No Fear Exercise Challenge

Took a while for my forearms to catch up with me but here they are! I can’t grasp anything real well today so I’ll do another exercise challenge. This is my spin on Zuzana’s No Fear challenge.

EXERCISE CHALLENGE:

5 min jump rope

2 min ninja jumps/explosive pushup combo - 14 reps

5 min jump rope

2 min ninja jumps/explosive pushup combo - 15 reps

5 min jump rope

2 min ninja jumps/explosive pushup combo - 16 reps

5 min jump rope

2 min ninja jumps/explosive pushup combo -14 reps

5 min jump rope

2 min ninja jumps/explosive pushup combo - 13 reps

Total workout time: approx. 35 min

Yesterday’s Eats:

645am - raspberry/coconut protein shake

1015am - 1 ezekiel bread, 1 medium chicken breast, dijon mustard, 6 blue chips

12pm - whey protein

2pm - 1/3 cup raisins, 1 can tuna, salad, vinegar

330pm - 1 tbsp almond butter

730pm - 1/2 bodyrock quiche, 1/4 parmesan

1340 calories

Gut Busting

No fire in the abs today :( I have the hardest time getting those things to hurt.

In addition to this workout I will be climbing for a couple hours this afternoon.

WORKOUT:

5 min yoga warm up

complete as many sets as possible in 20 min!!

commando pushups -15 reps

kB dynamic squats/upright row - 15 reps

happy monkey exercise - 15 reps

side lunge touchdowns - 15 reps

# sets completed: 3 3/4

**Wow this was really hard. I am dripping!**

Yesterday’s Eats:

7am - banana/1 tbsp almond butter/oatmeal protein shake

11am - 1 cup shepherd’s pie (Eat Clean Mag Recipe)

1pm - whey protein

3pm - shrimp, salad, vinegar, 56g (dry weight) wheat egg noodles 

530pm - 1/4th body rock quiche (8 egg recipe)

7pm - salad, vinegar, small chicken breast, 1 tbsp almond butter

1335 cal

250 Rep Ab Burn Exercise Challenge

These exercise challenges have been a great way to liven up my boring old jump rope routine! The abs exercise really really burned while I was doing it so tomorrow should be...abs on fire! This is all I did this morning because I thought I would be climbing today but it didn’t work out so we rescheduled it for tomorrow.

EXERCISE CHALLENGE:

Jump rope - 4 min (countdown)

Weighted stability ball crunches (20lbs) - 50 reps

repeat 4 more times!

Completed in: 31min 19s

Yesterday’s Eats:

715am - mixed fruit/coconut protein shake

1030am - 1 cup white chicken chili, 1/4 cup craisins

12pm - 1/3 honey stinger bar, whey protein

3pm - 3.5 oz shrimps, broc slaw, vinegar, 1 tbsp almond butter

530pm - 1/4th bodyrock quiche

730pm - 1 cup shepard’s pie (Eat Clean Mag Recipe), salad, vinegar

Born This Way

-->Disappointed that I don’t feel anything in my back. Will go heavier than 35lbs on the rows next time.

Today starts March Muscle Menu Madness! I am starting a diet challenge in the hopes of improving my composition for an April 16th check in. Complacency is my motivation’s worst enemy. In the back of my mind I am somewhat satisfied but I still can’t fit comfortably into my most favorite pair of pants ever. Let’s just say I will never do another short term bulk again despite the fact that I will be walking away with a solid 6-8 lbs of muscle when all is said and done. :D

Challenge Guidelines:

1)      1 fruit (am)/day

2)     two salads or veggie servings/day

3)     whey protein if i get hungry in between any of my 5 meals a day

4)    1-2 servings of grains/starches a day before 5 pm

5)     1-2 cups green tea/day

A lot of this is what I do anyway but lately I’ve been on and off. It’s always with nutrition that I slack and never with exercise. If only exercise were the more important part of this equation...*SIGH.* I got so mad at myself last night that I wrote several pages of word document to vent my frustrations and that’s kind of how I fleshed out the guidelines for this challenge.

HAPPY BIRTHDAY SIERRA!!!!! My baby dog is SIX WHOLE YEARS OLD!!! Look out delicious brown food pellets, there’s a steak dinner on the way TOnight!

WORKOUT:

round 1: 6 rounds - 10s/30s

sB sumo squat - L26/R27/L30

plank knee touch - 17/16/18

round 2: 6 rounds - 10s/30s

sB swing L17/R16/L17    

side to side plank jumps - 34/37/37

round 3: 6 rounds - 10s/30s

1/2 pistol side kick L -7/7/6

1/2 pistol side kick R - 7/7/6

repeat 1: R33/L31/R34    //     16/14/16

repeat 2: L16/R17/L16   //        39/38/38

1)  20 min jump rope (5s/55s)

125 Half Burpee Row Exercise Challenge

Time for my own exercise challenge. The difference between a workout and an exercise challenge is that exercise challenges focus on one exercise or one exercise combo. A workout focuses on two or more exercises or combos. My problem with bodyrock exercise challenges is that they aren’t at the level I’m used to working at which makes me feel cheated out of my workout.

Today I am slightly sore in my legs and really bad in my shoulders but want to push a little harder with the muscles that aren’t. You may notice that there aren’t a whole lot of exercises that avoid using shoulders. (IMO this is why a lot of bodybuilders have shoulder injuries all the time. They don’t account for the fact that yes they do shoulders day but then every other upper body day ALSO uses shoulders so they never really get well rested unless it’s legs day.)

I choose half burpee barbell rows with an underhand grip because my back and biceps aren’t sore and this exercise combo is slightly less abusive than others.

Exercise Challenge:

Half Burpee (underhanded grip) BB Row (35lbs) - 25 reps *up weight next time

4 min (countdown) jump rope

REPEAT 5 MORE TIMES!

Total workout time: 33 min 26s

Yesterday’s Food Log:

8am Mixed fruit/coconut protein shake

11am - whey protein

1pm - 1 cup white chicken chili, 1/4th a large sweet potato

3pm - 1 serving blue flax chips, 1/3 cup raw walnuts

6:30pm - 1.25 cup seasoned ground turkey, 1.5 cup broc slaw salad, vinegar

8pm - whey protein

1350 cal

Aubrie's Global Boot Camp

Aubrie's Global Bootcamp Workout

5 min yoga warm up

Set your gymboss for: 15s/45s -- 18 rounds

Wide leg burpees - 10/10/9/9

shoulder press (15lbs) - 10/19/16/16 (15 was a little too heavy for 45s)

reverse lunge/oblique twist (20lb) - 18/18/17/18

plie squat and upright row (15lbs) - 25/24/23/22

break dance pushup - 10/10/10/8

side lunge/jump squat - 8/9/9/8

+  20 min jump rope (10s/50s - 20 rnds)

Added in 4 sets of 6 reps concentration curls - 25lb. later on at the gym...

Yesterday’s Food Log:

There is a lot to be improved this month seeing as I put in a mediocre effort at best last month

7am - banana/mango/coconut protein shake

10am - 1 slice ezekiel bread, 1 can tuna, balsamic vinegar

12pm - whey protein

1pm - spinach dijon egg mug, larabar

3pm - 1/3 cup walnuts and almond slivers

430pm - 1/2 cup seasoned ground turkey

7pm - 1.5 cup white chicken chili, 1 oz reduced fat sharp cheddar, 1/4 cup brown rice

1750 cal

Sweet Punishment

BACK TO WORK SLACKER!!!!! Originally I was going to take the whole week off but I have so many travel plans in the up coming months I thought that as long as I felt ok today I’d forge ahead.

P.S - Montana was awesomely freezing, but Big Sky was super cool. Not a fan of Moonlight Basin though...

WORKOUT:

Part 1: 10s/30s - 6 rounds

Using 12 lb. weight vest

Backwards lunge jump ups L - 17/15/15

Backwards lunge jump ups R - 17/15/15

Part two: complete 5 rounds for time.

Reptile pushup - 10 reps

One jump foward, two back - 20 reps

Side crunch - 20 each side

Completed 5 rounds in: 15 min 2 sec

Total workout time: 19 min 2s

1.  20 min jump rope (5s/45s -- 24 rounds)