ZWOW # 113

2 min yoga

5 min JR

ZWOW # 113
15-Minute AMRAP
    •    10 Surfer w/ Jump Ups
    •    10 Side Plank Up L
    •    10 Side Plank Up R
    •    10 Surfers w/ Jump Ups
    •    10, 1 Twisted Climber to Upper Back Extension (2) #2s (half reps)
#sets: 3 4/5

total: ~20min

eats:
see my fitness pal app 1820/d

Zshred # 43

2min yoga

5min Row

Zshred # 43
3 rounds for time:
20 Alternating 1-Arm KB Swings #26
6 Alternating 1-Leg Push-ups (cross ankles)
10 Clean & Squat L
then R #26
100 High Knee's with Jump Rope (cross arms every 10 reps)
time: 11:16

tabata back squats #55 (4min -- 10/20s)
6/6/6/5/5/5/4/5

total: ~20 min

eats:
see my fitness pal app 1820/d

SS 30 Day Challenge Day 13

SS Day 13
10/30 --30x
BB sumo squat ##65 -22/22/21
alt dB step ups #20s - 8/7/7
BB squat w/  alt leg abd #65 -8/8/8
dB side lunges #15s -8/8/8
BB dL #65 - 12/10/9
ball ham curls - 16/16/14
reverse lunges #20s ^ - 15/14/12
4 squat jumps/4 squats - 2.5/3/3
bridges off ball (heels on ball) - 16/19/17
ext off ball (legs hanging off ball) - 14/16/15

total: ~25 min

ON TO ZGYM!!!! :D

eats:
see my pal fitness app 1820/d

ZWOW #57

2 min yoga

5 min JR

ZWOW 57
4RFT:
10 burpees
15 jump lunges #5s
20 *inv row/knee tuck
30 mtn climbers
40 air squats #5
time: 18:45

total: ~23min

eats:
see my fitness pal iphone app (1820/d)

SS 30 Day Challenge Day 12

2 min yoga

5 min ROW

SS Day 12
10/50s -- 20x
BB dL and row #55 - 11/9/8/7
ball pu/pike - 10/10/10/10
ball lower back ext #5 - 14/16/14/18
alt dB step ups #20s - 12/11/12/11
kB swing #26 - 21/18/19/19

total: ~25min

eats:
see my fitness pal app (1820/d)

ZWOW #52

2 min yoga

5 min JR

**modified some of the exercises so they're work and not yoga.
ZWOW #52
FT:
plank jump tuck - 10x
get down/rollover/v-up 10x
repeat 2x more...
---
knee hug/leg lift - 10x
roll over/commando pu - 10x
repeat 2x more...
---
ugi 3 jump lunge/3 lunge back knee ups #10  - 10x
ugi side lunge touch1x/squat jump 3x/side lunge touch #10 - 10x
repeat 1x more
---
pistol squats L #12wV - 5x
lunge hop L #12 - 5x
pistol squat R #12 - 5x
lunge hop R #12 - 5x
repeat 2x more...
time: 19:55

total: ~25min

NOT ENOUGH LEGS IN Sara's workouts!!! Seriously thinking of abandoning that challenge completely. It seems like Z is the only one who gives leg oriented workout outs which is where you really truly boost your EPOC. Plus, my arms are muscular enough. SO NOW I AM SIGNED BACK UP WITH ZGYM FOR 3 MONTHS!!!!! :D

eats:
tues - see my fitness pal app on iphone (1820)

SS 30 Day Challenge Day 10

2 min yoga

5 min ROW

SS Day 10
10/40s -- 24x
4spider pu 4plank jax - 3.5/3/3/3.5
dB squat thrusters #15s - 9/8/8/7
dB burpee/pu/3 standing lateral raises #12s - 3/3/4/4
4 kB sumo squats/4 kB swings #60 - 3/3/3/3
BB dL/row #55 - 8/8/8/8
4 reptile pu/4 v-ups - 2.5/2/2/2.5

sat -  see my fitness pal app on iphone (1820/d)
sun - "

Mon - "