3 Minute Maniac

Perform each exercise back to back. 1 rep of each then 2 of each then 3 of each. Ex. 1 pushup/1 elbow plank, 2 pushup/2elbow plank....

4 min yoga warmup

3min cD:

Pushup 1/2 burpees

Elbow plank side to side jump

Total: 6 reps

3min:

Jump lunges

Dynamic squats

Total: 7 reps

3min

Knee hugs

Mnt climbers

8 reps

3min

Dive bombers

Burpees

5 reps

-  20min jr 10/40s - 24rnds

Holy Hell, That's HOT!

handstand chest taps - 8x total

ball cross crunch (side/middle/side = 1 rep) - 25x

bb 1/2 burpee/row (#65) - 1--->16x

sprinter abs - (1 to each side = 1 rep) - 25x

pull ups - 32x (asst'd)

ball cross crunch (side/middle/side = 1 rep) - 25x

bb split jerk (#55) - 64x total

sprinter abs - (1 to each side = 1 rep) - 25x

Completion time: 20min 20s

+   20 min JR (10s/30s -- 30 rounds)

mon eats

7:30am - cappuccino whey shake

11am - 4 oz chicken, 9 cherries, 1 slice ezekiel bread, 1/4 cup raisins

1:30pm - 2 oz shrimp, 1/2 mixed nuts and seeds (raw), 4 oz steamed veggies

5pm - 1/2 recipe banana protein pancakes

***i.f***

As promised I am staying on track with my workouts this trip!

Self Massacre & Game Plan Reminder

3 min yoga warm up

1/4 mi sprint

single leg burpee  15---->1 (one on each side = 1 rep)

hang snatch (#45) 1<-----15

1/4 mi sprint

time: 52min 5s

Game Plan Reminder:

1)protein blocks per meal: 4/4/2/2/4, cho per meal: 0/2/1/1/2, fat every other meal

2)            No alcohol

3)            Oats, yams, brown rice only in the meal following the workout

4)          One i.f randomly per week

5)           Veggies with 3 meals every day, fruit as necessary

sun eats:

7am - cappuccino whey shake

11am - ezekiel bread french toast & 2 cherries

2pm - 2 oz chicken/14 asparagus & 1/3 cuke/1/3 avocado

3pm - 1 heaping tbsp almond butter

5pm - 2 oz ground bison/4oz steamed veggies & 2 cherries

7pm - 4 oz shrimp/veggie skewers

Stereo Love Workout

Friday 8/5/11:

Rock climbing 1.5 hrs. highest lvl: 10-

====================

Stereo Love Workout

3 min yoga warm up

3 rounds of:

sb one leg wall sit (#40)- 25 each leg

JR double unders//high knees (1 on each leg = 1 rep)//dbl unders - 40 reps

left leg crawl/pushup/pike press - *10 reps

JR double unders//high knees//high knees - 40 reps

right leg crawl/pushup/pike press - *10 reps

JR double unders//high knees/dbl unders - 40 reps

one leg toe touch - 25 reps each leg

JR double unders//high knees//high knees - 40 reps

kb one leg dead lift jump up (#26) - 20 reps each leg

JR double unders//high knees//dbl unders - 40 reps

time: 41min 22s

Notes:

1)added weight to this workout and extra reps denoted by *

2)            made jr portion harder

3)            killer workout, man...WHEW!!!!

300 Reps of Brutality

3 min yoga warm up

5 rounds of:

sb diagonal lunge back & twist (#40) - 10 reps

dive bomber burpee - 10 reps

jump lunge & swing (#15) - 10 reps

ball push off (alt sides) - 10 reps total

sb sumo squats (#40) - 20 reps

completion time: 26min 6s (beat Zuzana’s time by almost four min!!!)

Notes:

- I feel like throwing up. Don’t feel that way very often so I know I pushed hard today:)

tues eats:

7am - cappuccino shake (1/4 cup coconut)

10:30am - 5.5 oz turkey/1 strip dried papaya/1/4 cup granola/1 med banana

1:30pm - 4 egg whites/bell pepper salad

3:30pm -  1 cup raw cashews

***if****

Killa Back Ex. Challenge

Exercise Challenge

4 min yoga warm up

jr 5 min

1 arm jG row - 50 reps each arm

jr 5 min

plank knee tuck/row (#15 dbs) - 50 reps each

jr 5 min

1 arm jG row - 25 reps each arm

jr 5 min

plank knee tuck/row (#15 dbs) - 25 reps each

workout time: 39min 35s

mon eats:

8am - cappuccino shake (1/4 cup canned coconut)

12pm - tuna pkt/1/3 cup coaches oats

3pm - protein pudding/1 cup cashews/3 dried papaya strips

7pm - 2 eggwhites/bell pepper

Yeah! Workout

3min yoga warm up

pushup and monkey kick - 30 reps for time (4:06)

cartwheel and mnt climber 5/10s - 12 rounds (6 min)

3x jump lunge/front kick - 50 sets for time (5:01)

completion time: 15min 7s

+ 12lb weight vest pull ups (4 reps pull ups/6 reps chin ups)

1.   20 min JR (10s/20s - 40 rounds)