Hot Bod Tabata

3 min yoga warm up

10s/20 -- 40 rounds:

plyo bench hops - 15/13/13/12/11/11/9/10

hanging leg lifts - 8/8/8/8/7/7/7/6

crunch up/tap med ball btwn knees (#5) - 12/12/12/13/13/12/13/12

reptile pushup/toe touch - 6/8/8/8/8/7/7/7

side lunge touchdowns - 19/20/21/21/18/20/20/21

wed eats

7 - cappuccino shake

10 - chicken, banana, 3 mini protein muffin

1 - 1 egg, 1 p28 french toast, 1/2 cup nuts

3 - 2 oz chicken, asparagus, cucumber, carrots

5 - 1 whole/2 egg white & veggie soup, 1 tsp coconut oil (ate 1/2)

730 - finished the rest of soup

Bad Ass Back Workout

OH walking lunges (#25) - 50 steps

chin ups - 10 reps

1 arm kB swing/leg abd L (26#) - 50 reps

chin ups - 9 reps

diamond runner pushups - 50 reps

chin ups - 8 reps

one arm kB swing/leg abd R - 50 reps

chin ups - 7 reps

1/2 get ups L (#10 dB) - 50 reps

chin ups - 6 reps

1/2 gets ups R - 50 reps

chin ups - 5 reps

side crunch L - 50 reps

chin ups - 4 reps

pendulum lunge/press alt. (10# dBs) - 50 reps  

chin ups - 3 reps

side crunch R - 50 reps

chin ups - 2 reps

jump squat/tri kickbak (10# dBs) - 50 reps

chin ups - 1 rep

time: 39 min 23s

tues eats:

7 - cappuccino shake

10 - chicken, small banana, 2 mini muffins

1 - 1/4 cup raw nuts, 1 slice corn bread

3 - tuna pkt, salad

5 - 1 cup leftover thai chicken chowder

***if***

Dangerous Curves Ahead

3 min yoga warm up

8 rounds of:

BB back (full) squats (#65) - 12 reps

dB 1 arm row (#35) - 8 reps each arm

JR - 300 skips

time: 32 min 57s

mon eats:

745 - cappuccino shake

1045 - chicken, sweet potato

1pm - 1 egg, 1 slice p28 french toast, watermelon

3pm - tuna pkt, salad, 1/4 cup mac nuts

5pm - 1/2 cucumber

7pm - 1.5 cup thai chicken chowder

Work Hard To Play Hard

part 1: 10/40 - 6 rounds (5 min)

JR high knees - 109/102/109

super spider pushups - 8/8/8

part 2: 10/40 - 6 rounds

kB goblet squat (#35) - 16/15/14

kB alt clean and press (#26) - 9/9/8

part 3: 10/40 - 6 rounds

renegade row (20# dBs) - 18/18   *higher weight next time

kneeling get ups L (#35 dB) - 15/15

kneeling get ups R - 15/15

part 4: 10/40 - 6 rounds

dynamic squats - 32/28/26

2 hand/alt kB swings (#26) - 8/8/8

Hottie Body

part 1: 10/30s - 6 rounds

sumo triple squat - 5/5/5/5.5/5/4

part 2: 6 rounds for time:

10 plank side jump & 10 single leg toe touches

time: 5min 43s

part3: 10/30 - 6

side burpee knee tuck pushup - 6/6/5/5/5/5

total workout time:13min 43s

+   JR 25 min (10s/20s - 50 rounds)

fri eats

7am - cappuccino shake

10am - 5 mini protein muffins, 1/4 cup raisins, 1/4 cup almonds

1pm - 2 hb eggs, 1/4th avocado, asparagus, apple

4pm - 1 slice p28 bread, coconut butter spread

7pm - chicken, salad, glass of red wine

sat eats

7am - cappuccino shake

10am - chicken, apple

2pm - beef jerky, blue chips, cantaloupe

5pm - 2 mini muffins

7pm - salad, salmon, 1/3 avocado, raisins

Don't Stop!

3 min yoga warm up

Part 1: 4 min cD

2 hop fwd/10 high knees back/drop down/power up

# sets: 23

Part 2: 10/50s - 4 rounds

dynamic sB squat (#40) - 24/18

donkey kicks - 34/35

Part 3: 10/10s - 12 rounds (4 min)

mnt. runner - ave. rep/round = 17

jump lunges - ave. rep/round = 5

***SWEATING BUCKETS IN JUST 12 MINUTES!!!***

thurs eats:

7am - cappuccino shake

1030am - chicken, sweet potato

130pm - watermelon protein sorbet, 3 mini protein muffins

430pm - 2 egg drop/veggie soup

***I.F***

UPsideDown Ex. Challenge

Exercise Challenge - Aug 25

3 min yoga warm up

5 min JR 6 wall plank walk ups/6 handstand chest taps 
repeat four more times!

total workout time: 39min 31s

wed eats:

7am - cappuccino shake

10am - p28 bagel, 3 tbsp aB

1pm - 5 pumpkin protein mini muffins, 1/2 leftover chicken breast, 8 asparagus

4pm - pkt tuna, salad

7pm - other 1/2 chicken, 12 asparagus, 1/4 cup raisins (thin shaving of ice cream cake!)