Summer shred #17//10 JR

2 min z warm up

Lower Body – Time Challenge

1. KB Backward Lunge / deadlift (yoga blocks or a an elevated platform are optional) x 20 alt. #40

2. Jump Lunge to One leg jump up x 20

3. KB squat to sumo squat x 20 alt. #50

4. Ice skater / curtsy lunge / side lunge x 10 alt.

Cardio – 10/50 x 6 HIIT

1. High Knees

2. KB swings#30

3. DBUs

4. KB Swings

5. Hight Knees

6. KB Swings

 

Upper Body & ABS – Time Challenge

1.Roll to Pike Press (exercise ball) x 5

2. Hanging Knee Raises (#10) x 10

3. Push Up to DB Row / Twister Push Up x 6 alt #25s

4. Extreme Mountain Climbers (x2/2) / Pull Ups (x2)  x 4 sets

Buy out: 10/50 x 3 plank intervals

Total time: 21:57

&

10min JR 10/50--20x

Z5 #75//15jr

5/30--14x JR 

5 Minute AMRAP:

1. KB deadlift to Squat x 10 #50

2. KB Swing x 20 #50

3. Hip Thrust x 20 green

4. Hip Abductions x 20 green 

# rnds: 2R, 5r

10/50--7x JR 

Z5 #85//15 JR

6/30--14x JR 

5m AMRAP

1. Heel elevated stationary lunge 5x to one leg prisoner squat x 4/4
2. Doggie leg lifts (x3) to leg extended push up x 5/5
3. Hip raise to V-sit x 12

#rnds: 1 1/3

10/50--7x JR

Cardio shred #20

Handstand – 1 min

Ladder:

Db wide jump over & pick up DB jump squats x 10-1 #12s

&

Plank rows to knee tucks x 1-10 #20s

Time: 15:21 (hstnd included!)

&

Zyoga #40 

https://zuzkalight.com/zgym/power-yoga-40/

(Did about 20min of this then had to go get a screaming baby)

JRCK #2

Buy in:

1. Basic bounce 30 sec

2. Scissors 30 sec

3. High knees 30 sec

4. Double unders 30 sec

______________

10/50--8x    #30 all

1. Backward lunge pass under elbow strike (or twist) 50/10 sec

2. One arm low lunge row to jump squat 50/10 sec left

3. One arm row to jump squat 50/10 sec right

4. One arm swing alt. 50/10 sec

5. Plank jack Spider-Man's  50/10 sec

6. Russian twist (x3) to Competition plank jack (x2) 50/10 sec

7. Kb pullover crunch knee in/twister leg led (1each side) 50/10 sec

8. Kb  v-ups 50/10 sec

__________

2 minute jump rope buy out:

1. Double Unders 30 sec
2. High Knees 30 sec
3. Scissors 30 sec
4. Basic Bounce

&

Zyoga #52

https://zuzkalight.com/zgym/power-yoga-52/

A+++++

Lifted butt #20//15 JR

2 min z warm up

1RFT:

1. Wide Clams with power band x 30 / 30 green

2. Weighted Side Lunge Knee Up / Side lunge jump x 20 #12s

3. Hip Raises with power band x 30

4. Kettlebell Swing #50 x 20

5. Abductor press with power band x 40

6. Kettlebell Deadlift #50 on blocks x 20

7. Side Leg lift with power band (x5) to Side Squat (x5) x 5 sets on each leg

8. Weighted Backward lunge #50 x 10/10

9. Band hydrant/glute kickback x 20 / 20

10. Kettlebell Swing x 20 #50

**11. DL on blox x 20

Time: 14:27

&

10/20--30x

Killer legs #6//15jr

2 min Z warm up

2 rounds for time;

Part 1

1. Band Low side to side tippy toe squats x 20 green

2. Band Jump Jacks x 20

3. Band Tippy Toe Air Squat Abductior press (X3) jump tuck x10

4. Band Jump Jacks x 20 

Part 2

1. Jump Lunge foot tap knee up x 10

2. Switch lunge x 10

3. KB Sumo squat to ballerina squat x 10 #50

Time:12:39

Bonus:

20 dL on blox #50

20 sumo on blox

30 band jacks

Time: 15:00

&

10/30--23x JR (15:20)