12/17 Tabata Fun

50/10 2 Rounds
1) squat and press 12 21
2) push up rows 24 34
3) side Burpees 10 16
4) death lifts 12 22
5) elevated plank hold - -
6) alt curtsy lunge 22 28
7) plank tuck jumps 7 13
8) t push ups with wts 11 17
9) wt swing (I'm using a sandbag) 24 28
10) 10 mt climbers + 10 high knees 3 6
11) side lunge + kick L side 17 19
12) " Rt 16 20

12/15 Death by Sweat

30/10 x 4

1) surfer kick outs (Burpees to 180)
2) running man press: clean to press to 6 mt climbers
3) L kick and press while holding wt over head
4) R kick and press while holding wt over head
5) press jacks
6) 3pt abs on equalizer or lay down leg lifts

SCORES
8 8 8 10
3.5 3 4.5 4
8 11 10 12
9 11 10 14
8 7 10 15
3 6 6 9

12/14 10-50 Workout (no equipment)

X3 for time

10 push ups
20 Burpees
30 jump squats
40 mt climbers
50 sit ups

TIMES
5:23
6:15
6:43

3.5 stars

12/13/12 Legs have it (EASY)

50/10 X4

1) 2 squat + press + 180 surfer jump
2) 2 squat + 4 plank knee to elbow
3) 5r + 5l pogo jumps (touch ground and arms up on the hop)

12/13 Sweat and Sweet w/ Bonus

50/10 x 4

1) 10 high knee and 5 push-ups
2) Jump Tucks
3) Ab alt toe touch
4) Sandbag lunge (hugging WOC, alt legs)

BONUS:
50 R + 50 L Pissy dogs to Donkey Kicks
Plank Knee Tuck (alt legs)

SCORE
4 4.5 5 6
30 33 35 40
33 26 30 36
17 23 23 26

12/11/12 Challenge your self

50/10 x 4

1) overhead WOC back lunge to st leg kick 20 22 18 25
2) Burpees to jump tuck 11 12.5 13 15.5
3) forward lunge w alting shoulder keg press 10 10 12 16
4) oblique mt climbers 50 52 52 78

12/10/12 No Sweet Sweat 16

30/10 x 2
Cross push-ups 14 15
Squats 22 22
Squat to press 8 13
Clean and press using sandbag or WOC 6 8
Bike abs 37 44
Jump switch lunge 25 30
Biceps curls 14 20
V abs L 21 29
V abs R 21 30
Tri dips 20 33
Mt climbers 62 79
Burpee and push-ups5.5 10
Skaters 30 39
Overhead abs w/ WOC 9 12
Basketball drills alt LR 16 18
Frog jumps 12 15

MY SCORE

12/8 Simple (not Easy) No Equipment Workout

After 2 days of the flu and missing this years Jiggle Bell Run I pulled this out while Grandma Tina watched Miss Eva

50/10 X 4

1) 4 switch lunges + 4 sumo squats
2) 3 walking push up (left then right)
3) 5 high knees + 1 high jump squat
4) oblique mt climbers
5) c-cit in, out and up abs

MY SCORE:
4  4  6  7.5
4.5 6.5 8 11.5
7  11 12 15
26 29 31 54
12 13 15 18

http://youtu.be/shkOK4PhJMw

12/5 INSANITY RECOVERY

I'm just now remembering that even in my prepregnancy training I gave myself a recovery workout once a week. I'm limping today and decided to pull this recovery DVD out. I needed it! My poor muscles. I can only describes this was flu like aches and pains. Lesson learned. This workout is just what I needed. Lots of muscle and body weight control. Lots of stretching. Lots of balance work.

I'm curious what tomorrow will be. I'm gonna alter my plan if I have to. Ease into it was kinda skipped over. Damn damn damn

12/4 Multi Tabata Torture

50/10 X 2

High knees
Med ball, knee to chest plank
Push-up to squat to press (I used a sandbag)
Med ball, knee to chest plank

Elevated push-ups (I switched to regulars half way through)
Knee to elbow jumping jacks
2 Hammer to 2 Reg arm bicep curls (I used 10lbs weights)
Knee to elbow jumping jacks

L oblique plank foot raises
Squatted march back/forth
R oblique plank foot raises
Squatted march back/forth

Weighted switch lunges (I used a med ball)
Med ball c-sit figure 8 under knee passes
Weighted switch lunges (I used a med ball)
Med ball c-sit figure 8 under knee passes


MY SCORE:
44 59
43 40
5 7.5
46 70!

18 22
35 40
4 6
40 53

20 30
22 17
20 30
33 26

41 45
25 35
45 63!
32 42

Another AM WORKOUT! Ugh I don't like them but ceased the moment. I'm gonna re think morning workouts. Boo

12/3 INSANITY PLYO CARDIO CIRCUIT

Seriously asking for an abusing. Two days of INSANITY postpartum. I had to modify some of the plank hops moves to steps part way through. Still proud I completed it. I kept telling myself ifs can to all natural 22hrs of labor - I can do this. It hurts so bad it feels so good ;)

11/2/12 Pure Cardio

INSANITY - Pure Cardio

Good Lord, what was I thinking? I even attempted this no break beast in the AM :( Anyone who knows me knows that I'm NOT a morning sweater - AT ALL!

Yes I had to modify the last push-up movements to on the knees. But I'm proud to say I did it.

Post pregnancy weight loss questions

(Nervous sharing)
Prepregnancy: 110lbs. Pregnant: 147, gained 37. 1wk post postpartum: 126, lost 21
I'm 6wks postpartum and 124!!! I'm breastfeeding. I started working out last week and actually went up 122-124. 😠
I'm eating healthy.
(1) What's with the stall?
(2) I start work in 6 weeks. I refuse to spend money on bigger jeans. Will I fit back into my jeans?
(3) Is that last 12-14lbs possible? Even with breastfeeding?

Morning Minimal Equipment Workout

6 wks postpartum

50/10 x 4

10 squats + 10 Jump Jacks
Triceps Dip (I used the equalizer)
10 High Knees + 10 Butt Kicks
10 Cross Push-ups + 10 Plank Punches
Crazy Ivan's with Medicine Ball

MY SCORE:
2.5 2. 2. 3+
22 24 38 49
6 7 6 8
1+5, 1+6, 1.5, 3!
16 20 23 31

Note, in hind sight I'd modify this workout down to 5s and not 10s. 10s are great if your doing untimed with 4 sets and maybe 20 tri dips. This workout felt great and got me sweating in a short in tense time. It's was necessary since Seth went to work later and I had limited time this morning. Running was rained out and morning play date walk was canceled do to feverish kiddo. Carpe diem! Or the morning in this case. ANYONE WHO KNOWS ME, knows I'm NOT an AM sweater.

Xoxo Fe

Yesterday's Comeback Workout

Repeat x 4

1) 10 Burpees
2) 15 Squat Jumps
3) 10-20 Push-ups
4) 20 Jump Lunge
5) 10 Sit Ups
6) 20 Mt Climbers
7) 10 Deep Squats
8) 10 Jump Squats
9) 20 High Kneez

MY TIME 23:16

Dang I remember busting out 20 push-ups easy. Now 10 are challenging. Don't get me started on sit-ups. Whew...can only improve from here.

Power Legs Come Back (taking it slow)

50/10 X4

1) Sandbag squats
2) R leg pissy dogs to donkey kicks
3) Sandbag upright rows
4) L
5) leg lifts (abs)
6) Run in place
7) Pushups

MY SCORE
23 19 20 33
36 34 62 68
31 29 26 39
40 44 55 64
-  -  -  -
20 20 24 36

1st Postpartum Workout @ 5wk:4days

I couldn't wait any longer! My Postpartum checkup is thursday. I see myself slipping into a funk. I really hope that this helps. I feel some embers burning at the idea of jumping back into the path that is me, health, stress reducing, good soreness and -yes- fitting back into my jeans.

The following workouts will be homemade, taken/adapted from other fitness sites, running, INSANITY, P90x, Jillian, Nike Training App, etc. The format will be a return to 6 days a week with a recovery lower impact week every 4 weeks.

HIIT with equipment
50sec sweat / 10sec transition x 4

1) Clean w/ sandbag or WOC*
2) Running hurdles
3) Squats w/ sandbag or WOC
4) Plank rows with free was
5) Overhead for/back ward lunges (alting legs)

SCORES:
9  9  10 12
12 14 14 20
21 19 16 26
18 18 24 35
16 16 16 28

1wk:3days Postpartum

1wk:3days postpartum. From 146.8 to 126.4lbs, 17.4 away from PPB. I'm thinking about including my progress in my fitness blog.

35+ Weeks Work Out

50sec max sweat x 10sec transition REPEAT 4 TIMES

1. Cleans with sandbag or free weights
2. Squats with sandbag or free weights
3. Plank rows with free weights
4. Overhead forward backward lunges (Alting legs)

Nice and Easy Workout

50/10

1) Standing Mt Climbers
2) Weighted standing flys
3) Squat Jumps
4) Plank Punches 

Legs Workout

50/10 X 4

1) Sandbag Squats
2) R Leg Pissy Dogs
3) Sandbag Upright Rows
4) L Leg Pissy Dogs
5) V Push Ups

+ 2 hours of house cleaning :) 

Weekend Workout

X 3 - 4

1) 10 Burpees or 10 Cleans
2) 15 Squat Jumps
3) 10-20 Pushups
4) 20 Jump Lunge
5) 20 Sit Ups or 20-30 Crab Jacks
6) 20 Mt Climbers
7) 10 Deep Squats
8) 10 Squat Jumps
9) 20 High Knees

Simple Hotel Workout II (No Equipment).

50sec sweat / 10sec transition x 3

1) 10 Squats + 10 Jumping Jacks

2) Tricep Dips

3) 10 High Knees + 10 Butt Kicks

4) 10 Cross Pushups + 10 Plank Punches

Easy Traveling Workout (No Equipment)

50sec Sweat/10sec Transition X 3

1) 10 Switch Lunges + 10 Sumo Squats
2) 3 Walking Pushups to left then right
3) 5 High Knees + 1 Jump Squat (prego alt: Deep Squat)
4) Oblique Mountain Climber (prego alt: Step into rather than hop)

Sweet 16 X 3 Work Out

30 Sec Sweat / 10 Sec Transition X 3

1. Cross Push Ups (alting one leg over the other)
2. Squats or Tuck Jumps
3. Squat + Press w/ WOC
4. Clean + Press w/ WOC
5. Bike Abs or Sprints
6. Jump Switch Lunges
7. Bicep Curls w/ WOC
8. VAbs L or L Coconut Crushers
9. R
10. Trip Dips
11. Mt Climbers
12. Burpee + Push up
13. Skaters
14. Overhead Abs w/ WOC OR Butt Kicks
15. Basketball Drills  (alting Lt and Rt)
16. Frog Jumps (forward and backward)    

Challenge Your Self Workout

50/10

1) Alternating back lunge => Straight Leg Kick outs (add holding a sandbag above you)

2) Burpees with jump tuck (prego alt: squat instead) 

3) Forward Lunge with alting shoulder Keg Press (Beg on opposite shoulder of the leg lunging, on the return switch shoulders) 

4) Oblique Mountain Climbers or Run in place

Simple Workout with Prego Alternatives

50 sec WORK/ 10 sec TRANSITION X 3

1)10 High Knees/5 Pushups
2)Jump Tucks (Prego Alt: Squats)
3)Toe Touches (Prego Alt: Coconut Crushers, alting legs)
4)Sandbag Lunges (hugging the sandbag, alting legs)

BONUS: 

50 R + 50 L: Old School All fours, Pissy Dog to Donkey Kick

40 Plank Knee Tuck (Alting legs)

Mainly Leg Cardio Workout

50sec Sweat / 10sec Transition   x 3

1) 2 Squat & Press (Sandbag) + 180 Surfer Jump

2) 5 Squats + 6 Plank L to Rt Knee to Elbow

3) 8 Side Suicides (arms touch and up) / 8 V 1 Leg Push Ups (4R+4L)

4) 10 Pogos (5R+5L) Touch the Ground and Arms up on the Hop

     (Preg Alt: Pulses with tip toe on the up) 

Stop looking for things you dislike about yourself.
Stop fixating on all of your self labeled flaws.
Stop imagining yourself with someone else’s body.
Start treating yourself like a best friend you love spending time with.
Start looking to your inner beauty – the way you laugh, love, care.
Start to be real about your body as one beautiful whole.

10-50 Workout (No Equipment)

3 rounds

10 Push Ups

20 Burpees

30 Jump Squats

40 Mt Climbers

50 Sit ups (Prego Alt: 25 R Sumo Squats; L Sumo Squats)

KILLER SWEAT ROUTINE

30sec / 10 sec X 3 for 18 rounds

1) SURFER KICK OUTS: Burpee => 180 Hop => Burpee

2) RUNNING MAN PRESS: Clean&Press a Sandbag => 6 Mt. Climbers

3) KICK PRESS – LEFT LEG: Holding Sandbag above you while you back lunge and kick out in front of you

4) KICK PRESS – RIGHT LEG

5) PRESS JACKS: Press while your legs are doing jumping jacks!!!

6) 3 POINT ABS on Equalizer 

        Prego alternative: Plank HOLD for 30 Seconds

Prego Modified Workout YAY

50/10 X3 or 4

1) 10 Switch Lunges (holding a Sandbag tight to Chest) + 10 Push Ups (or In and Put Abs)

2) 10 V-Up Jump Overs (or 10 V-Ups) + 10 Mountain Climbers

3) 10 Kick Outs + 5 Dips Abs Ups (Prego alt: Dips) using Equalizer

4) 10 High Knees + 10 Lateral Jumps (aka Skaters)

Yesterday's Gym Workout

50/10 X 4

1) 20 But kicks + 20 High knees

2) Push ups

3) 10 R Coconut Crushers + 10 L Coconut Crushers

4) Press and Clean using dumb bells

5) Squat and Press

6) 2 R Leg Tri Drip + 2 L Leg Tri Drips

12 Minutes of BURN

6min action and 1 min rest X 2

1) 6 back lunge  to same leg round house (inward to outward) using equalizer

2) 6 Star jumps

3) 6 Push Ups Leg Raise (one leg push up, same leg into chest, switch) 

4) 6 knee ups using equalizer 

HARD WORKOUT!!!

50 of each (beginners to 10 of each) 

 

1) Burpees

2) High Knees

2) Bag Drop & Burpee Tuck Jumps

3) Scissor Lunge

4) Elevated Plank Knee Tucks – Elbow & Cross (Alternate between L&R Legs)

5) Touch Floor Jumping Jacks

6) Overhead Lunge & Kick – Left Leg – Using WOC or SandBag

7) Tuck Jumps (Squats if your prego)

8) Overhead Lunge & Kick – Right Leg – Using WOC or SandBag

9) Criss Cross Reach Through Abs (Alternate between L&R Legs) (Prego=Plank version) 

End with 500 High Knee Skips

3 WARM UPS

ADVANCED

30sec move / 10 jog or high knees X 3

1) Jumping Jacks

2) High Knees (twist your waist)

3) Shuttle Runs aka Side Suicides

4) Heel Kicks

5) Squat Touch Floor Jumps

6) Floor Hops

INTERMEDIATE

20move/10jog (move to high knees at round 3) in place X 3

1) Prisoner Jacks

2) Squat & Kick

3) Skaters (side to side one leg jumps) 

4) Squat Floor Touches Jumps

5) Squat & Side Lift (L/R)

6) Floor Side to Side Hops OR Mountain Climbers

BEGINNERS

10sec Jog/ 20sec move X 3

1) Standing Knee Touch x4 + Bum Kick x4 (Think Step work here)

2) Skaters (side to side one leg jumps)

3) Heel Kick x4 + Step Back x 4 (Think Step Work)

4) Prisoner Squat Jumps or Jumping Jacks

5) Scissors (hands at waist or moving at your sides)

Lite Recovery Workout

2 Rounds through

20 deep squats
20 dive bombers (Prego Alt: Pike Push Ups)
20 tricep dips
20 jump lunge w/ kick up
20 pushups
20 crunches (Prego Alt: Standing Obliques Reache/Crunch L&R)

Consistency is IMPORTANT in working out, why?

Working out with consistency is important for achieving fitness results. Creating a workout plan will help you to achieve greater consistency. A commitment to a regular workout regimen will increase your fitness level, improve your health and generate a greater sense of mental well being.

Creating a Workout Plan to Achieve Consistency

Committing to a fitness regimen means mapping out a plan for an activity or a series of activities that can be done with consistency. For some people, it is common to become energized about working out and jump right in. In these cases, unless there is a long-term plan in place or some thought has gone into how the fitness activity will be sustained, there is often a drop off in enthusiasm, resulting in inconsistency.
A well thought out fitness plan will go a long way in helping you to reach your goals. To achieve consistency, you will want to think about the types of exercise that you can do on a regular basis. You will want to exercise at least three to four times per week for the best results. Getting a gym membership, purchasing home exercise equipment, investing in exercise DVDs or buying a bicycle may be some of the things you want or need to work out with consistency.

Scheduling Your Workout

Once you have decided on the type of exercise you want to engage in, creating consistency means being realistic about how much time you need to devote to your regular exercise regimen. Create a workout schedule that involves at least a few minutes a day for a warm up, 20 minutes for a cardio activity and additional time for strength training and a cool down. Even better, find a workout that combines the two for a harder, fasting and more productive sweat session. You might write down your schedule to solidify your commitment to your exercise plan. It's like an appointment with your self (a VIP).

The Impact of Consistency on Physical Health

Working out with consistency is important for your physical health. Running for five miles on one day only to avoid exercising for the next two weeks will only leave you feeling sore. It is too straining for the body to experience sporadic spurts of strenuous exercise. For optimal results, you will want to build up to higher and higher levels of cardiovascular strength, flexibility and strength training. A gradual increase in intensity will allow your muscles, tendons and ligaments a chance to adjust to the strains and challenges of a fitness regimen.

Consistent Workouts and Mental Health

A consistent workout regimen reduces stress and increases your mental well being. When you work out regularly, your body releases endorphins that enhance your mood. You have probably experienced these positive feelings after finishing a cardiovascular workout. You might also find that when you go for days or weeks of not exercising, your energy level decreases and your mood is not as heightened.
Sticking to a regular exercise regimen will keep you feeling revived both physically and mentally. When you exercise with consistency, your muscles will develop gradually and your mind will experience reduced levels of stress and greater relaxation.


http://www.fitday.com/fitness-articles/fitness/exercises/the-importance-of-working-out-with-consistency.html

Like a Boss Work Out

20 x Burpees
20 x Pushups
20 x Star Jumps
20 x Bicycle Crunches
(PregAlt: Straight Leg kicks)
20 x Tuck Jumps
(PregAlt: Standing Mt Climbers)
20 x Tricep Dips
20 x Mountain Climbers
20 x Situps
(PregAlt: Jumping Jacks)
20 x Squats
20 x Spider Pushups
20 x Sandbag Lunges - each side
20 x Sandbag swings
(PregAlt: Punch Punches)
20 x Switch Lunges
20 x Reverse Crunches
(PregAlt: Sandbag Shoulder Press)
20 x Squat Jumps

Work Out Quicky (no equipment)

X 2 Straight though, 2min rest in between sets

60 Jumping Jacks
30 High Knees
12 Spider Push-Ups
50 Jumping Lunges (25 each side)
20 Mountain Climbers
10 Burpees
10 Tricep Dips (Equalizer optional)

FAST PACED BURN work out.

25sweat/5transition x 6 sets or 26 rounds

1. Low Jacks

2. Bicycle (prego alt: run in place)

3. Dancing Crab (prego alt: coconut crushers)

4. Ninja Jump Tuck (prego alt: use hands on the Jump, and Squat rather than tuck)

All Around Workout (Untimed, Equipment Optional)

2 or 3 Rounds

* 8 Pike Position (hands on sandbag or med ball): 3 Jump Jack Legs + 3 In/Out Legs

* 8 Dive Bomber, Pike Up Press (Prego version: Push up to Pike Press Up)

* 8 Side Crunches (Prego version: 8 Coconut Crushers (4R;4L)

* 8 Forward & Backward Jump Squat (lower the harder)(F+B=1)

* 20 Scissor Jacks aka Crab Jacks (L+R=1) 

*Pike aka Downward facing dog

TIMED SWEAT

3 minutes: Over Head Wt Holding Squats

10 1min Rounds (10  Minutes Total of the Following)

3 Burpees every minute => Finish the minutes with Weighted Walking Lunges

4 Rounds of SWEAT (Untimed)

4 ROUNDS

20 Crossed Over Back Lunge => Same Leg Sumo Side kick (L/R Alting)

20 Jump Lunges

15 Pike Jump => Jump Squat

10 Reptile Push Ups

Body and chair work out

50/10 x 3

1) L Side Lunge, Knee Up (easier, less of a deep lunge)
2) R Side Lunge, Knee Up
3) Chair Step Ups (bring knee up)
4) Reverse Pullups  OR straight Push ups OR Tricep Dips
5) Low Jacks x 3 + Jump Up
6) Reptiles w/ Pushup

1st Equalizer Workout

50 sec sweat / 10 sec transition X 2 Rounds

1) Ninja Jump Tuck + 5 High Knees (prego-alternative is using hands on the get up)

2) 2 Dive Bombers + Plank + Star Jump (prego-alternative EQUALIZER Push Ups, not the DBs)

3) Elevated plank: 4 opposite knee to elbow, 2 alligators, 2 straight on mt climbers (alting L/R)

4) 2 pop up push-ups,  5 squat jumps (think a v push ups)

5) EUQUALIZER Reverse Pull Up w/ One leg out, 5L + 5R (or Cross one leg Push Ups)

6) 4 Sumo Squats + 4 Switch Lunges

Body Wt Cardio Heat

45sec Sweet / 5sec transition X 3 Rounds

1) Jumping Jacks

2) High Knees

3) Side Suicides

4) Heal Kicks or Butt Kicks

5) Squat Touch Floor Jumps (both or alting L+R)

6) Side to Side Floor Hops

12 Minute BURN

Ready, Set.....

50 seconds work with 10 seconds rest X 3 Rounds

1) 5 Squats + 10 High Knees using WOC (I'll be hold my Sandbag to my chest) 

2) Exploding Push Up (push and upperbody hop to the R, push and upperbody hop to the L) (harder alt is to uneven push up with one hand on a medicine ball, push up, move ball to the other side, repeat)

3) 5 Switch Lunges + 2 around the worlds using WOC (this is basically moving the weight around your upper body like your putting on a jacket - sorta) 

4) Low Elbow Plank L/R Side Hops (feet together, legs straight, Hop left and right)

This only works if you push yourself all the way!

WOC mean weight of choice (body weight, med ball, sandbag, kettle bells, free weights, book bag, etc)

Core & Mix Weighted Sculpt Workout!!!

20/10 X 2

1) Jump Mat Push-Ups (Push up and L-R straight leg hops)

2) Push-up & Plank Oblique Under Toe Touch (L then R) 

20/10 X 2

3) Squat Jump & Clean & Press – Using WOC (prefer a sandbag) 

4) High Plank Switch Lunge & Kick

5) Plank Toe Floor Touch (L-R)

50/10 X 1 or 2

1) Clean & Press – Using WOC (prefer a sandbag) 

2) Push-Up, Side Plank & Reach through

3) Side to Side Chest Press – Using WOC (prefer a sandbag) (Think resting your shoulders on a med ball, while you press the bag side to side) 

4) Bent Over Row – Using WOC (prefer a sandbag) (use your arms, not hip) 

5) Super Low Squats – Using WOC (prefer a sandbag) (on shoulders or hard hold close but out from chest) 

6) Left Leg Lunge – Using WOC (prefer a sandbag) (either on shoulders or hard on shoulder that is lunging forward) 

7) Right Leg Lunge – Using WOC (prefer a sandbag) 

I Love SWEAT workout

50/10 X 4 for 12 Rounds

1) 5 High Knees 5 Switch Lunges

2) 1 Plank Ski Ab Hops, 2 Star Push Ups, 2 plank hops, 2 Reptile Pushups

3) Side Oblique Plank Jump, 2 Squat Jumps, Side Oblique Plank Jump

4) 5 Mountain Climbers, 5 Plank Reptile Hops

JULY WORKOUT

50/10 X3

*Push yourself to your max

 

1) Forward Lunge With Squat (alting, add weight on shoulders for added)

2) 2 Burpee’s 2 Squat Jumps (touch ground, and explode right up)

3) 1 arm get ups (modify with 2 arms) 

[Preg alternative, push up to one side arm and oblique dip]

4) Sandbag swings using WOC 

MONSTER 3 DAY CHALLENGE WORK OUT

3 Day Challenge	Day 1	Day 2	Day 3
1) Clean & Press – using WOC	20	30	40
2) Straight Abs (Preg alt: Squats)	20	30	40
3) Get Ups & Jump –  using WOC	5	15	20
4) Lunge & Twist – using WOC– 5 Each Side (L & R)	10	15	20
5) Push Ups	30	40	50
6) Wide Leg 1/2 Burpee	20	35	50
7) Oblique Lifts - Each Side (L & R)	20	30	50
8) Squat & Press –  using WOC	20	30	40
9) Jump Mountain Climbers	30	50	60
10) Upright Row –  using WOC	20	30	50
11) Bicep Curl & Press –  using WOC	20	30	50
12) Wood Chops -  using WOC – 15 Each Side (L & R)	30	40	60
13) High Knees	30	50	80
14) Ab Twists -  using WOC (Preg alt: Butt kicks)	40	50	60
15) Sandbag Swing -  using WOC (Preg alt: free wts)	20	40	50
16) Bent Over Row - using WOC	20	40	40
17) Tuck Abs	20	30	40
18) Side Oblique Jumps	10	20	30
19) Tricep Dips	20	30	50
20) Ski Abs	20	40	50
21) Push-Up, Burpee & Tuck Jump (Preg alt: squat)	5	10	20
22) Spider Push-Ups	10	20	30
23) Coconut Crushers	20	40	60
24) Squat Up Down Punches - Total 15 Each Side (L & R)	30	40	50
25) 1 leg touch jumps – 15 Each Side (L & R)	30	60	80
26) Ski Jump Hooks	15	30	50
27) Push-Ups & Oblique Drop	15	20	30
28) Over Head Abs - using WOC (Preg alt: Heisman)	10	20	30

325 REPS

X 4

25 L/R Sumo Squat (WOC on Shoulders

25 Skater Jumps
25 Inverted table top (shoulders on floor) L Leg straight out => Lift Straight up 

25 Inverted table top (shoulders on floor) R Leg straight out => Lift Straight up 

5 (Push Ups + Hold for 10 seconds)

ARM Cardio Torture FUN

50work/10rest X 2 (or 3 for more burn)

1) Standing Hammer Curles w/ WOC

2) 10 Table Top Switch Kicks + 10 Mountain Climbers

3) Clean (w/ weight on shoulders) L&R Side Lunges

4) Push up + Inverted V Shoulder Press

5) 2 Low plank Jacks + L to R Sandbag (or med ball) drag underneath you (repeat, R to L)

6) Push up + Under Cross Knee to Opposite Elbow (L&R) (Feet elevated for more burn)

Killer Legs Cardio (Mostly Body Weight)

What if not working out was the same as not taking a bath, brushing your teeth or clipping your toe nails? Think of training as part of your basic hygiene.

50/10  X 2 (3 if your nuts)

1) 2 Switch Lunges + 2 Low Squat Jacks (Elbows Bent)

2) Alligator Pushups (Knee to Elbow, alting)

3) Side Suicides (aka Side Touch Downs) 

4) Jump Squats (fingers graze the ground, shoot straight up) 

5) Dive Bombers + 1/2 Burpee

All BODY Weight Workout FUN

10/50 X 2 for 12 Rounds

1) Lateral Side Jumps (L/R) (think long distance Heismans)

2) 3 walking push ups (L-C-R) w/ 5 mountain climbers at L & R

3) 5 Plank Ski Abs to L + 5 L knee ups

4) 5 Plank Ski Abs to R + 5 R knee ups

5) Low Plank Jacks

6) Push Ups

DRIVE - C'mon! Workout

30/10 X 3 (Beginners aim for 2) 

1) Elevated Cross Push-Ups (one leg crossed over the other, alting)

2) Tuck Abs (prego alt: Squats)

3) Squat & Press – using WOC (I'll be using my sandbag)

4) Clean & Press – using WOC (I'll be using my sandbag)

5) Bicycle Abs (prego alt: Sprints)

6) Jumps Switch Lunges

7) Bicep Curls – using WOC (I'll be using my sandbag)

8) V Abs Left (prego alt: L Coconut Crushers)

9) V Abs Right (prego alt: R Coconut Crushers)

10) Elevated Tricep Dips

11) Mountain Climbers

12) Burpees with Push-up

13) Skaters

14) Over Head Abs – using WOC (prego alt: Butt kicks)

15) Basketball Drills (alting L/R)

16) Frog Jumps Forward & Back

3 4 min challenge

4:00/30 go through this set as many times as you can in 3 4min active rounds with 30 second rest

1) 10 Reps Squat jumps wide and close using WOC (I'll being a Sandbag across my shoulders)

2) 10 Drunk Chickens: Elbow Plank => Plank => Star Jumping Jack

3) 10 Jump Tucks (I'll be squatting)

4) 10 Sandbag Touchdowns with Side PushUps 5 Per Side using WOC (Think Lumberjack Down and lift Diagonally, Set down on the side for a side pushup)

Chair Workout with Burpree Challenge

30 Chair L/R jumps (while hands are holding the chair seat)

30 Chair Push Ups

30 Triceps Dips (straight legs is advanced, bent sitting style is easier)

30 Sumo Jump Squats (clap your hands above your head on the up)

30 RDL Squat Twist (Single leg, other leg kick back making a "T", straight back, arms out,   => Squat => Up and twist torso) Alternate L/R=2reps

EVERY MINUTE complete 4 burpees with pressups!!!

Minimal Equipment Req Workout

50/10 X 4 for 16 rounds

1) Prisoner jump knee to elbow
2) 10 Mountain Climbers Clean and Press using WT of Choice (I'll be using dumbells)
3) Squat Front Raise using WT of Choice (I'll be using a med ball)
4) Under Toe Touch with half burpee

ALL BODY WEIGHT (no equipment) WORK OUT

50/10 X 2 (or 3 if you want more) for  14 or 21 rounds

1) Squat Jumps
2) Push Ups (elv.)
3) High Knees
4) Switch Lunges

5) Tuck Jumps (I'll be squat+alt side kicks)

6) Triceps Dips

7) Straight Abs (I'll be doing switch kicks)

Bring It Workout

50/10 X 2 for 12 Rounds

1) Press and Squat Jump (Forward/Backward) using WOC

2) Jump Wood Chop using WOC alternating sides (add laying down on your back and engage up if you want more burn)

3) Walking Push Up using Agility Ladder

4) Burpee to L/R Leg Sumo Squard

5) Table Top Kicks (Alting L/F kicks fast as you can)

6) Side Lunge the Sandbag (Add a Clean to Back of Shoulder and then L/R Lunge for more burn) 

Every Inch Burns Workout

50/10 X4 for 12 Rounds

1) 2 Squats + 2 Jump Tucks + 2 Presses (I'll be skipping the Jumps)

2) 3 Donkey Press  (A V push up with your leg up) + 3 Same Single Leg Squat Jumps (Alternating Legs)

3) Wide mountain climbers using WOC 

4) Commando Roll Out Push Ups (I'll be doing a Hanging Leg Lifts) 

400 + 15 POST VACATION CHALLENGE

100 reps of 4 x 25 split intervals of each :)

1) 100 Sumo Squats & High Knee –  Using WOC (I'll be using a sandbag held on my shoulders) 

2) 100 Side Steps aka Skaters (50 Each Side) – Using WOC (I'll be using a sandbag to jump over) 

3) 100 left Leg Bridge (Shoulders on ground)

4) 100 Right Leg Bridge (Shoulders on ground)

End on

5) 15 Push-Ups & Plank Hold (- for the count of 10)

Think about each set how your going to do these spot on. When your thinking you can't, don't want to....think about a person in your life who has faced real hardship and never once complained and quitting wasn't an option. Draw from their strength. Feel blessed that you, today have an opportunity for health and happiness in your hands. 

Left Right 16 Minute Burn

* Remember to warm up, cool down and stretch! 

50/10 X 4

1) Burpee to Jack Alting Jab

2) Alting Wide leg press up => turn to => Table Top Tricep Dip

3) Sumo Squats with Med All: Squat Down and Up w/ Med Ball to Alting Sumo Oblique Squat Bringing Ball to raised knee

4) Abs Alting Leg Toe Touch (prego alternative is Mt Climbers)

5 Sets of Sweat

50/10 (X2 each Set) for 20 rounds total

Set 1:

1. Switch Lunge with Oblique Chop – Using WOC (chop down on the forward lunge) 

2. Alternating Sandbag Swing – Using WOC

Set 2:

1. Sandbag Deadlift & 1/2 Burpee – Using WOC

2. Weighted squat jumps – Using WOC

Set 3:

1. Clean and Press & Squat & Press – Using WOC

2. Elevated Under Knee Push-Up

Set 4:

1. 10 x Plank Shoulder Touch  & 10 x Toe Touch – (up the anti with elevation) 

2. Goblet Squat & Press – Using WOC (deep squat and press the Wt up on the up)

Set 5:

1. Tuck Elevated Arm Abs – Using WOC (Prego altnative....skaters) 

2. Upright Row & 1/2 Burpee – Using WOC 

3 Sets of 3

50/10 

Repeat X3:
1. Towel Plank Drag & Push-Up OR Ladder Push Ups
2. Bicep Curl & Low Jacks – Using WOC (I'll be Sandbaging) 

Repeat X3: 

1. Elevated Plank Hold
2. Wide Grip Pull – Up & Bicep Curl – Using a pull up bar & Using WOC (I'll be Sandbaging) 

Repeat X3:
1. 10 X Mountain Climbers + Clean & Press & Squat & Press – Using WOC (I'll be Sandbaging)
2. 3 Point Plank Jump & Surfer Jump Turn

KILLER CARDIO STRENGTH

5 KILLER ROUNDS

5 - Burpee + 5 L Leg Step ups 

5 - Burpee + 5 R Leg Step ups

15 - R Leg Round Kick to Back Lunge

15 - L Leg Round Kick to Back Lunge

20 - Inverted Leg Extension (Plank on a Chair, ALTING Leg Lift to Oblique Knee to Shoulder)  (don't drop your hips)

30 - Tricep Dip (ALTING Dip down, extend your Leg while going up)

From the Window to the WALL

REPEAT 3 X

 

5 Wall Walks (Walk up, Walk down =1)

10 Wall Lunge (Back to wall, lunge forward)

15 Plank Wall Touches (keep hips straight, no swinging; L/R=1)

20 Marching Wall Sits (gentle lift and tap foot; L/R=1)

Stars, Walls, Hanging, Presses = SWEAT

50secMOVE/10secREST X 4

1) Hug Knee Star Jump, 3 Point Jump & Push-Up – Using free wts is an option

2) Wall Walk & Push Up

3) Hanging Circle Abs – Using a Pull Up Bar

4) Wall Plank Hold & Knee Tuck – (Left & Right Knee Alternate)

5) Pull Up & Knee Lift  - Using a Pull Up Bar

6) Wall Walk & Push Up

7) Step Up & Press – (Left & Right Leg Alternate) – Using WOC* (I'll be using my Sandbag) 

*WOC = Weight of Choice (Sandbag, Medicine Ball, Ugi Ball, Free Weight, Kettle Bell, Body Weight)

Cleaning House

If a little o' me can do this at 17 weeks pregnant, what's your excuse? ;)

Warm up with a 1.5mi run

10/50 X3

1) Walking Plank to the R & Press Up => Walking Plank to Center & Press Up => Walking Plank to L & Press Up

2) Tricep Dip; Right leg up Tricep Dip; Left leg up Tricep Dip

3) Agility Ladder L & 5x Squat => Agility Ladder R & 5x Squat

4) Crab Walk forward & Touch Toes L/R => Crab Walk backward & Touch Toes L/R

BONUS

10/50 X3

1) Reverse Table Top (shoulders on ground); one leg straight and kick up, kick out

2) Squat and front kick (alting legs) 

3) Repeat (1) with other leg

Sunny Happy Sweety Workout

10 Reps X 3 or 4

* Push up Plank Rows (Weighted)

* Over head Walking Lunges (Weighed) - I

* Long Jump Burpee to Push Up (Prego alt, just hop)

* Toe to Hand Crab Touches (L+R=1rep)

* Sumo Deadlift High Pull (Clean with a sand bag, Center Pull up with a Kettle Bell)

Focused to Fatigue

20/10 

4 minutes for each workout! That totals...X8 for each move / 40 reps!! 

(1) R Leg Balance (One leg standing, R touch down to your L, front/center, R) 

(2) L Leg Balance (One leg standing, L touch down to your L, front/center, R)

(3) Bunny Hop / Bucking Bronco's (Low Downward Dog, feet together, hop L to R)

(4) Weighted Leg Raise (Prego alternative is a hanging Knee ups or Weighted Side to Side)

(5) Broad Jump to Burpee (Prego...make it a hop forward)

3 Sets of Sweat

50/10 X 3

1) Prisoner Squat Jump & Opposite Elbow to Knee Touch ~ FAST

2) 10 Mountain Climbers, Clean & Press & Squat & Press – using WOC (I'll be using the Sandbag)

3) Squat & Front Raise with WOC

4) Under Touch Toe + 2 Elbow 1/2 burpee Jumps (aka Ski Jumps)

SCULPT

Negative Pyramid starting at 10 reps

1) Alternating hand weight swing using Kettle Bell or Sandbag

2) Shovel left using WOC (I'll be using the Sandbag) 

3) Shovel right using WOC (I'll be using the Sandbag) 

4) Clean and Press Left using WOC (I'll be using the Sandbag) 

5) Clean and Press Right using WOC (I'll be using the Sandbag) 

ABS (Prego safe moves)

50/10

1) Elevated Reptile PushUp

2) Mountain Climbers

3) Star Push Ups

Challenge and Sculp Routine

50/10 X3

 

1) Suicides

2) Spider Push-Ups

3) Tuck Abs (I'll be modifying to Mountain Climbers)

4) Hanging Knee Raises

50/10 Using Free-Weights or Sand Bag

1) Bicep Curl & Press

2) Shoulder Press

3) Squats

4) Triceps

5) Round The World

6) Upright row

7) Bent Over Row

8) Abs (I'll be modifying to plank) 

Pre-Haggen to Haggen Workout

Negative Pyramid: Start with 10 reps, then 9, 8, 7... for 300 REPS TOTAL

1) Alternating hand sand bag swing using WOC (I'll be using my Sandbag)

2) Shovel L usingWOC (I'll be using my Sandbag)

3) Shovel R using WOC (I'll be using my Sandbag)

4) Clean and Press Left using WOC (I'll be using my Sandbag)

5) Clean and Press Right using WOC (I'll be using my Sandbag)

ABS @ 50/10 X3 

1) Reptile PushUp

2) Mountain Climbers

3) Star Push Ups

Final Countdown X2 Mwahahaha

100 Shoulder Taps

10 Burpees

90 High Knees

10 Burpees

80 Lateral Jacks

10 Burpees

70 Speed Skaters

10 Burpees

60 Pushups

10 Burpees

50 Butt Kicks

10 Burpees

40 Jump Squats

10 Burpees

30 Mountain Climbers

10 Burpees

20 Jump Lunges

10 Burpees

10 Plank to Push Up

REPEAT X2!!!

Back from Vegas Workout

10/50 X3

1) Walking Plank to the R & Press Up => Walking Plank to Center & Press Up => Walking Plank to L & Press Up

2) Tricep Dip; Right leg up Tricep Dip; Left leg up Tricep Dip

3) Agility Ladder L & 5x Squat => Agility Ladder R & 5x Squat

4) Crab Walk forward & Touch Toes L/R => Crab Walk backward & Touch Toes L/R

BONUS

10/50 X3

1) Reverse Table Top (shoulders on ground); one leg straight and kick up, kick out

2) Squat and front kick (alting legs) 

3) Repeat (1) with other leg

Easy Quick Workout

50/10 X 3 for 12 Rounds.

1) Prisoner Squat Jump & Alting Elbow to Knee Touch (think jumping jacks – ish)

2) 10 Mountain Climbers, Clean & Press & Squat & Press – Using WOC (I’ll being using my Sand Bag)

3) Squat & Front Raise – Using WOC (Weight of Choice): On the squat, lift WOC out infront of you, then down as you stand.

4) Plant Position: Side to Side Ski Jumps + Under L/R Touch Toe (turning your body while you kick under for the opposite hand to reach out and touch)

1k Rep Challenge

Do 50 of each
1) Burpees
2) High Knees
3) Bag Drop & Burpee Tuck Jump w/ WOC (I’ll be using my Sandbag) & Throw on alting shoulders=> Squat and Drop
4) Scissor Lunge
5) Elevated Plank Knee Tucks – Elbow & Cross Elbow is 1 rep (Alternate between L&R Legs)
6) Touch Floor Jumping Jacks
7) Overhead Back Lunge & Kick – Left Leg – w/ WOC (I’ll be using my Sandbag)
8) Tuck Jumps
9) Overhead Back Lunge & Kick – Right Leg – w/ WOC (I’ll be using my Sandbag)
10) Criss Cross Reach Through Abs (Alternate between L&R Legs). Laying down, bring one leg straight up and crunch up reaching around your thigh (I’ll be modifying by standing)
11) 500 High Knee Jump Ropes (After 20 weeks I’ll be modifying with standing high knees and weighted presses & curls)

Upperbody Boot Camp

2mi run warmup

X2
50 kettle squat swings
100 tight forward arm circles (like you bird taking off)
100 tight reverse arm circles

X2
30 medicine ball push ups
25 right arm kettle bell windmills
25 left arm kettle bell windmills

X2
30 push ups
30 triceps dips
25 right arm lawn mowers with kettle bells
25 left arm lawn mowers with kettle bells

COOL DOWN
30 chest flys with resistance bands
25 triceps dips
30 reverse chest flys with resistance bands

Done in >50 minutes

All Around Quick Work Out

50/10 X3 for 18 Rounds

1) Side to Side Plank Jump & L&R Spider Knee Plank Touch (Optional, hands on a Med Ball or Sand Bag)

2) Wide Leg 1/2 Burpee & Bentover Row using WOC (I’ll be using my Sand Bag)

3) Push-Up, 3 Low Jacks, Surfer Turn (Squatted 180 Turn) 

4) Round the Ball Abs: C-Sit position, Legs arch to the Lf of the ball and Rt of ball w/o touching the ground

5) Jump Squats

6) Squat & Side Leg Lifts (alting legs)

Push Your Self Work Out

50/10 X 3 for 12 Rounds

1) Single Leg Push-Up, Touch Under the Floating Toe – Alternate Legs

2) Burpees + Bonus Push-Up & Tuck Jump

3) Sandbag Swings both hands gripped (Or use Kettle Bells)

4) Side to Side Suicides (From INSANITY) aka Side Lunge Touch Downs

ABS 50/10 X3 for 9 Rounds (Or total of 21 Rounds)

1) Oblique Plank – Straight Leg Touch Overs (Tap top Toe forward and behind you) – Right Side

2) Straight Leg – Side Ab Touch: Legs at 45-90deprees, crunch up to RT foot, the LF foot)

3) Oblique Plank – Straight Leg Touch Overs (Tap top Toe forward and behind you) – LF Side.

Beefy Workout

Do the Reps OR 50/10 X 2 for 14 Rounds (easier)
1) 50 Reps: Jump Squat => Squat & Press WOC => Reptile Push Up (I’ll be using my sandbag)
2) 25 Reps: 2 In-out Jump Planks (out to Rt; out to Lt) => Stand up to Med Ball twist to the Rt
3) 25 Reps: 2 In-out Jump Planks (out to Rt; out to Lt) => Stand up to Med Ball twist to the Lt
4) 50 Reps: Side Lunge Press- right side using WOC (I’ll be pressing w/ my sandbag)
5) 50 Reps: Side Lunge Press- left side using WOC (I’ll be pressing w/ my sandbag)
6) 50 Reps: Narrow Diamond Dive Bombers (switch to wide grip when you burn out or do them from your knees)
7) 50 Reps Side to Side Plank Jumps, each side is rep (heels to butt checks)
ABS

50/10 X2

1) Bicycle Abs
2) Straight Leg Raises
3) Sand Bag Sit Ups: Lay down, knees bent, feet on floor. Arms straight out above head, pull into chest as you sit up, press and, back to chest on the down; repeat.

KITCHEN SINK WORKOUT

KITCHEN SINK WORKOUT

30/10 X 3 for 21 rounds.

1) One arm sand bag swing using Sand Bag or Kettle Bell (Alting arms)

2) Squat and Press Side Oblique Leg Lifts (LF/RT) Using WOC (I’ll be using Sand Bag)

3) Plank Press Up to “X” Jump (From P90X)

4) Pick Up Sand Bag To RT Shoulder => RT Leg Backward Lunge => Back RT Leg Kick forward (alting sides)

4) Alternating Abs: Right Arm Reach w/ Left Knee in / Alt Sides

5) Swinging Legs: Downward Dog stance, Swinging Rt Leg up&out to side bring Lf to Rt’s Orig placement…crazy legs back and forth.

6) Med Ball Twist: Squat touching ball to ground, Get up, twist turn lifting Ball straight up to RT (alting sides)

7) Side to Side Abs Med Ball: C-sit position, biking legs and side to side your ball from left to right, tapping the ground to tighten core.

Monkeying Around Work out

MONKEYING AROUND

50/10 X 3 for 12 Rounds

1) 10 High Knees & 10 Mountain Climbers

2) LEFT: With Sand Bag on your shoulders: 2 x Low Squats => RT Side Kick => LF turn to 2 X Lunge => Back Leg Up to a Knee Tuck

3) 2 x Monkey Push- Ups & 2 x Push Ups & Burpee Tuck Jump

4) RIGHT: With Sand Bag on your shoulders: 2 x Low Squats => LF Side Kick => RT turn to 2 X Lunge => Back Leg Up to a Knee Tuck

BONUS AB PLANK WORK

50/10 X 1 for 3 Rounds (Total of 15 Rounds)

1) Plank – Side to Side Hand Tap (Using Agility Ladder, Lf hand Taps Box to Lf, Rt hand Taps Box to Rt)

2) Plank – Side to Side Toe Tap

3) Plank – Opposite Hand Tap & Tap Away Legs; Alting opposites.