Sexy Survivor Workout

2 min yoga

5 min JR

Sexy Survivor Workout
Part 1: 10/50s -- 5x
1. *SB OHBackward Lunge Kick Up (left leg) - 19/12
2. SB OH Backward Lunge Kick Up (right leg) - 15/13
3. One Arm Press UP to pike (alternating arms for each rep) - 10/10
4. 2 Kick Ups & Breakdance Push Up - 6/5
5. Pike Jump & Squat Jump 1- 2/11

Part 2: 5 min CD
One Leg Squat & Jump Tuck (alternating legs after each rep) as possible.
# reps: 36

Part 3: 10/50s -- 5x
REPEAR PART ONE!

total: ~20 min

sat eats:
**if**
1220 - quest bar, leftover chicken/mato cream sauce on sghetti squash, orange
3 - 3 eggs, swt tato in coc oil, a few nuts
6 - chicken, asparagus, squash

ZWOW #99

THURS WO:
Climb - autobelay

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2min yoga

5min row

 ZWOW # 99
 15-Minute AMRAP!
    •    20 Chair Jump Lunges
    •    10 Step-up (each) and Plank Toe Touches (straight leg) #10s
    •    30 1 Leg Tricep Dip Kick Ups
    •    15 each leg sB Side Step-ups/knee up #10s
    •    20 Plank Chair Step-Overs (w/ feet)

#sets: 2 4/5

Total: ~ 21min

wed eats:

**if**

12 - protein hot choc w/ coc milk, 1/2 quest bar, apple, 

3 - grnd beef, nana & pB, veggie stix & pb2, orange

7 - chicken stroganoff, salad

thurs:
**if**
1130 - leftover stroganoff, salad, 1/2 quest bar, orange
330 - protein hot choc w/ coc milk, pistachios, apple
6 - 1/2 WF chicken salad, salad

fri:
**if**
11 - 1/2 wf chicken salad, quest bar, 2 oranges, 1/3c nuts, tiny apple, swt tato in coc oil

230 - 3eggs w/ slice faux cheese, carrots & cel w/ pb2

730 - spaghetti squash w/ creamy Mari chicken sauce, 1/2 quest bar

kick ass tabata

2min yoga

5 min JR

kick ass tabata
10/20s -- 8x (each exercise)
box jumps - 15/10/10/9/11/11/11/11
burpee chins - 3/3/3/3/33/3/2
jump lunges - 15/17/18/17/18/21/20/20
BB bent rows (alt overhand & under) #55 - 19/11/12/7/12/8/11/9

Total: ~25min

Zshred #29

DIET CHALLENGE THIS WEEK: 

NO MORE RAISINS OR BLUE CHIPS

2MIN YOGA

5 MIN ROW

Zshred #29:
2RFT:
    •    1-Min Jump Rope
    •    30 Kettlebell Swings (full) #26
    •    1-Min Jump Rope
    •    15 Goblet Squat & Press #26
    •    1-Min Jump Rope
    •    10 kB pullover, knees2kb, Sit-Up, table cross reaches 1 each side #26
    •    1-Min Jump Rope
    •    5 Push-Up/touch kB at feet
time: 20:36

total: ~25min

mon eats:
**If**
12 - 2 eggs, 1 protein mug muffin, apple, swt tato in coc oil
3 - chicken chili w/ spinach & cheese, pistachios

6 - grnd beef, salad

theHiiT#24

2min yoga

5 min JR

Butt Slayer
40/20s -- 15x
40s BB back squats #55 -
20s mtn runners - 
40s BB alt. front lunges -
20s ugi elbow plank jax -
40s wide squat/kB swing (half) #26 -
20s lying scissor abs (leg allllll the way down and up) -
40s dynamic squats
20s ugi plank (st. arms) kick backs L leg -
40s ugi plank cross knee mtn climbers
20s ugi plank kick backs R leg -

total:

sat eats:
**if**
1145 - chicken, swt tato in coc oil, quest bar, raisins
345 - 3egg, broc stirfry, apple,  pistachios
7 - chicken white bean chili w/ faux cheese & spinach

Zshred # 4

2 MIN YOGA

5 min ROW (10/20s)

Zshred # 4
4RFT:
    •    50 Punches #5s
    •    10 manmakers #15s
    •    10 Skater touch jumps
    •    30 Weighted Sit-Ups#15
    •    30 Russian Twists #15
time: 18:25

total: ~23min

thurs eats:
**if**
11 - chicken soup, 1/2 quest bar, apple, 1/2c pecans, raisins
2 - 3 eggs n spinach, swt tato in ghee, 1/4c granola,
7 - salsa chicken 1/2, salad

fri
**if**
11 - leftover beef/sq casserole, apple, almonds, 1/2 quest bar, raisins & almonds
2  - salsa chicken, salad, HM bread w/ ghee
530 - tiny shrimp taco, large salad

HiiTBody #4

2 min yoga

5 min JR

Rock Hard

10/50 -- *16x

Pogo Left (1 leg dl/touch & jump) - 21/20/19/20

Pogo Right - 20/18/21/20 

Ugi OH Jump Lunge Twist #10 - 16/17/18/20

Leglift/Ugi Toe Touch #10 - 13/13/12/12

total: ~21min