Summer shred #14

Butt & Legs Circuit – Time Challenge (#30kB all)

1. KB Squat to heel elevated reverse (straight leg ext) squat x 20

2. KB Swing to KB Pendulum x 20 swings total

3.  KB Sumo squat heel raise knee up x 20 alt.

4. KB Backward lunge pass under alt. legs / to KB Front Squat (x2) x 5 sets

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Hiit Cardio – 10/30 sec intervals 

1. Jump Rope High Knees - 94/93

2. Burpees w/ 2 squat twist jumps - 4/4

3. Jump Rope DBUs - 33/36

4. Jump squat / jump tuck Burpees - 3/3

5. Jump Rope High Knees - 83/90

6. Jump Jack (x2)  to Plank Jack (x2) - 6/6

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Circuit for ABS – Time Challenge 2rft:

1. Swiss ball roll to pike press / extreme mountain climbers  (1 leg on ball x3) x 4 sets alt.

2. Hanging Leg raises (to the top) x 5

3. KB Squat knee up and twist x 20 #30
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REPEAT PART 2

total time: 20:43

Lifted Butt #12

20AMRAP:
(originally 2rft)

Round 1

1. Back extensions on execise ball x 20

2. Feet elevated squats x 10 #65

3. Jump Lunges x 20 

4. Back extensions on execise ball x 20

5. Feet elevated deadlifts x 10 #65

6. Jump Lunges x 20

7. Kettlebell Swing with the Beast x 20 #40

Round 2 (and remaining rounds)

1. Back extensions on execise ball x 10

2. Feet elevated squats x 20 

3. Jump Lunges x 20

4. Back extensions on execise ball x 10

5. Feet elevated deadlifts x 20 

6. Jump Lunges x 20

7. Kettlebell Swing  x 30
#rnds: 3 4/7

JR20

JR20

10/50--20x

JR20 & progress pix

It's a jump rope interval day! w00t!

Jump rope 20 minutes.
10s rest/30s jump for 30 rounds.

BOOM.
*20 minutes a day x6 week + 1 day of power yoga

Two babies, the last one with 5 weeks of hospital bedrest, 1 month NICU stay and 6 week c-section recovery.

No excuses here.










*This has been a part of an eat less, exercise less approach. For more information on the 4 different metabolic toggles, CLICK HERE (Metabolic Effect.)

kB #13 & climb

Wed: climb auto belay
Clean: 9,9, 10a, 10c, 10d, 11a, 11b, 10c
Not so clean: 11b,
-----------
Thurs:

Intervals of 10/30 seconds x 24

1. Bb glute Bridge #50- 25/25

2. One Led Deadlift #40- 13/11

3. One Led Deadlift - 12/12

4. One Leg Bridge (elev) L- 22/20

5. One Leg Bridge R - 19/24

6. KB Swing #40- 20/20

7. One arm KB Swing R. #30- 19/19

One arm kB swing L - 18/19

8. One arm Bend over row alt. #40- 8/10

9. Skull Crusher Sit ups #26- 6/6

10. Clean / Press / Overhead Squat alt. #26- 5/5

11. Figure 8 squat #40- 18/14

12. Clean / Press / Windmill alt. #26- 4/4

(17:20m)
+
7 min JR 10/20--14x

Summer Shred #24

Workout Breakdown

1. Ladder: Side to Side Hanging knee raise / box jump

6/10 8/10 10/10 12/10 10/10 8/10 6/10

2. One leg elevated 3 pulse lunge x 10/10 #15s / Legs elevated plank hold x 1 min x 2

3. HIIT 4 minutes 30/10 second intervals

Jump rope high knees - 90/86/93

Side to side slide lunge - 21/19/21

4. Ladder: Hardcore egg slide to cross body slide kick / KB Swing #50

6/10  8/12  10/14  8/12  6/10
time: 21:26

Summer Shred #13

1. Circuit: 5rft

pull ups #6 wV x 3

Burpee Jump Tuck x 5

Side Lunge to jump squat x 10 alt. legs

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2. Jump rope / Kettlebell HIIT

30/10 x 6 rounds = 4 minutes

1. JR – High Knees - 83/91

2. KB swing #40 - 17/20

3. JR DBUs - 45/36

4. KB Pendulum #30 - 16/15

5. JR high Knees - 90/88

6. KB Swing #40 - 2020

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Buy out: Flying Burpees x 20
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REPEAT PART 2
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TIME: 18:39 (+flying burpees to 20min = 8 reps)