Wow Ass & Merry Xmas!

Merry Xmas!!! I've been sick lately but today I feel better so here it is!

6min warm up

Workout:
10/50 -- 12x
sB fwd lunge L/squat/lunge fwd R #30- 10/9/7
2 burpees/2 jump squats - 3/3/3
1 arm press up (alt. sides) - 9/9/9
sB swings - 31/32/32

ZWOW #43

6 min yoga & warm up

SS: tri 3/15
1) OH ext #25
2) BB skull crusher #25
3) band single kick back - blue band
time: 7:12

ZWOW #43
15*min AMRAP
side step up/knee up -  15 each leg
one leg tricep dips on chair - 10 each
split squat - 15 each leg
chair elevated plank knee tucks10/step feet down to one side/pu/1 plank jump in/feet up - 10x
# sets: 2.5

*expanded workout time due to my slowness. (original 12 min)

total time: ~22min

tues eats:
830 - banana/strawberry protein shake
1130 - chicken, sweet potato w/ coc oil, 1/2 pomegranate, mac nuts
3 - 3 eggs, black beans & salsa, broccoli slaw w/ vinegar, blue chips
5 - 1/3 cup granola :((((
8 - dried strawberries, cheese & crackers & hummus, 2 cookies :((((

boooooo on me yesterday.

Take It Off

6 min yoga & warm up

SS: legs 3/15
1) front squat #45
2) sumo squat #75
3) dB stationary lunge #15s (each leg)
time: 11:51

Take It Off
10/50s -- 12x
hi knees JR - 124/122/119
ninja jump tuck - 7/8/7
kB swing #26 - 18/17/15
V-lift on dip station - 14/14/15

total time: ~24min

mon eats:
9 - banana/blueberry protein shake
12 - 3 eggs, black beans/salsa, nuts, apple
3 - mac nuts, raisins, strawberries
8 - chicken, sweet potato, pineapple/pomegranet

Unapologetic Sweat Workout

I will eat better this week. Last week was a series of disasters. Also, I will double my warm up time due to the lack in production of synovial fluid during pregnancy.

6 min yoga/general warm up

SS: back 3/15
1)1 arm cable row #15
2) inverted rows
3) bent dBl dB row #15s
time: 7:01

Unapologetic Sweat
10/50s -- 12x
incl. bench rev fly/Y raise/bi curl #10 - 8/7
BB dL/row #55 - 8/7
spider pu1/regular pu - 8/9
incl bench chest circles #10 - 10/11
dB g2OH alt sides #20 - 14/15
mtn climber straight2/cross2/pike jump1 - 8/9

total time: ~19min

sat eats:
10 - protein hot chocolate/banana
130 - 3 egg, black beans/salsa, 3 tangerines, raisins, brown rice
4 - vegan/gluten free mac n cheese, leftover goulash, almonds
9 - 2 tangerines, leftover goulash, 1/4 cup shredded cheese

Look Hot Naked

3 min yoga warm up

SS: bi 3/15
1) hammer curl #15
2) preacher curl #12
3) BB curl #30
time: 8:05

Look Hot Naked
10/50s - 12x
kB single arm clean & press, back lunge/knee up/diagonal balance/knee tuck L - 5/4/4
fwd jump, 2 reptile pu, jump tuck, 180 - 3.5/4.5/4
kB single arm clean & press, back lunge/knee up/diagonal balance/knee tuck R - 4/4/4
inv row/hold top/cross knee tuck 1 - 12/14/14

10/50s - 3x
ugi russian twist w/ bicycle legs #10 - 29
v crunch L - 20
v crunch R - 20

LEG BONUS!! 50 reps each FT:
(elevated) leg abd/knee tuck balance
time: 4:48

total time: ~28 min

friday eats
715 - paleo hot chocolate, banana
1045 - paleo shep pie, 2 tangerines, blue chips
230 - leftover turkey/veg goulash, coconut butter
7 - shroom n cheese burger w/ salad, paleo peppermint ice cream

Girl Crush

3 min yoga warm up

SS: tri 3/15
1) dBl kick back #12
2) cable press down (rope) #30
one arm pu
time: 7:11

Girl Crush
10/50s -- 12x
ugi plank jax - 45/40/43
10 hi knees/10 fwd kicks - 6.5/5.5/6
ugi burpee w/ pu, jump fwd, jump bk #10 - 6/6/6
ugi roll up, jump and chop (alt sides) #10 - 5/6/6

10/50 -- 3x
ugi pikes - 17
ugi pull over/sit up/twist (alt sides) - 15
ugi hand to foot pass - 15

total time: ~23min

wed eats:
730 - banana/peach protein shake
11 - leftover paleo shep pie, pickles, mac nuts, raisins
230 - wf chicken salad, broccoli slaw w/ balsamic vinegar, tangerine
715 - leftover paleo shep pie, cabbage w/ b. vinegar, cookie

thurs
9 - protein paleo pancakes
12 - leftover shep pie, raisins, 2 tangerine
4 - ground beef, broccoli slaw w/ vinegar, brown rice w/ ghee
7 - turkey goulash, banana w/ pB, tangerine

Sexy By Summer

Tuesday’s Workout:
Indoor rock climbing 3.5 hrs

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

3 min yoga warm up

SS: legs 3/15
1) dB step ups (16 total) #20
2) ball hamstring roll ins
3) BB front squats #50
time: 10:10
 
Sexy By Summer
P1: 6RFT
JR hi knees - 50x
burpees no pu - 10x
sB 1/2 bk squats #30 - 10x
elevated leg e2k sit ups - 10x
time: 14:03

P2: 10/50s - 3x
sB side lunge (ft. on ugi) #30 L - 17
sB wide leg ugi squat - 16
sB side lunge (ft. on ugi) R - 19

total time: ~28 min

mon eats:
820 - banana/blueberry protein shake
11 - 3 eggs, black beans n salsa, apple
3 - 1/2 wf chicken salad, mac nuts, carrot, pickles, brown rice
8 - paleo shepherd’s pie

tues:
815 - protein peppermint hot chocolate, banana
1115 - leftover paleo shep pie, apple, mac nuts
5 - 1/2 wf chicken salad, asparagus, pickles & cheese, blue chips
830 - chicken drumstick, apple, bite of paleo shep pie, bite of pizza, pB