summer shred #17

2min warm up

Lower Body – Time Challenge 

1. KB Backward Lunge / deadlift (yoga blocks or a an elevated platform are optional) x 20 alt. #30^

2. Jump Lunge to One leg jump up x 20

3. KB squat to heel elevated sumo squat x 20 alt.  #30^

4. Ice skater / curtsy lunge / side lunge x 10 alt.

 Cardio – 10/50 x 6 HIIT

1. High Knees

2. KB swings #30

3. DBUs

4. KB Swings

5. Hight Knees

6. KB Swings

Upper Body & ABS – Time Challenge

1.Roll to Pike Press (exercise ball) x 5

2. Hanging Knee Raises #12 x 10

3. Push Up to DB Row #25s / Twister Push Up x 6 alt

4. Extreme Mountain Climbers (x2/2) / Pull Ups (x2)  x 4 sets 

Buy out: 10/50 x 3 plank intervals

total time: 21:32

+

2 mi walk

12min body #17

20amrap:
Everest climber 3/1 leg pu x 10
Side jump Over to sumo jump squat x 10
Knee hug 3/flying pu x10
Jump lunge to static lunge hop x 10
Burpee (no pu) x 10
#rnds: 2 + 25 reps

12min body #19

Lost an amazing woman yesterday. I love you forever Grandma.
<3

20m amrap:

1. Hyper Burpee (jump tuck push up / jump tuck) x 10

2. Curtsy touch down / one leg jump x 10 / 10

3. Commando push up to Candle – touch the wall behind you  x 10

4. Ballerina Plie Squat / Sumo jump squat x 15

5.**1 arm seated band row x 15/15

#rnds: 2 + 35 reps

15 min fat burn #13

15/45--20x
Commando burpee- 5/4/4/4
Plank
Ab splitter- 7/6/6/6
Man climbers - 58/67/66/66
Side plank leg lift/toe touch - 12/11/11/11

15 minute fat burn #12

In FL for all the wrong reasons. My grandmother who I've loved and admired is not well. By the time I arrived yesterday, she was barely with us, nodding at times when spoken to and mostly sleeping. After a bad fall  with a broken hip and collar bone 3 weeks ago, it's just been one complication after the next. She rests quietly on a ventilator, chest rising and falling to the sound of the machine with tubes and wires delivering antibiotics, blood pressure meds and moderate sedative. At this point we are all hoping she rallies and pushes through this but medically speaking they've done all they can. I'm hoping there is better news when we get to the hospital this morning.

At this point I feel my grandfathers anguish acutely and absolutely can not fathom what it means to lose the love of your life after 67 years together.

Short walk + 2min warm up

15/45--20x*
Side squat/jump squat (middle) - 21/15/15/14
F/b lunge L - 12/11/10/10
F/b lunge R - 11/10/10/10
Leap fwd/2 back - 11/11/10/9
Jump lunges - 26/24/29/29

Lifted Butt #13

2rft:

1. KB pendulum to KB swing #40 x 10 

2. Elevated deadlift  (3 pulses) #50 x 10 

3. Tippy toe wide squat #30L x 10

4. One leg deadlift 5/5 #50

5. One arm KB swing alt #30 x 20

6. Tippy Toe Wide squat #30R x 10

7. Weighted Kneeling hip raises #50 x 10 

8. BB Glute Press #45 – 20x knees hip width, 20 x knees wide apart, 20 x short lifts knees apart

9. Tippy Toe Wide squat #30L x 10

10. Reverse Squat to deadlift x 10 #50

11. Curtsy lunge  x 20 alt. #40

12. Tippy Toe Wide Squat #30R x 10
time: 19:57

BR/Z Mash Up #2

20AMRAP:
goblet squat #40 x 10
bosu lat hop overs#12 wV x 10
OH jump lunge/chop #10 x 10
bosu squat upright row #40 x 10
upside down inv row #12 x 10
plank cross kick toe taps x 20
#rnds: 4 1/6

Summer Shred #25

1. Ballerina plie squat / one leg deadlift #40 x 5/5 + *Dip st Leg Raises #12 x 10

x 3 rounds

2. One arm plank 30 sec (each arm)  + Jump Jack transformers x 20 + One arm plank 30 sec (each arm)

3. High Knees with JR (1 min) + One arm KB overhead press & squat #26 x 5/5  +  High Knees with JR (1 min)

4. KB Swing #50 / Burpees

5/5  10/10  15/15
time: 18:12 (+ extra ladder 10/11 to 20min)

Summer shred #14

Butt & Legs Circuit – Time Challenge (#30kB all)

1. KB Squat to heel elevated reverse (straight leg ext) squat x 20

2. KB Swing to KB Pendulum x 20 swings total

3.  KB Sumo squat heel raise knee up x 20 alt.

4. KB Backward lunge pass under alt. legs / to KB Front Squat (x2) x 5 sets

____________

Hiit Cardio – 10/30 sec intervals 

1. Jump Rope High Knees - 94/93

2. Burpees w/ 2 squat twist jumps - 4/4

3. Jump Rope DBUs - 33/36

4. Jump squat / jump tuck Burpees - 3/3

5. Jump Rope High Knees - 83/90

6. Jump Jack (x2)  to Plank Jack (x2) - 6/6

 _________

Circuit for ABS – Time Challenge 2rft:

1. Swiss ball roll to pike press / extreme mountain climbers  (1 leg on ball x3) x 4 sets alt.

2. Hanging Leg raises (to the top) x 5

3. KB Squat knee up and twist x 20 #30
__________
REPEAT PART 2

total time: 20:43

Lifted Butt #12

20AMRAP:
(originally 2rft)

Round 1

1. Back extensions on execise ball x 20

2. Feet elevated squats x 10 #65

3. Jump Lunges x 20 

4. Back extensions on execise ball x 20

5. Feet elevated deadlifts x 10 #65

6. Jump Lunges x 20

7. Kettlebell Swing with the Beast x 20 #40

Round 2 (and remaining rounds)

1. Back extensions on execise ball x 10

2. Feet elevated squats x 20 

3. Jump Lunges x 20

4. Back extensions on execise ball x 10

5. Feet elevated deadlifts x 20 

6. Jump Lunges x 20

7. Kettlebell Swing  x 30
#rnds: 3 4/7

JR20

JR20

10/50--20x

JR20 & progress pix

It's a jump rope interval day! w00t!

Jump rope 20 minutes.
10s rest/30s jump for 30 rounds.

BOOM.
*20 minutes a day x6 week + 1 day of power yoga

Two babies, the last one with 5 weeks of hospital bedrest, 1 month NICU stay and 6 week c-section recovery.

No excuses here.










*This has been a part of an eat less, exercise less approach. For more information on the 4 different metabolic toggles, CLICK HERE (Metabolic Effect.)

kB #13 & climb

Wed: climb auto belay
Clean: 9,9, 10a, 10c, 10d, 11a, 11b, 10c
Not so clean: 11b,
-----------
Thurs:

Intervals of 10/30 seconds x 24

1. Bb glute Bridge #50- 25/25

2. One Led Deadlift #40- 13/11

3. One Led Deadlift - 12/12

4. One Leg Bridge (elev) L- 22/20

5. One Leg Bridge R - 19/24

6. KB Swing #40- 20/20

7. One arm KB Swing R. #30- 19/19

One arm kB swing L - 18/19

8. One arm Bend over row alt. #40- 8/10

9. Skull Crusher Sit ups #26- 6/6

10. Clean / Press / Overhead Squat alt. #26- 5/5

11. Figure 8 squat #40- 18/14

12. Clean / Press / Windmill alt. #26- 4/4

(17:20m)
+
7 min JR 10/20--14x

Summer Shred #24

Workout Breakdown

1. Ladder: Side to Side Hanging knee raise / box jump

6/10 8/10 10/10 12/10 10/10 8/10 6/10

2. One leg elevated 3 pulse lunge x 10/10 #15s / Legs elevated plank hold x 1 min x 2

3. HIIT 4 minutes 30/10 second intervals

Jump rope high knees - 90/86/93

Side to side slide lunge - 21/19/21

4. Ladder: Hardcore egg slide to cross body slide kick / KB Swing #50

6/10  8/12  10/14  8/12  6/10
time: 21:26

Summer Shred #13

1. Circuit: 5rft

pull ups #6 wV x 3

Burpee Jump Tuck x 5

Side Lunge to jump squat x 10 alt. legs

_______

2. Jump rope / Kettlebell HIIT

30/10 x 6 rounds = 4 minutes

1. JR – High Knees - 83/91

2. KB swing #40 - 17/20

3. JR DBUs - 45/36

4. KB Pendulum #30 - 16/15

5. JR high Knees - 90/88

6. KB Swing #40 - 2020

_______

Buy out: Flying Burpees x 20
_______

REPEAT PART 2
_______
TIME: 18:39 (+flying burpees to 20min = 8 reps)

Lifted Butt #11

Fri:
indoor climb
=====

2rft:
1. One arm KB (BEAST) front squat to tippi toe wide squat (x2) x 20 sets in the first round; 10 in the second round #40

2.KB deadlift /squat down/up/down and then  jump squat x 10 sets #40

3. Jump lunge x 20

4. KB pendulum x 40 #30

5. Jump lunge x 20

6. Standing kick back 20/20
-----------
buy out:
2x25 BB glute press #45

time: 17:16 (+burpees - 2 full, 2 1 arm each side - to 20min = 34reps)