k8*s tabata leg WO #2

2 min warm up

30/30--5x JR

10/20--10x
alt. dB curtsey lunges #20s- 10/8/9/8/8
BB squats #50 - 8/6/6/5/6

30/30--5x JR

10/20--10x
figure 8 squat/jump squat #40 - 5/4/4/4/4
BB dL #85 - 8/7/7/7/7

b4 bed:
10m yoga

Emily skye legs & booty circuit 4/6/15

2 min z warm up

10/30--30x
JR
BB alt low lunge backs #45 - 15/14/13/13/12
JR
Elev sumo squat #65 - 14/13/15/14/13
JR
**butt pull throughs (black band) - 11/13/13/13/13

b4 bed:
tabata posture fix 10/20--8x (2 exercises)

Emily Skye Upper WO 6/1/16

2 min warm up

10/40--24x
JR
dB OH press (balance on 1 leg) #15s - 19/14/15
JR
*Asst'd pullups (purple) - 12/10/10
JR
dB bicep curl #20s - 11/9/9
JR
dB bent tri kickback #15s - 15/15/15

b4 bed:
10m yoga

BBC2 AMRAP #1

2 min Z warm up

20AMRAP
ROW 250m lvl 7
BB bent underhand row #60 x 10
ROW 250
BB glute press (feet on blox) #60 x 15
ROW 250
cable straight arm pulldown #? x 10
ROW 250
#rnds: 2 6/7

*last round I skipped the 6th row exercise adn did the weighted exercises back to back.

z#32 v2.0

2 min Z warm up

10/40--24x
JR
hold crunch up/lateral cross legs - 38/38
JR
side crunch L - 27/25
JR
side crunch R - 26/27
JR
plank jax (elbow) - 40/40
JR
kB russian twist #30 - 26/28
JR
plank alt opp leg/arm raises - 26/28

*I don't usually enjoy abs/core but this was simply delightful!

k8*s tabata legs WO #1 & body stats

#1 I love progress photos. They really make you feel good about how far you've come! Even though I'm not where I WANT to be yet...nor do I fit in 80% of my pants still but at least I don't look like LEFT anymore. ICK.

#2 I am now on my best fat loss program. This consists of cardio/weight lifting circuits like I've been doing the past couple weeks or so. They are short, 20 min, but they are done at MAXIMUM intensity.  Sometimes I do them like below where there are larger time chunks of each jump rope segment and each weight segment. Sometimes (and most effectively) I do them circuit style where I alternate...1 round jump roping, next round weight lifting (HEAVY!!!) etc. I've noticed a change already! Can't wait to weigh in Feb 1st! So far I've been eating lighter to make up for the 10 minutes less of exercise I've been doing.: Less nuts!!!!!!!!!!!!!, less carbs (carbs at night only), 1 carb back load night a week, no more kid snacks, more veggies, and one serving of dinner only. NO SECONDS. Definitely less nuts. Those are sneaking back in atm.  >:(

2 min Z warm up

30/30--5x JR

10/20--10x:
BB side lunge L #30 - 7/7/7/7/7
BB side lunge R - 7/7/7/7/7

30/30--5x JR

10/20--10x
kB goblet squat #40- 9/5/6/6/6
BB step ups #40 - 6L/6R/6/5/6alt legs

+

zcut power cardio #8 (sub dogwalk)
LOOOOVE THIS ONE. This plus is that it's 15min so that works perfectly.

z's bunny slope #8 v2.0 (legs)

2 min Z warm up

10/20 - 40x
JR/ 1/2 burpee
BB squat/leglift #65- 7/6/6/6
JR/1/2 burpee
side lunge/back lunge #15s R - 5/4/5/4
JR/1/2 burpee
side lunge/back lunge #15s L - 5/4/5/4
JR/1/2 burpee
side lying clam to leg ext w/ blue band  R -7/6/6/7
JR/1/2 burpee
ide lying clam to leg ext w/ blue band L- 7/7/6/7

10m yoga b4 bed

z5 #12 2.0

2 min Z warm up

10/40--24x
JR
inv row #12 - 18/18/18
JR
kB OH press 1 arm L (1 leg) #26 - 12/11/11
JR
kB OH press 1 arm R (1 leg) -11/11/11
JR
kB swing #40 - 24/27/26

Backbody beach BOD AMRAP

2min Z warm up

20 AMRAP
Row 500m
single leg glute press x 15ea
Row 400m
cable row #60 x 15
Row 300m
BB glute press
Row 200
Asst'd pull ups x 8 (purple band)
#rnds: 1 & 7/8

*did glute press and pullups back to back on the last round to make up for the fact that this was a little heavy on the cardio. then filled in the remaining time w/ 160m row.

B4 bed: 10 min yoga flow

z5 #35 v 2.0

2 min z warm up

10/40--24x
JR
v up roll over jump in/out - 6/6/4
JR
side plank dip/front kick L - 12/12/13
JR
side plank dip/front kick R - 12/12/13
JR
ab splitters -6/6/7

&

ZCUT POWER CARDIO #7 10min plus z5 #23 (sub dog walk) = 15min

Tabata Legs & JR

2 min Z warm up

20minutes:
30/30--5x JR

10/20--10x
1) upside down leg press #66 - 10/11/11/9/9
2) band abd & press (blue) - 13/13/13/14/14

30/30--5x JR

3) kB lunge back pass under #50 + 12wV - 10/9/9/7/7
4) alt 1 leg dL #50 - 10/10/9/9/7

ZWOW #68 v2.0

2min Z warm up

10/40--24x
JR
jump lunge3/2 mtn climbers - 6/6/6
JR
**kB/band side to side squats #50/blu - 20/22/17
JR
BB squat & leg abd #60 - 11/11/10
JR
**band glute press & abd - 21/22/23

b4 bed:
10m yoga

Emily Skye Upper Circuit v2.0 & Prog foto

SELF reminder...you are in an ELEL phase.  Don't blow the eating part of it.

Does this call for IF? Like...hardcore 16/8 window? Hmmmm....idk. I'll stew on it and see what February brings.

2 min warm up

10/20--40x
JR
alt dB bi curl #22.5s^ - 5/5/5/5 (each)
JR
Plank tri kickbac#12s - 10/10/10/10
JR
bent 90* row #20s - 11/12/11/11
JR
alt. upright row #20s - 12/13/15/14
JR
band pull aparts (red) - 22/22/23/22



830- muscle coffee
11- 2 tbacon, banana
230- 3/4 can tuna, salad w/ dressing, potato
5 - protein chia pudding
8 - chicken soup, dried fruit bar
--
830 - muscle coffee
1030- 2 tbacon, 3clementines, 1/3c nuts
130- ground beef and veggies, 1/3c brown rice
4- coconut chia protein pudding
7- Caribbean citrus stew

Z5 #41 v2.0

2 min Z warm up

WORKOUT:
ROW lvl7 5 min 30/30 (slower/sprint)

Z5 #41: 15/15--10x w/ #12 wV on
split hop L
lunge back knee up (same side)
split hop R
lunge back knee up (same)
curtsey to sumo L
curtsey to sumo R
sumo jump squat/alt side floor touch
side lunge touch L
side lunge touch R
side lunge jumps

JR 5 min 30/30 (on/on)

5 min AMRAP
kB row #30 L - 10x
"           "      R - 10x
rev chins - 3x
#rnds:6

ZCUT6 (sub dog walk) + 30/30JR--5x (15min)

Z5 #57 v2.0 & updated game plan

here's the plan:
20min max -- still struggling with this. Depending on results or lack thereof, I might go back to 30min.

Mon: off (or climb. 6th wo)
Tues: leg/JR tabata
Wed: abs&core/JR circuit
Thurs: butt & back/row AMRAP
Fri: off (sub zcut power cardio for dog walk)
Sat: upper/JR circuit
Sun: leg/JR circuit


10/40--24x
JR
Ball knee roll ins- 14/12
JR
Ball weighted leg lift with crunch up - 11/10
JR
**dip st. knee raises #15 - 11/13
JR
Ball weighted leg lift with crunch up - 11/11
JR
Ball pike/1 foot floor tap - 9/8
JR
Ball weighted leg lift with crunch up - 11/12

K8s beach bod circuit 2

2min warm up

10/20--8x each couplet:

JR

Deficit lunge #15s R- 8/9/8/8
L- 9/9/8/8

JR

Alt band pistols- 6/6/5/5
Band and and press-14/14/14/15

JR/elev kb DL #65-9/8/8/8

K8*s Beach Bod JR circuit 1

round two stomach flu in three weeks. Scalin' down today.

2m z warm up

10/50--20x
JR
Kb side lunge L #30- 18/20
JR
Kb side lunge R - 19/20
JR
Band seated row L (green) - 33/37
JR
Band seated row R - 29/40
JR
Running man sit-ups - 23/23

B4 bed:

10m vinyasa

Tansy's shoulder stretch/band pull aparts

R

8- muscle coffee

1130- 2 tbacon, 1/4c rice & beans, 1/2c nana chips

2-1/2 chicken b, kale salad w/dressing

4-oatmega p bar, 2 lg pb2, 1/4c nuts

7- leftover ratatouille, broccoli, mac n cheese :(

St

8 - muscle coffee

11- 2t bacon

130-tato w/ salt & ghee, g beef w/ salsa, 1/2 papaya

4- p hot choc, 1 applesauce muffin, broccoli 

6- 1/4c nuts 

730- g beef/egg mix, 1 leg carrot & pB, 1/2 granola bar:(

Zcut power cardio 5 (sub dog walk)

snow's too deep.
It's still barely any degrees outside.
Yes it's my off day but normally I still would have walked to dog. (170cal)
Soooooooo....

Zcut power cardio 5 (10m)
https://youtu.be/9CPUA76EEzo
FREE on YOUTUBE!!!!!
&
10m tabata (alt dynamic squats with side jump lunges)

BR [SweatFlix] 12 Days of Xmas Day 1

It's official. Pec major troubles. No push-ups for a month!

2 min zuzka warm up

10/30--32x (21:20)
JR
*Inv row/hold top jack- 10/10/10/12
JR
*Alt lunge backs #40- 14/16/15/14
JR
*BB glute press #40- 26/24/25/26
JR
*Dip station obliques - 17/17/15/16

&

Zcut #4 (bonus 6th ex!) to sub for dogwalk

B4 bed
10m vinyasa & butt Tabata


W eats
8-Muscle coffee
11 - 2 tbacon
130- beef chili, spinach salad, strawberries, 1/4 grilled cheese sammich
3- apple sauce muffin
5-protein hot choc, carrot/pb2, glass o red
730- 1/2 chicken b, kale salad w/ dressing, 3 dates

Dailyhiit shows2 ep2

Part of my resolutions that I posted Jan 1st was this...
MORE DISTRACTION IDEAS:
1) tabata burpees or JR or something to get moving
*NEW*2) bcaa tablets w/ 8oz water (I've done this before. It worked I just couldn't commit to swallowing pills all day long. Now that I know I can't tolerate liquid BCAA drinks this is the only option left.)

2 min zuzka warm up


10/30--32x (21:20)
JR
Squat & press #40BB -11/10/9/7
JR
divebomber pu - 8/7/7/8
JR
*elev kB sumo squat #65 - 13/14/13/14
JR
bent dB row #22.5s - 16/17/18/16

B4 bed:
10m yoga for posture
tabata shoulder stretch & wall scap retracts

Mon eats:
8- muscle coffee (2scp protein, 1 tbsp coconut oil)
12 - chicken fajita salad with vinegar, a few fries
230 - 1/3c nuts, banana
430 - protein hot choc, 2 lg carrots, date
7 - g beef on salad w/ beans and salsa1/4 avocado dressing

BR 5 day to butt&abs day 4

2 min zuzka warm up

10/40--24x (20m)

JR/Burpee on round 2

*cable row #60 - 18/20
JR

Db bosu pull over (hold glute bridge) #25 - 13/11
JR

**BB glute press #50 - 24/28
JR

Asstd pistols alt (purple band) - 10/8
JR

Skull crushers #12s - 12/9
JR

Strict climbers - 25/28

B4 bed:

10m yoga

Tabata elev 1 leg glute lift

Sunday eats:
8- protein (2scp collagen, 1tbsp coc oil), 1c fruit salad
1215- turkey stick, 1/3c nana chips, handful grapes
3- can o tuna w/ dressing, asparagus
5 - 1/2c nuts
7- bowl of beef chili w/ salad & 1/2c b rice

DailyHiiT Show S2 Ep1

Happy 2017!
Time to kick it into gear. I've gone through all my fitness journaling data and have pulled out this from when I hit 14% BF. I'm going to follow along with it and cut back on exercise time. I'm trying to find the sweet spot where I don't get ridiculously hungry from the exercise I'm doing. I'all run this Prog 5x wk until my next rest in 8-12 weeks.

Resolutions 2017:
- apply 15spf before leaving house (pool/beach/playground in summer)
- hit 125lbs
- come up with more creative ways to distract me from insatiable hunger (tabata burpees?)

During nap:
10/40-24x (20m)
JR
f/b jump/unilat OH press (alt arms) #25- 8/7
JR
side to side cross ankle pu #6wV- 11/10
JR
inv row #12wV - 17/17
JR
mtn climber 3/jump lunge 3 #10s- 5/5
JR
plank curl/plank jump in2 #20s- 6/7
*JR
*Glute band press & abd- 23/22

Additional details:
& dogwalk 2mi, 4-5x wk

Before bed:
10m yoga & Tabata posture (or butt)

Food log for today will be posted tomorrow.