All I Want For Christmas Is Abs

Just did a 3 mile dog walk yesterday because I was sore from lifting for the first time in awhile. I am still pretty sore in my legs but I’m not letting it get me down. Better to get as many workouts packed in before christmas weekend then to struggle to find time to squeeze them in then! I Lots to do today to get ready for Xmas! Packing for Montana, finishing the xmas shopping, wrapping presents, bringing the car in for new tires/alignment AND last but not certainly least a fun dermatologist appointment to make sure one of my strange looking moles is not cancer. SWEET!

Remember that everyone is going to be stuffing their faces around the holidays but it doesn’t mean YOU have to also. Budget those calories if you know you might be eating or drinking some items that don’t belong in your healthy lifestyle. Taste things but don’t stuff your face with them. Don’t let the people (pigs) around you bring you down for eating better than they are!!!! Be proud of the fact that you are being healthy and fit and know that YOU are better off for it in the long run and that it makes you so much closer to your new years resolutions than they will ever get.

The Workout:

Follow the link in the title to Zuzana’s workout video!

10 min jump rope

1.           triple action squat w/ sandbag - 6 rounds 20s/20s

2.           L - sit w/ dip station - 16 rounds 5s/10s

3.           sandbag pick up and 2 jumps forward/backward -8/7/6/7 - 4 rounds 10s/50s

Total workout time 22 min

Food Log:

8 am - PFB

1030 am - Banana

11 am - protein shake mixed with water

2 pm - 1/2 salmon burger, 1 tbsp dijon, apple

5 pm - 1/4 cup sunflower seeds (raw), 1/4 cup blueberries

730pm - 1.5 cup white chicken chili (home made)

Weights Workout

                        Weights Workout

Since I haven’t done much weight lifting over the past month, I decided to add some back in for this next four week round of workouts. Mondays will be weight training days where I will hit all the muscle groups that Bodyrock style workouts don’t get that well and anything I think might be lacking. Surprisingly enough, I don’t really feel like I have lost muscle mass at all! But I definitely needed a break from it for awhile. I’ve also decided that it would be nice to be a little leaner so I’m continuing to focus on these short intense cardio-strength workouts.

The workout:

20 minutes of Insanity’s Plyometric Cardio Circuit DVD. (Bad idea doing this first...)

Supersets: 4 sets or 6 reps on all exercises

Ez bar bicep curls - 50lbs

dB alternate hammer curls - 25lbs/20lbs

Lat pulldown - 136lbs

1 arm dB row - 35lb

Olympic bar forward lunge, side squat, narrow squat combo - 20lbs (plus 40lb bar)

Lying hamstring curls - 38lbs

Overhead tricep extensions - 35lb

Skull crushers - 12lbs

Food Log:

7 am - banana and protein shake mixed with water

9:30 am - apple

1030 am - 4 small squares of home made fudge

12 pm - 1/2 salmon burger, 1 tbsp dijon mustard, 1/2 cup cherries

3 pm - 1 cup milk, 2 crisp bread crackers

630 pm - 3 oz oganic ground beef, 1 bag birds eye steamed veggies

350 Rep Beauty On The Beach

350 Rep Beauty on the Beach

5 min bodyrock warm up

walking pushups (3 walk overs) - 50 reps

2 scissor jumps/2 low jacks - 50 reps (4 jump combo = 1 rep)

side plank with diagonal elbow to knee crunch - 25 each side

surfer - 50 reps

prisoner squat/knee to elbow tuck - 50 rep

snowboarder - 50 reps

Completed in 15min 45s

Total workout time: 20 min 45s

Get Hot

5 min Bodyrock warm up

Set gymboss for two intervals of 30s each, 3 rounds. Complete supersets back to back with little to no rest in between. Each super set will take you three minutes to complete.

1a) 5 High knees/drop down, power up

2a) Double footed mnt climbers

1b) Knee hugs

2b) Ab Burn out exercise

1c) Jump lunges

2c) sumo squat/leg abduction

1d) tricep leglifts

2d) leg lift/reverse crunch

1e)sumo pushups

2e) lying chin lifts

Total workout time 20 min

Iron Hot Bod

5 min Bodyrock warm up

Set your gymboss timer for two intervals of 10 sec and 50 sec, 4 rounds each.

split squat (pulse two)/pushup (alternate legs) - 7.5/7.5/8/8

side pushup/burpee - 9/8.5/7/7

plank knee alt. knee tucks - 30/26/27/28

inverted row (jungle gym) - 23/18/15/13

Total workout time: 21 min

450 Rep Brutality On The Beach

450 Rep Brutality on the Beach

5 min Bodyrock warm up

Reptile on the run - 50 reps

Split squat jumps (left leg) - 50 reps

Tricep plank ups - 25 reps

Split squat jumps (right leg) - 50 reps

Elevated pushups - 25 reps

Low jacks - 50 reps

Wall sit, leg lift - 50 reps total

Plank super girls - 50 reps total

Hi knees - 100 reps

Dive bomber pushups - 25 reps

Jack knives - 25 reps

Completed in 14 min 38s

Total workout time 19 min 38s

Beach Body Beat Down!

The rain parted and the sun shone brightly for us on our wedding day! We had the most amazing time and I decided after all my hard work to get in better shape for it I came out perfect. The mood was mellow and joyous and I couldn’t have asked for a better husband.

Beach Body BEAT DOWN!

5 min stair run

Set your gymboss timer for two intervals of 30 sec each, 4 rounds. Spend the whole four minute segment on the first half and then start another round immediately following the first to get through the second set of exercises. Repeat.

1a) ninja jump tucks

2a) diver bomber pushups

1b) dynamic squats

2b) jungle gym pushups

(Repeat one more time through both parts.)

Total workout time: 21 min

Then I cooled down with a swim in the ocean. This was the most amazing cool down I’ve ever experienced. Then I took about 10 days off from exercise to rest my stupid back.