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.
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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)
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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!

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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

Lifted Butt #12

2 min warm up

15min amrap (2rft):

1. Back extensions on execise ball (arms OH) #5 x 10

2. Feet elevated squats x 10 #62

3. Jump Lunges x 20 #12s

4. Back extensions on execise ball x 20

5. Feet elevated deadlifts x 10 #70

6. Jump Lunges x 20

7. Kettlebell Swing with the Beast x 30 #50
#rnds: 2 1/7

Black Diamond #8 (U)

2 min warm up

15 min AMRAP

1. Chin Up / Pull up x 3 sets

2. Russian Twist (x3) #40/ Knee hug (x3) / Plank Jump x 10

3. Chin Up / Pull up x 3 sets

4. Side stretch to reptile/ plank jack (NO PU) x 20 alt.

5. Hanging criss cross knee raises x 10

6. Weighted Santana Push Up #15s x 10

#rnds: 2 1/6

Summer Shred #9 (L)

ok a-hole. let's clean up the act here. the last two days have been crappy nutrition days. i don't know why i still suck at this. i've been trying for so long and it usually DOES NOT take me this long.

٩(ఠ益ఠ)۶

2 min warm up

15min (ish without abs part)

Part 1 – 10/50 x 4 = 4 min

1. Squat to Lunge Jump #20

2. Curtsy lunge to leg lift – Left #20

3. Curtsy lunge to leg lift – right

4. Reverse Squat #15

– One arm KB swing 20/20 #40

Part 2 – 10/30 x 6 = 4 min x 2 = 8 min

1. hollow scissors

2. vertical scissor sit ups

3. leg lift to butt lift

4. side crunch left

5. side crunch right

6. Competition sit up

– one arm KB swing 20/20

Part 3 – 10/50 x 8 = 8 minutes

1. One leg bridge – left #40sB - 26

2. One leg bridge – right - 26

3. High knees – JR

4. Side to Side hops  – JR

5. Kneeling heel raises – left (black band) - 56

6. Kneeling heel raises – right - 56

7. High Knees – JR

8. Side to Side hops – JR

Cardio Burn out buy out:

6x 5/25

1. DBU

2. Rock star Burpee

3. Jump jack to jump tuck

Cardio Shred #11 (L)

The next two weeks are eat less exercise less so I'll doing approx 15min workouts 5 times a week. SO far my eat less menu is working like a charm. It looks like this:

meal 1: 3 eggs & spinach w/ a pc of fruit
buffer: pc of fruit and large cup green tea
meal 2: meat, veg, Rstarch, nuts
buffer: pc of fruit, carrots and large cup green tea
meal 3: meat & veg

2rft:

1. Bridge (hip raises) #75 x 20

2. KB pendulum #40 x 40 

3. KB swings #40 x 20

4. DB squat to back kick #20s + #12 x 20 alt

5. One arm KB Swing #40 x 20 / 20

6. Double Unders – 30 sec

7. KB one leg dead lift (x5) to KB sumo Squat (x 10) #40 alt sides x4
time: 18:50

+

2mi walk