k8*s Fit-Blog

Friday, July 8, 2016

Summer Shred #14 & climbing

Rock climbing (thurs) indoors

10b max

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Butt & Legs Circuit – Time Challenge

1 round

1. KB Squat to heel elevated reverse squat x 20 #40

2. KB Swing to KB Pendulum x 20 swings total #40

3. KB Sumo squat heel raise knee up x 20 alt. #30

4. KB Backward lunge pass under alt. legs / to KB Front Squat (x2) x 5 sets #30

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1 round

Hiit Cardio – 10/30 sec intervals

1. Jump Rope High Knees

2. Twist Squat Burpees

3. Jump Rope DBUs

4. Jump squat / jump tuck Burpees

5. Jump Rope High Knees

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

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2 rounds

Circuit for ABS – Time Challenge

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

2. Hanging Leg raises x 5

3. KB Squat knee up and twist x 20 #30

4. Sumo squat/ heel raises x20 #50

Time: 19:33

10m yoga

http://youtu.be/LCKGac9My3g

Finally! Back to Zgym! I'm sticking with the same exercise format (5min JR warm up, 20min workout, 10m yoga, 5x/wk) because I'm still finding it hard to spend this much time working out. There's always some child screaming at some point along the way...

Progress = none. Womp, womp. Did great logging for two weeks then stopped and as a result no missing lbs. can't wait to be done nursing so I can get rid of this.

5/30--9x JR

buy in: 4 min Tabata – Split Hi Jumps / Mountain Climbers

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6 rounds:

1. Weighted Jump Switch Step Up x 20 #12s(2)/10s

2. Plank Hold – 1 min

3. DBUs – 30 seconds

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Buy out: Handstand – 1 minute

Total time:22:30

10m power yoga

http://youtu.be/2ymyRJwFtV8