Get These Abs [BMS!]

3 min yoga

5min JR

Get These Abs [BMS!]
https://www.youtube.com/watch?v=sEw99tlwwQU
http://www.bodyrock.tv/2010/08/27/get-these-abs-workout/ 

Combo #1:
2 squat jump/1 jump tuck/2 1/2 pu then power up on 3rd - 15x

Time: 2:22!!!
(beat 3:42) 

***2min JR

Combo #2:
10 kick ups/10 mtn climber peaks - 6 sets

Time at 6 sets: 1:58/10 sets completed: 3:16
(beat: 2:43) 

***2min JR

Combo #3:
10 one leg pike press/10 one leg squat jumps - 4x each leg 

Time: 5:39
(beat:2:44?!?!? Clearly I didn't do 8 total...beat Z - 7:12) 

***2min JR

Combo #4: 
20 break dancer pu

Time: 1:48
(beat: 2:38)

***2min JR

*Added Combo #5:
Tabata jump lunges - 19rep average

4min

Total: ~24min

Go Kaleo #10

 2min yoga

5 min JR

 Go Kaleo #10
11RFT: 

(I only made it through 8 due to screaming baby.)
*11 hand release burpees 
11 air squats
*1 arm handstand hold (~11s)
time: 8rft - 16:40

+ 9min JR

Total: ~30min

Z's Hotel Room Workout #2

2min yoga

5 min JR 

Z's Hotel Room Workout #2
3RFT
20 knee hugs
20 reptiles w/ pu
10 pistols (each--chair)
20 alt. step ups
20 jump squat/lunge back 

Time: 18:45

+ 8min tabata 

JR hi knees/jump squats

Total: ~31min

Hot Booty Circuit

2 min yoga warm up

5 min JR

hot booty circuit
2RFT:
kB swings #30 - 12x
dB alt. front lunge each leg w/ 1 bi curl #20s  - 12x
BB sumo squats #65+wV#12  - 12x
dB long arm crunches #15 - 12x
sB (on top of hips!) one leg glute R #30  - 12x
sB one leg glute L  - 12x
sB step up knee up R #30+12# wV - 12x
sB step up knee up L  - 12x
1 pu on bench/band kick back 1each leg (red) - 12x
side to side squat w/ band (red)- 12x
side plank leg lift R - 12x
side plank leg lift L - 12x
time: 18:39

Total: ~23min

eats:
see my fitness pal app 1820/d

ON TO FLORIDA!!!!

BR 30 Day Challenge Day 1 Part 2

2 min yoga warm up

5 min ROW

30 Day Challenge Day 1 Part 2
10/30s -- 32x (~21min)
JR
1. dB Bicep Curl #17.5s -12
JR
2. Straight Abs (Knees Up/k2e) -15
JR
3. Oblique V Abs Left #5 -12
JR
4. [hanging] Tricep Dips (dip st.) -11
JR
5. dB Chest Press #22.5s -13
JR
6. Oblique V Abs Right #5 -12
JR
7. dB Upright Row #22.5s -11
JR
8. BB Squats #65 -7
JR
9. **Staggered Push-Ups -9
JR
10. dB bent arm lat raises #20s -11
JR
11. ugi jump lunge and chop #10 -11
JR
12.  Pull Ups (full) - 6.5
JR
13. leg lift/hip lift -7 [don't forget to PAUSE at top!]
JR
14. **sB OH walking lunges #30^ -10
JR
15. BB Bent-over Row #65 -14
JR
16. BB alt one leg dL #65 - 8

You know you're disproportionate when...you can row with your upper body more reps than squat with your legs :(((((((

total: ~26min

eats:
WOW. FELL OFF THE WAGON THE LAST TWO DAYS :(((((
This is what happens when I don't get my free meal in during the week! I was waiting for this weekend but it didn't work out.
SUCK!
HOwever, when I woke up today it was clear my body had used it all because I was not bloated as sometimes can happen with a high carb day. So that's a good thing.
Today I will get back to it (and also log my food in my fitness pal again.)
:D

Zshred #22

FRI:
Zyoga (~14min)

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

2 min yoga

5 min row

Zshred # 22
*Each flight of stairs is 20 step ups
*Between each flight of stairs (or each 20 steps #15s) do an Ab exercise below.

    •    1st Floor: 10 Weighted Sit-Ups with Twist #15
    •    2nd Floor: 5 Ab Splitters (1jack knife/1 ankle touch/1 v-leg touch=1)
    •    3rd Floor: 10 Jack Knives
    •    4th Floor: 10 Russian Twists #25
    •    5th Floor: 10 Cross Knee Tucks (consecutive, each side)
    •    6th Floor: 10 Pike Toe-Touch
    •    7th Floor: 10 Over the Chair Kicks (each)
    •    8th Floor: 10 Leg Raise/Hip Lift
    •    9th Floor: 5 Side Plank Dip/Reach Thru (each)
    •    10th Floor: 10 Side Crunches (each)
    •    time: 16:27

****should have used heavier weights for everything!!!! 

JG inv. row tabata (4min)

Dbl arm 

Single arm

total: ~25

eats:
see my fitness pal app 1820/d -- still doing 1 free meal a week.

ZWOW # 93

2 min yoga

5 min ROW

ZWOW # 93

2RFT:
20 Jump Lunges
30 Seconds of Flutter Kicks (shoulders off ground!)
20 jump lunges
30 Seconds of Bicycle Crunches
20 Jump Lunges
20 jack knives
20 Jump Lunges
20 Forearm Plank Leg Lifts
20 Jump Lunges
20 Crunch & Butt Lifts
time: 14:28

rock climbing add on:
5s/10 -- 12x (3min)
rest
hang on finger board slight bend in arm 10s
rest 5s
hang at 90 degree
rest 5s
hang top/lock off

Rest 15s

total: ~22min

eats:
see my fitness pal app 1820/d