Cardio Shred #40

5*rft:

1. dBUs x 40*

2. KB swing #50 x 20 reps

3. Jump Lunge x 20 reps

4. Hanging Knee Raise x 20 reps

time: 14:38

sn: stretch&tone5/m: Summer Shred #7

SUN:
stretch & tone #5
=======
MON:
10/50--21x

Weights

JR – Scissors – 50 sec

1. Lean forward backward lunge with a row alt #20s - 15

2. Weighted side lunge deadlift alt #20s - 19

3. weighted jump squats #15s - 22

4. Surrender to kick up #15 25s/25s - 5/6

JR – Double unders – 50 sec

 Box

1. Box jumps - 15

2. One leg elevated jump lunge 25/25 sec. - 16/16

3. box jumps - 17

4. Elevated Plank Knee Tuck to Heel Raise alt - 14

JR – High Knees – 50 sec

KB

1. Swing #40 - 31

2. Pendulum #40 - 28

3. One arm Swing L - 30

4. One arm Swing R - 26

JR – One leg jump 25/25

 Bodyweight

1. Sumo Jump Squats - 29

2. Jump Lunge - 25

3. Plank twister Push Up - 11

4. Side Lunge Jump - 34

JR – Side to side jumps

**basically everywhere i wrote ALT it was supposed to be 25s/25s....OOPS 

Killer Legs #6

2rft:

Part 1: black band

1. Low side to side tippy toe squats x 20

2. Jump Jacks x 20

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

4. Jump Jacks x 20

Part 2

1. Jump Lunge foot tap knee up #12 wV x 10

2. Low Switch lunge x 10

3. KB Sumo squat elev #70 x 10
time: 9:28
+
5 min fat burn #126
total time 14:28

Inferno #2

15min AMRAP

1. Pull ups (x2) / Dynamic Push Ups (x5) x 5

2. Weighted knee hugs (x10) / Russian Twist (x10) with KB x 2

3. Hanging leg raises x 5 / one leg mountain sliders x 10/10 x 2

4. Swiss ball – sliders – cross/straight x 6 alt

5. Swiss Ball Hardcore egg / side knee tuck x 6 alt

#rnds: 2

BW4beginners #2

WED:
It's becoming evident to me that I need to begin a stretching routine again so I plan on following Z's twice a week stretch based workouts. I don't WANT to but i HAVE to.
Here goes nothing.

deep tissue massage and stretching (ZGYM)

===
THURS:
Body weight for beginners #2
15/45--16x

1. Side lunge jumps - 37/33

2. Santana Push up - 11/11

3.  Sumo jump squat leg lift (both) - 11/10

4. Plank Knee to Forehead /leg extension alt. legs - 14/14

5. Ballerina Backward Lunge alt. legs - 25/23

6. Criss Cross Knee Tucks half burpee - 8/8

7. Side Step up knee up / Side step squat – Left - 10/10

8. Side Step up knee up / Side step squat – Right - 10/10
(16m)

Cardio Shred #39

2 rounds for time:

1. Jump Rope High Knees – 1 min

2. One arm plank slide to side plank x 5/5

3. KB Clean to ballerina squat #40 x 10 alt. legs

4. Jump Rope High Knees – 1 min

5. Plank frog slide / knee tuck with green power band x 10 alt. legs

6. Backward Slide Lunge pass under x 10/10 #50
(19m)
my time: 13:00

Summer Shred #6 + strictly zgym

MORE PLAN CHANGES
*eye roll*
I have been getting way too hungry working out for 30 min so I'm going to try to to shorter workouts over the summer (15ish). 5 EL days, 2 EM days.

2min warm up

P1: 16 min Tabata – 20 sec/ 10 sec intervals

1. Weighted Diagonal Squat Swing _left #20 - 9/8

2. Weighted Diagonal Squat Swing _right - 9/8

3. dB Reverse Burpees #20- 5/5

4. Weighted Low Jacks #20 - 19/18

5. Curtsy curl / side lunge curl _left #20 - 5/5

6. Curtsy curl / side lunge curl _right - 5/4

7. Weighted Squat jump forward / back #20 - 8/10

8. Double unders JR - 27/20

___________________

P2: 4RFT (buy out)

handstand 30 sec

20 swings / 20 pendulums x 2 in a row #30

handstand 30 sec
(13:41)

total time: 21:41

UAMRAP15/JR15

UAMRAP15min
cable row #70 x 10
curl to press #20s x 10
bench dips #25 x 10
FULL BW pullups x 10
30s handstand hold
#rnds: 3 2/5
==
JR 15
10/20--30x

L15AMRAP #2/JR15

15AMRAP #2
BB glute press #72 x 15
single leg kB dL #40 x 10/10
dB step ups #15s x 10/10
back squat #60 x 10
#rnds: 3
==
JR 15
10/20--30x

C15AMRAP/fit slide #15 (total bod(

15min AMRAP
leg lift/hip lift (red band around ankles) x 10
ab splitters x 6
plank 40s
prone lying chin lifts x 20
trx reptiles x 10/10
#rnds: 4 4/5
===
15min fit slide #15

15 minute AMRAP

1. Pigeon Slide / slide kick push up x 5/5

2. Backward slide lunge dumbbells over head press / back slide push up #15s x 10 alt. legs

3. Mountain sliders x 20

4. One leg mountain slider (x2) / weighted backward slide lunge (x2)  #15s x 5/5

5. Side lunge slide #0 x 20
#rnds: 2 1/5

L15AMRAP#1/JR15

15AMRAP #1
asst'd pistols #12 x 5/5
elev dL #70 x 10
dB curtsey lunges #17.5s x 10/10
kB sumo squat (1 tippy toe) #62 x 10/10
#rnds: 3.75
===
JR15
10/20--30x


aggggh. under serious debate as to how to proceed. i've tweaked my meal plan. more on that next week. i think i'll be tweaking workouts as well. we'll see.

L15AMRAP #3/JR 15

15min AMRAP #3
BB glute press #72 x 15
surrender squat #30 x 8ea
Band Abd & press (black) x 15
goblet squat #50 x 10
#rnds:4
==
JR 15min
10/20--30x

C15AMRAP/5min Fat Burn #122

15min AMRAP
leg lift/hip lift x 10
ab splitters x 6
plank 40s
trx reptiles x 10/10
dB knee raises #15 x 10
#rnds: 4 1/5
==
*10/30--24x (5min fat burn #122)

1. One leg toe tap on the ball alt - 12/10/12
2. Knee tuck roll to push up on the ball - 6/6/4
3. 1 arm burpee alt - 9/10/10
4. H-->F Pass the ball - 12/13/13
5. ball plank Shoulder taps - 19/19/15
6. JR
7. One leg elevated leg lift (k2g) alt. - 8/8/8
8. JR 

uuugh wrists. too much on wrists!

L15AMRAP #2/JR15

15AMRAP #2
BB glute press #72 x 15
single leg kB dL #40 x 10/10
dB step ups #17.5s x 10/10
back squat #60 x 10
#rnds: 3.5
==
JR15

L15AMRAP #1/JR15 & Meal Plan

As you can see this is the third draft of this plan. Nor will it be the last draft. THIS is how you stoke the metabolic fire. You figure out what was NOT working the week before and you tweak it and try again the next week. YOU DON'T JUST GIVE UP. (Or keep doing the same thing for that matter.) Ask yourself, "is my hunger in check? is my energy in check? are my cravings in check?" If you answer NO to ANY of these questions, something about your exercise/meal plan is not working and should be addressed immediately! 

MEAL PLAN!!!!! (3rd draft)

5/8-5/21: EM/ExM (2weeks)

30min WO (BB circ 3L,1U,1Cl/20mTB,1C + JR or MRT15) x6

3 complete meals

2 buffers (20g protein ALL)

• a.m: protein coffee
• p.m: protein bar or shake

5/22-5/28: EM/ExL (1 week)

30min WO (BB circ 3L,1U,1Cl/20mTB,1C + JR or MRT15) x6

3 complete meals

2 buffers (20g protein ALL)

• • a.m: protein coffee
  • p.m: protein bar or shake

5/29-6/4: EL/ExM (1 week)

30min WO (BB circuit15/JR or MRT15) x6

3 meals (meat/veg/1-2Tnut butter/starch – except dinner)

2 buffers

• a.m. Fruit & green tea
• p.m. Protein bar (20g), green tea, carrots

6/5-: EL/ExL (2 weeks)

15min ZGym WO x 5 (L,L,U,Climb/20mTB,C)

3 meals (meat/veg/1-2Tnut butter/starch – except dinner)

2 buffers

• a.m. Fruit & green tea
• p.m. Protein bar (20g), green tea, carrots

2min warm up

L15AMRAP #1
asst'd pistols #12 x 5/5
elev dL #70 x 10
dB curtsey lunges #17.5s x 10/10
kB sumo squat (1 tippy toe) #62 x 10/10
#rnds: 4
===
JR15
10/20--30x

Jump Cardio Fit Slide #2 (C)

[Second to] Laaaaaast day of the E(at)L(ess)Ex(ercise)L(ess) schedule :(

I'm really going to miss the exercise less part of this. I don't know how I was fitting 30 min of workout and 30min of walking in every day before! Next up....E(at)M(ore)Ex(ercise)M(ore). I'm half way through the rotation and have a second draft of my eating plan. ALL THAT....Tuesday.
=============
2min warm up

1rft + bonus to 15m

1. Forward / back jump – 30 sec / high knees – 30 sec / twist jump – 30 sec/ high knees – 30 sec

2. Pike slide forward / one leg cross body slide / frog slide x 5/5

3. Mountain sliders (x5) / plank jacks (x5) x 5

4. High Knees – 30 sec / jump jacks – 30 sec / DBUs – 30 sec / High knees – 30 sec

5. Side plank slide / push up x 10 alt.

6. Plank row (x2 alt. arms) / Pigeon slide (x2)  #25s x 10 alt legs

7. High Knees – 30 sec / jump jacks – 30 sec / DBUs – 30 sec / High knees – 30 sec
17:45
+
5 ab splitters/10 burpee (no pu) to 15minutes. (2 sets completed)
=============
Sunday: indoor climbing

cardio shred #7 (L)

(2rft) 15min amrap

One arm KB swings #30 x 20

One leg dead lift #40 x 15/15

One arm KB swings x 20

Lean forward Backward lunge #40 x 30

One arm KB swings x 20

Goblet surrender squat knee ups  #30 x 10/10
rnds: 2 1/6

Killer Legs #7 (L) & stats

THE GOOD NEWS IS........I'm down 2lb! @ 128.4 !

monday: indoor climbing

THE BETTER NEWS IS.......I'm crushing the 10a's on LEAD!

=====

2min warm up

Part 2 – Cardio & Strength: 15min amrap

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

2. Lunge to jump squat  x 10

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

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

5). 25 dbu's
#rnds: 4 in 16min