Lifted Butt #20//10JR

JR 10/30--15x (10m)

Time Challenge – 1 round

1. Clams with power band x 30 / 30

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

3. Hip Raises with power band x 30

4. Kettlebell Swing with the beast (#50 all) x 20 

5. Abductor press with power band x 40

6. Kettlebell Deadlift (Beast) 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 (Beast) x 10/10

9. Kneeling hip abduction to heal raise x 20 / 20

10. Kettlebell Swing x 20 (Beast)

time: 12:44

FitSlide #10//10JR

10/20--20x JR

15amrap

1. Side Plank Lift & kick front on tippy toes x 10/10

2. DB weighted Forward / Side / Forward Slide Lunge x 10 alt. legs #15s

3. Pigeon Slides 5/5

4. Frog Slides (x3) / Plank rows x 10 #25s
#rnds: 2.5

JRC #18//JR10

10/20--20xJR

Workout Breakdown

1. Front / back / switch JR – 1min

2. Reverse Rock Star Burpee to Burpee Jump Tuck x 10

3. JR high knees 1 min

4. Step up / backward lunge toe touch x 10/10

5. twist left / twist right / front jump / jump jack 20 sec + DBU’s 20 sec + twist left / twist right / front jump / jump jack 20 sec (1min & 20 sec)

6. One leg elevated Plank jump switch x 40

7. Jump rope – Forward / back / switch 20 sec + high knees 20 sec + Double unders 20 sec + twis / twist / front / jump jack 20 sec + Forward / back / switch 20 sec + high knees 20 (2 min total)

time: 12:06

Killer Legs #8//10min JR

10/20--20x JR

Part2: 2rft: #30kb all:

1. Jump Jack Sumo Squat KB upright row x 20

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

3. Jump Lunge (x3) front kick x 10

4. KB Weighted heel raised stationary lunge (x5) to one leg squat x 5/5
time: 14:30

CArdio Shred #34//10JR

10/20--20x JR (10min)

12 Minute AMRAP

1. Plank Rows / Squat & Press x 12 #17.5s

2. Over the box Jump x 12 (-1riser!!!)

3. Side Lunge Row x 12 #17.5s

4. Over The box Jump x 12
#rnds: 2 3/4

Inferno #5//10min JR

JR 10/20--20x

2rft
(1st round full reps, 2nd round 1/2 reps!)

1. Hanging Windshield wipers (x2) / hanging leg raise to the top (x2) x 5 sets

2. Handstand shoulder tap (x2) / dynamic push up (x2) x 5 sets

3. Pull up / chin up x 4 sets

4. Pigeon slide / one leg mountain slider x 10/10

5. Wall  jump / diagonal touch down / leg lift x 10 alt.
time: 13:56

Lifted Butt #2//JR10min & check in

Program check in:
It's only been two days but I thought I'd take a quick moment to reflect on how it's going. I'd say GOOD. Part of the program requires one to track calories because at this point I'm supposed to be eating in a 500 cal deficit every day but I'm trying to accomplish that via omission of fat for two weeks (I go overboard on eating nuts ALL the time), strict adherence to planned meals with little or no snacking in between (veggies only) and limited carb servings (1-2). Meanwhile, I'm working my protein up...gotta do this little by little as to not gain fat (it's called reverse dieting.) So tired. So stressed. I really am not meant to be a parent of two, I guess. :(  Fingers crossed that it gets easier so that I can get myself back.

10/20--20x JR

2rft:

1. Kneeling heel raise to side knee raise (hydrant) 20 / 20 (band!)

2. One arm KB swing 20/20 #30 (2nd round ALL #40kB & 10 reps each side)

3. Weighted Surrender squat to side kick 10 / 10 #15

4. One arm KB Swing 20/20

5. **Suitcase Squats 10 / 10 #50

6. One arm KB Swing 20 / 20

7. KB – Backward Lunge to Squat jump 20 alt. #30
time: 17:41