BR/Z Mash Up #1

20AMRAP
side lunge & press L #12 + #12 wV x 10
side lunge & press R #12 x 10
Jump lunges x 20
knee hugs x 20
alt surrender squats #30 x 10

#rnds: 5 + 6 alt side lunge & presses

JR20

JR Day! Perfectly timed for all my soreness from yesterday's ZGym Workout!

JR20min
10/20--40x

Summer Shred #23

Workout Breakdown

Part 1

Ladder: KB Swing #40 / KB overhead sit up #26

10/10  15/10  20/10  15/10  10/10

Part 2

hiit 10/30 x 6 (4 minutes)

1. Sumo squat / jump tuck  -12/11

2. High Knees JR - 90/93

3.  Full PU Burpees - 6/6

Part 3; 2 rounds

1. Frog slides x 15

2. Pull Ups x 5

 Part 4: Ladder:

racked KB ballerina plie squat (on each side) #30/standing overhead press (on each side) #26

5/3  6/3  7/3  8/3
time: 20:25

Summer Shred #12

Buy in: Dragon hold x 15 sec

+ Double Unders x 20

x 2 sets

Workout Breakdown

Part 1 – Upper Body and Arms

HIIT – 6 x 30/10 with dumbbells

1. Plank Row (1ea) Push Ups #25s - 7

2. Sit Ups Cross Jab #12s - 7

3. Plank to squat and bicep curl #20s - 7

4. Sit Ups Cross Jab #12s - 6

5. BB Power Clean and Press #50 - 6

6. Sit Ups Cross Jab #12s - 6

Part 2 – Legs

Jump Tuck x 10 / Figure 8 Squat w/ heel raise #40 (ladder)

10  – 20 – 30 – 20 – 10

Part 3 – Cardio

HIIT – 6 x 30/10 with Jump Rope

1. High Knees - 94

2.  Criss Cross Mountain Climbers - 18

3. Double Unders - 34

4. Ballerina Plie Jump Squats - 10

5. High Knees - 90

6. Side Jump Lunge knee up - 14
time: 18:05 (+ burpees to 20min = 20 5 reg/4 side)

Lifted Butt #10

Buy in: Figure 8 squat x 30 #40

1. Squat jump forward/back to Reverse Squat x 10 #15

2. Ladder – Side to side weighted quick squats

20 – 30 – 40 #15

3. Weighted Skater x 10 #15

4. Ladder – one leg bridge knee tuck

10/10 –  15/15 – 20/20

buy out: Figure 8 squat x 20 #40

Total time : 13:15
+
10/20--14x JR (7min =20min total)

JR20

"Does she look the way she looks because she runs? Or does she run because she looks the way she looks?" This discussion by metabolic effect discussing phenotype, genotype and exercise preference and what you need to be doing to reach your goal.

I'm still muscle fat soooooo....more cardio....

As newly implemented, here's my weekly 20 min JR sesh:

10s rest/40s jump -- 24 rounds
8 rnds jr
4 rnds burpees

15FitSlide #14

*20 Minute AMRAP

1. Frog slide to jack slide push up x10

2. Side lunge slide pass under with KB #40 x 10 alt. legs

3. One arm lifted frog slide / plank row / one leg cross slide push up #25s x 5/5

4. One leg mountain slider (x3) / weighted backward slide lunge (x3) #25s x 6/6
#rnds: 2 3/4

Summer Shred #22

Part 1: 3rft

1.  knee raises #12 x 10
2. Mountain sliders (x3) to one leg pike slide x 8

Part 2 - hiit 10/30 x 6 (4 minutes)
1. DBU’s - 40/33
2. Jump Lunge #12wV - 22/19
3. Deadlift jump into Goblet squat #40 - 8/8

 Part 3: 2rft:
1. Hollow Scissors x 1min / Bird dog #5s x 20 reps

Part 4: Ladder:
Pendulum to Swing #40/ plank horizontal jump tuck/pu/vert jump tuck
5/5  10/5  15/5  20/5

total workout time: 19:55

Summer Shred #11 & NEW RULES

MON:
climb
3, 10b leads!!!

Feeling fat again:( Could just be pms bloating....weeeellll....to be perfectly honest I'm stil 2-3% higher bodyfat than a prefer to live at. I have 4 weeks til my lake vacation so here's what I'm going to do to change it up. 

NEW RULES:

1. ALL workouts must be a minimum of 20 minutes long.
2. Replace mid-week stretch & tone with 20 min interval jump roping session
3. Sundays are for Yoga. (I'm still tossing around the idea of creating a YogiRope workout where I would cycle 5 min intervals of jump roping with 3 min intervals of yoga flow/stretching for a total of 30min)

=========
TUES:

Buy in: Handstand Push Up x 5 + 40* x Double Unders 

1. Ladder Time Challenge: Hanging Leg raises x 5 / jump lunge

10 – 15 – 20 – 25 – 20 – 15 – 10

2. Hiit 30/10 x 6

Jump rope / Mountain climbers - 35/35/33

3. Time Challenge Circuit x *4

Pull ups x 5

Kettlebell swing x 20

elevated kB sumo squat #62 x 20

time: 19:15 (+10 burpees = 20min total workout time)

OTHELEGS #1

I didn't like the ZGYM options for today's leg workout so here's a lil sumpin' different;)

OTHELEGS #1
20 Minute AMRAP
elevated side lunge L #15 x 10
elev side lunge R #15 x 10
side to side hop over bar x 20
squat to lunge hop alt #15 x 10
box jumps (knee height box) x 20
ab splitters x 8
#rnds: 4 1/3

BW4Beginners #5

WED:
stretch & tone #46
====
THURS:
16 min 45/15 sec

1. Plank mtn runners - 82/85

2. *1 arm trx row/reverse burpee - 8/6

3. Backward lunge knee up jump – L - 26/20

4. Backward lunge knee up jump – R - 23/21

5. Plank hold

6. Curtsy lunge leg lift (x2) / Squat jump – alt. legs - 8/8

7. Mermaid to Plank – L - 14/14

8. Mermaid to Plank – R - 15/14
====
FRI:
climb

Summer Shred #21

Part 1

Ladder: Weighted Jump lunge #12s / push up with 1 reptile
10/6  15/6  20/6  25/6  20/6  15/6  10/6

Part 2

Plank hold x 1 min / Russian Twist with KB (30lbs) x 20 reps – 2 rounds

Part 3

Hiit 10/30 x 6 (4 minutes)

JR high knees

KB Swing (40lbs)

Part 4

Ladder: Hardcore Egg slide to Plank Jack Push Up / *elev sumo squat #70

6/10  8/10  10/10  8/10  6/10

time: 20:33

Summer Shred #9 & NUTRITION

Here's what's been working like crazy for me:

I.F 730pm to 7:30am

730: protein coffee

10-11: apple & 1 T pB (if necessary)

2: meat, veg, starch (all days)

4: protein bar, carrots (maybe more fruit?)

7: meat/veg + 1-2 glasses red wine (thurs-sat)

This is an eat less, exercise less plan. THANK YOU METABOLIC EFFECT FOR ALL YOUR FREE EDUCATION ON THE MATTER! I'm tempted to buy there MET10 program to run during the winter. It is an Eat More, exercise more plan.

Part 1 – 10/50 x 4 = 4 min

1. Squat to Lunge Jump #15 - 15

2. Curtsy lunge to leg lift – Left #20 - 14

3. Curtsy lunge to leg lift – right - 15

4. Reverse Squat #15 - 18

– One arm KB swing 20/20 #30

Part 2 – 10/30 x 12x = 8 min

1. hollow scissors - 26/28

2. vertical scissor sit ups - 12/10

3. leg lift to butt lift abs - 10/9

4. side crunch left - 20/17

5. side crunch right - 10/16

6. Competition sit up (touch toes) - 7/8

– one arm KB swing 20/20 #30

Part 3 – 10/50 x 8 = 8 minutes

1. Elev One leg bridge – left - 29

2. Elev One leg bridge – right - 30

3. High knees – JR

4. Side to Side hops  – JR

5. Kneeling heel raises – left - 49

6. Kneeling heel raises – right - 49

7. High Knees – JR

8. Side to Side hops – JR

Cardio Burn out buy out:

6x 5/25

1. DBU - 33/22

2. Rock star Burpee - 5/5

3. Jump jack to jump tuck - 10/10

(total time = ~23min)

Killer Legs #10 & clilmb

Sat:

20min AMRAP

1. DB weighted jump squat #12s x 20

2. Forward Backward weighted lunge with front knee ups x *5/5

3. Pistol squat to backward lunge knee up (x3) #12 x 10 alt. legs

4. Lunge knee up foot tap to one leg jump up x 10/10

5. Jump Tuck (x2) to KB squat twist knee up (x4) #30 x 10
#rnds: 2

====

Friday:
indoor climb

JRC #15

10/30--24x
1. Jump rope:

*30 sec side to side jump

30 sec jump jacks (in and out counts as one rep)

30 sec one leg – R

30 sec one leg – L

2. ABS:

30 sec knee sliders (k2e touch grnd)  – R - 12

30 sec knee sliders / – L - 12

30 sec double knee hug to double v-up (all four counts as one rep) - 4

30 sec side crunch alt. - 13

3. Jump rope:

30 sec Double Unders (only double under count for reps)

30 sec Scissors

30 sec Double Unders

30 sec One leg double jump alt.

4. ABS

30 sec plank knee tucks (fast pace) - 50/51

30 sec bicycle - 29/27

Repeat

5. Jump rope:

30 sec high knees cross arm jump (after each 10 reps)

30 sec side to side jumps

30 sec high knees cross arm jump (each jump counts for a rep)

30 sec DBU-s

Repeat

6. ABS:

30 sec plank jump to plank jack transformers - 5/7

30 sec scissors (x5) to v-up - 7/5

Repeat
(16min)

Heartbreaker Body #4

HIIT – 45/15 second intervals

1. Everest Climber x3 / DB overhead press #15s - 8/7

2. Plank band Jack push up / weighted ballerina squat band abd. - 5/6

3. Hip on ground side plank front kick and row/full side plank leg push and pull band up – L - 7/10

4. "   " One Leg Side Plank Band Pull Combo – R - 8/9

5. Side step squat (x2) / Jump Jack Squat with DB overhead press #15s - 8/7

6. Laying Leg Lift abd. (x2) / Reverse Burpee #15s - 4/5

Summer Shred #8

Sun:
stretch & tone #6
========
1. Plank knee tuck jump forward (1 ea side = 1rep) x *10-->4rep // Jump Lunge – ladder:

10 – 15 – 20  – 25 – 20 – 15 – 10
---

2. Jump rope: 30 sec side hops / 30 sec high knees x 2

3. Sumo / rockstar / sumo / jump tuck x 10

4. Weighted reverse burpees to plank rows x 10

5. Jump rope: 30 sec Double unders / 30 sec scissors x2
*repeat #2-5

time: 25:14

*#1 one got hella boring so i modified to 10-->4 rep to go along with the jump lunge ladder then repeated the second section because it was WAAAAY more fun.

Killer Legs #8

2rft:

1. Jump Jack Sumo Squat KB upright row x 20 #30

2. One arm weighted Curtsy lunge to plie with KB x 10/10 #30

3. Jump Lunge (x3) front kick #12 x 10

4. KB 1 arm stationary lunge (x5) to one leg squat x 5/5 #30

time: 17:40
+
Comp burpees to 20min (44reps completed)

Total workout time = 20min

W: Stretch/R: BW4Beginner #3

WED:
Cool Down & Stretching for Front Splits

=====

THURS:

16 min HIIT – 45/15 sec intervals

1. Lunge jump / squat jump alt. - 11/10

2. **Upside down inv row - 20/19

3. Side Plank Lift / Reptile knee tuck – L - 10/11

4. Side Plank Lift / Reptile knee tuck – R - 11/12

5. Curtsy lunge to leg lift- L - 15/16

6. Curtsy lunge to leg lift – R - 14/15

7. Pike Pendulum - 60/64

8. Knee hug / star crunch - 12/11