Summer Shred #9 & NUTRITION

Here's what's been working like crazy for me:

I.F 730pm to 7:30am

730: protein coffee

10-11: apple & 1 T pB (if necessary)

2: meat, veg, starch (all days)

4: protein bar, carrots (maybe more fruit?)

7: meat/veg + 1-2 glasses red wine (thurs-sat)

This is an eat less, exercise less plan. THANK YOU METABOLIC EFFECT FOR ALL YOUR FREE EDUCATION ON THE MATTER! I'm tempted to buy there MET10 program to run during the winter. It is an Eat More, exercise more plan.

Part 1 – 10/50 x 4 = 4 min

1. Squat to Lunge Jump #15 - 15

2. Curtsy lunge to leg lift – Left #20 - 14

3. Curtsy lunge to leg lift – right - 15

4. Reverse Squat #15 - 18

– One arm KB swing 20/20 #30

Part 2 – 10/30 x 12x = 8 min

1. hollow scissors - 26/28

2. vertical scissor sit ups - 12/10

3. leg lift to butt lift abs - 10/9

4. side crunch left - 20/17

5. side crunch right - 10/16

6. Competition sit up (touch toes) - 7/8

– one arm KB swing 20/20 #30

Part 3 – 10/50 x 8 = 8 minutes

1. Elev One leg bridge – left - 29

2. Elev One leg bridge – right - 30

3. High knees – JR

4. Side to Side hops  – JR

5. Kneeling heel raises – left - 49

6. Kneeling heel raises – right - 49

7. High Knees – JR

8. Side to Side hops – JR

Cardio Burn out buy out:

6x 5/25

1. DBU - 33/22

2. Rock star Burpee - 5/5

3. Jump jack to jump tuck - 10/10

(total time = ~23min)

Killer Legs #10 & clilmb

Sat:

20min AMRAP

1. DB weighted jump squat #12s x 20

2. Forward Backward weighted lunge with front knee ups x *5/5

3. Pistol squat to backward lunge knee up (x3) #12 x 10 alt. legs

4. Lunge knee up foot tap to one leg jump up x 10/10

5. Jump Tuck (x2) to KB squat twist knee up (x4) #30 x 10
#rnds: 2

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Friday:
indoor climb

JRC #15

10/30--24x
1. Jump rope:

*30 sec side to side jump

30 sec jump jacks (in and out counts as one rep)

30 sec one leg – R

30 sec one leg – L

2. ABS:

30 sec knee sliders (k2e touch grnd)  – R - 12

30 sec knee sliders / – L - 12

30 sec double knee hug to double v-up (all four counts as one rep) - 4

30 sec side crunch alt. - 13

3. Jump rope:

30 sec Double Unders (only double under count for reps)

30 sec Scissors

30 sec Double Unders

30 sec One leg double jump alt.

4. ABS

30 sec plank knee tucks (fast pace) - 50/51

30 sec bicycle - 29/27

Repeat

5. Jump rope:

30 sec high knees cross arm jump (after each 10 reps)

30 sec side to side jumps

30 sec high knees cross arm jump (each jump counts for a rep)

30 sec DBU-s

Repeat

6. ABS:

30 sec plank jump to plank jack transformers - 5/7

30 sec scissors (x5) to v-up - 7/5

Repeat
(16min)

Heartbreaker Body #4

HIIT – 45/15 second intervals

1. Everest Climber x3 / DB overhead press #15s - 8/7

2. Plank band Jack push up / weighted ballerina squat band abd. - 5/6

3. Hip on ground side plank front kick and row/full side plank leg push and pull band up – L - 7/10

4. "   " One Leg Side Plank Band Pull Combo – R - 8/9

5. Side step squat (x2) / Jump Jack Squat with DB overhead press #15s - 8/7

6. Laying Leg Lift abd. (x2) / Reverse Burpee #15s - 4/5

Summer Shred #8

Sun:
stretch & tone #6
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1. Plank knee tuck jump forward (1 ea side = 1rep) x *10-->4rep // Jump Lunge – ladder:

10 – 15 – 20  – 25 – 20 – 15 – 10
---

2. Jump rope: 30 sec side hops / 30 sec high knees x 2

3. Sumo / rockstar / sumo / jump tuck x 10

4. Weighted reverse burpees to plank rows x 10

5. Jump rope: 30 sec Double unders / 30 sec scissors x2
*repeat #2-5

time: 25:14

*#1 one got hella boring so i modified to 10-->4 rep to go along with the jump lunge ladder then repeated the second section because it was WAAAAY more fun.

Killer Legs #8

2rft:

1. Jump Jack Sumo Squat KB upright row x 20 #30

2. One arm weighted Curtsy lunge to plie with KB x 10/10 #30

3. Jump Lunge (x3) front kick #12 x 10

4. KB 1 arm stationary lunge (x5) to one leg squat x 5/5 #30

time: 17:40
+
Comp burpees to 20min (44reps completed)

Total workout time = 20min

W: Stretch/R: BW4Beginner #3

WED:
Cool Down & Stretching for Front Splits

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THURS:

16 min HIIT – 45/15 sec intervals

1. Lunge jump / squat jump alt. - 11/10

2. **Upside down inv row - 20/19

3. Side Plank Lift / Reptile knee tuck – L - 10/11

4. Side Plank Lift / Reptile knee tuck – R - 11/12

5. Curtsy lunge to leg lift- L - 15/16

6. Curtsy lunge to leg lift – R - 14/15

7. Pike Pendulum - 60/64

8. Knee hug / star crunch - 12/11