep. Hope the cbd caps continue to help with that. Aside from a moment or two where I forgot about not eating grains anymore ...(literally like 1 bunny cracker) it went smoothly and I felt like I had a lot of energy to play with the boys. It always takes me a few days to remember what I'm doing. A touch hungry after dinner but no matter. Tuesday I spent all day vomiting from my bed. RESTART GRAIN FREE TODAY!!!!! THIS IS DAY 1.

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

15 amrap: 

1. DB weighted Side lunge #15s slide to *DB ROW 1ea x 5/5 #25s

2. Twist side plank slide to frog slide x 10 alt.

3. Weighted front to side lunge slide x 10/10 #15

4. One leg mountain slider to side kick push up x 5/5

Rnds: 2.25

Grain Elimination Week 1 & Lifted Butt #17

It's time. Time for an elimination diet. I am so sick of feeling sick, being in chronic pain and not being able to sleep. As I recall from baby round 1, part of this was due to the relaxin still in my system and The hormonal dishevel-ment that comes along with quitting breastfeeding after a year. It gradually went away some 6months later.  (Don't you just loooove post-breastfeeding menopause?! Apparently I am the only one in the world that experiences this as I've found absolutely NO literature on it or how to treat it. Essentially I am treating myself for menopause with black cohosh and shatavari. It works.) El iminating grains at that point made my pain totally disappear. I've been investigating TheWhole30 (I LOVE the rule about not recreating sweets/snack food with acceptable ingredients! This is where most people fail at life) but being on the cusp of holiday season (beginning with Halloween of course!) I'm not sure I want to go that hard core nor do I need to. Maybe come January if I'm still feeling off it'll be time for something crazy.   I've known for some time that dairy of any kind does not sit well with me and so I'm pretty used to living a dairy free life. Check. What I really need to work on is grains. They've been popping in and out of my diet with all the kiddie snacks we have around the house and I've been lying to myself about how I really need to eat rice and oatmeal to fuel my workouts. That's a thin line. In years past, I've done strict paleo (basically whole30) and been at a lack of energy, slept poorly and felt terrible. The thing I didn't change back then was my workout length/intensity. I was still plugging away at 45-1hr of high intensity. This time, I'm going to scale back my workouts and just do ONE Zgym per day (20min which i'll sorta kinda be tapering down to)5 days a week (plus 5, 2mi dog walks in the early morn) and see if I can get away with it. Fingers crossed. I'll take a weight sometime this week. Ok, 30DayGrainEliminationProject.......GO! 

2min warm up

3rft

1. Wide Legged Hip raises with power band x 30 green

2. Kettlebell swing x 20 with the beast #40

3. Laying side leg lifts with power band x 20 / 20

4. Kettlebell Swing x 20 with the beast 

5. Clams with power band x 20/20

6. Kettlebell Swing x 20 with the beast (30-40 with the normal)

time: 13:13

+

10m amrap (originally 15)

1. JR hi knees ** x 80

2. Hanging Knee raise to leg raise x 8

3. Manmakers with double push up and knee tucks combo x 8 #20s

4. Jump Rope DBU x 20

5. Pull up to jump lunge (x4) x 6

#rnds: 1 3/5

Total time: 23min

bunny slope #20//zyoga #38

**2rft: (20reps, -5reps 2nd round)

1. Curtsy Lunge to Squat w/ curl x 20 alt #12s
2. Side Lunge Bent Over Row x 20 alt #20s
3. Squat to 1 leg overhead Press x 20 alt. #8s
4. **trx row X 10
5. Hollow Scissors (x3) Crossed Legs Lift x 20

time: 13:39

+

zyoga #38

https://zuzkalight.com/zgym/power-yoga-38/

12min Body #10//15JR

JR 10/30--15x

**15 Minute AMRAP (original=12)

1. Twist squat burpees x 10

2. Push up to one leg kick up x 10 alt. legs

3. Long jump to reverse burpees x 10

4. Side Plank Knee Tuck 10/10

Rnds: 2.5

FitSlide #1 // 15JR

jr 10/20--16x

15AMRAP

1. Mountain Sliders x 40

2. Slide to side hands Push ups x 10

3. Curtsy slide lunge / side slide lunge x 10 / 10 #12s

4. Slide back lunge to slide plank x 20 alt. legs

5. Frog Slide in/stand/slide jack x 10

Rnds: 2 3/5

&

jr 10/50--7x

Inferno #4 + cardio shred #26

1rft:
1. hanging diagonal knee raises x 10 alt.sides

2. Handstand shoulder taps x10 (could be in plank or legs elevated plank)

3. One leg mountain climber (x5) / one leg side kick push up x 5/5

4. Pull ups x 6

5. Wall plank knee tuck / shoulder stretch x 10 alt. legs

+ buy out: 2 minute plank hold
time: 8:32

&

1. Double Unders x 20

2. KB swing ladder: x **25-20-15-10 #40

3. Pull Up / Chin Up x 3

4. Side Lunge KB Deadlift ladder: x **26-20-16-10  #40

time:10:37

***BONUS BUTT: 10/20--4x (2min) hold glute bridge on 10s interval//add abduct & Press on 20s interval

12min Body #9 //15JR

JR 10/20 -- 16x

12 Minute AMRAP

1. Forward / Back lunge front toe taps x 5/5

2. One leg swing kick up to **dB row (1ea) #25s x 10 alt. legs

3. Plie to sumo jump squat x 20

4. Dynamic push up to jump tuck x 10

#rnds: 2

+
JR 10/50 --7x

Lifted Butt #16 + body crush #30

2 min warm up

1rft:

Power Band Set:

1. Squat side steps (x2)  with a power band x 10 sets alt. sides

2. Squat side step with a power band and KB x 10 alt. sides #50

3. Standing leg extensions with power band x 10 / 10 x 4

4. Bridge to Abductor Press x 20 + Abductor Press at the top x 20

Kettlebells: 2rft: #50 all

5. Sumo Squat with the Beast x 10 (or 20 with the medium)

6. Side lunge deadlift to single leg heel raise with the Beast x 10/10 (20/20 with medium)

7. Pendulum to Swing 10 reps with Beast (20 with medium KB)

8. Backward lunge pass under (x5) to  One leg deadlift (x5) x 2 sets alt. legs

time: 10:51

+

15amrap

1. TRX Inv (overhand) rows x 10

2. Plank to Pistol Squat x 10 alternating

3. Jump Lunge (x3) Sumo Jump Squat x 10

4. Foot Tap Squats x 20
#rnds: 3.25

bunny slope #19//ZYoga #37

2min warm up

Time Challenge – **2rft

1. Leg lifts (x3) to side to side squats (x3)with power bands x 10 sets
2. Reverse squat x 15 #6s
3. Forward / backward lunge 10 / 10 #12s
4. Squat and press x 15 #12s
5. Push up / 3 point knee tucks x 10 alt. legs
6. Clam to side crunch 10/10
7. Hip Raise to weighted heel touch x 15 #6s

time: 17:36
 +

zyoga #37

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

black diamond #8//15min JR

10/20--16x JR

15 min AMRAP

1. Chin Up / Pull up x 3 sets

2. Russian Twist (x3) / Knee hug (x3) / Plank Jump x 10 #30

3. Chin Up / Pull up x 3 sets

4. Side stretch plank knee tuck / plank jack x 20 alt.

5. Hanging criss cross knee raises x 10

6. Weighted Santana Push Up x 10 #12s

Rnds: 1 5/6

+

10/50--7x JR