ZWOW #1

4 min yoga warm up

3 rnds for time:

dive bombers - 10x

burpees 5x

squat/leg lift - 20 each side

burpees - 5x

side plank dips - 10 each

burpees 5x

pistol squats - 10x

burpees - 5x

time: 20min 13s

Part 2: 10/20s -- 20x

Jump Rope

Total workout time: approx 30 min

tues eats:

930 - 2 eggs, salsa, spinach, fruit, 2 strips jerky

1 - southwestern chicken salad, vinegar

5 - jerky, veggies

715 - chicken, broc slaw, blueberries, 2 glasses of red wine

Something To Sweat About

4 min yoga warm up

Part 1: AMRAP in 15 min

8 - dynamic squat/jump lunge combo

4 - tree pull ups

8 - single leg square plank jumps (alt.)

4 - tree pull ups

8 - star crunches (each side)

#sets: 4

Part 2: 10/20s -- 20x

Jump rope

ZWOW #11

4 min yoga warm up

Part 1: AMRAP in 15 min

10 mule kick & jump up

10 sumo push ups

20 side jump lunges

#sets: 9

Part 2: 10/20s -- 20x

Jump rope

total workout time: 25 min

Sexy Hot Cool Workout

4 min yoga warm up

Part 1- 6 rounds for time

10 Hi knees

10 dynamic pushups

time: 4:57

Part 2: 10/50 -- 8x

elevated pushup/knee tuck - 8/10

step ups L - 22/22

step ups R - 21/22

reverse knee tucks - 30/32

Part3: 6 rounds

10 mnt climbers (20 total)

10 jump lunges

time: 3:59

Part 4: 5 min JR

10/50s -- 5x

total workout time: approx 22 min

fri eats:

830 - 3 eggs, spinach, fruit, salsa

1130 - turkey, cabbage salad, 1/2 cup walnuts

3 - jerky, apple slices, veggies

7 - sea bass, salad

Beach Hottness

4 min yoga warm up

10/40s -- 30x

side lunge hops (alt) - 37/34/34/32

air chair - 57/55/60/57

spider pushup - 12/13/14/14

1/2 burpee - 25/2524/24

chin ups on tree - 8/8/8/8

sprinter abs - 20/19/19/20

25 min workout

thurs eats:

830 - 3 eggs, fruit, spinach, salsa

1130 - shrimp, grapes

230 - salmon, spinach salad, 1 glass red wine

7 - steak, asparagus 1 glass of red wine

Sweaty Beast

4 min yoga warm up

20-15-12-9

JR (200-->150-->120-->90)

push up/toe touch

jump squats

mnt. runners

mnt lunges

time: 23min 43s

wed eats:

930 - 3 eggs, spinach, salsa w/ fruit

12 - tuna pkt, brocolli slaw

3 - 1/2 cup walnuts, 3 pcs jerky, carrots/celery

7 - sea bass, veggies, 1/2 medium sweet tato

ZWOW #12

4 min yoga warm up

Part 1:AMRAP in 10 min

alt. pistols - 10x

low jacks - 20x

dynanic burpees - 10x

low jacks - 20x

Part 2: 10/50s -- 10x

Jump Rope

Total workout time: 25 min

mon eats

730 - 3 eggs & spinach salsa, 1/4 melon

11 - leftover caulifower rice w/ sausage, small sweet potato, 1 tbsp flax oil

3 - tuna pkt, stir fried veggies, 1/4 cup almonds

730 - ground bison, salad, carrots w salsa & gauc dressing

tues

645 - coconut cappuccino shake

1030 - home made beef jerky, veggie sticks, apple

3 - 1/4 cup nut raisin mix

5 - salmon, salad

7 - 1/4 cup nuts