CFWOD #20 Rip Deck with Eva

CFEOD #19 Upper and Lower

40/10 x 4

Walking high knee lunges with overhead wt

Squat and press

Weighted shoulder side lunges

Elevated mt climbers

Elevated push-up + 2 knee tucks

Switch lunge + wt twists

CFWOD #18 Heavy Arms

2-3 Rounds

15 Alternating one arm squat and press

15 Lateral front shoulder raises

15 Planked Row + Tricep extension (alternating)

15 2pt biceps curls to press up (forward curl + angled out curl)

15 Upright mt climber (equalizer)

15 Spider-Man push ups

CFWOD #17 Abs focus (Seth Demos)

50/10 x 4

Elevated plank step outs + hop ins 

Plank hop ins + jacks + ski abs (l\r)

Weighted flat knee tucks

Overhead abs with flat legs

Hi/low plank push ups 

CFWOD # 16 Boxs

30/10 x 5

Box plank mat jumps (l/r)

L step up, opposite elbow to knee crunch (add wt)

R step up, opposite elbow to knee crunch (add wt)

Box/elevated plank wide in and outs

Box/elevated mt climbers

Table top L arm w/ wt + R leg extensions 

Table top R arm w/ wt + L leg extensions

CFWOD #15 Strength cardio core legs arms back

50/10 

Jump rope / Run

Switch lunge w/ oblique chop

Jump rope / Run

Alt sandbag swing

Jump rope / Run

Sandbag deadlift & 1/2 burpee

Jump rope / Run

Wted squat jump 

Jump rope / Run

Clean + push up + squat & press

Jump rope / Run

Elevated knee tuck push up 

Jump rope / Run

10 shoulder tap + 10 scissor toe touch

Jump rope / Run

Goblet squat & press

Jump rope / Run

Ab tuck knees

Jump rope / Run

Upright row + 1/2 burpee

CFWOD #14 Redo from 5/25 Mia video

5/25 strength and cardio awesomeness redo

20/10 x 8    5 star workout

10 high knees to plank

Pike l/r mat hops

Squat w/ wt to press

2 mt climbers + 2 bodys cross + 2 pike donkey kicks

Up down plank pushups

CFWOD #13 Work it on out

50/10 x3

Push-up jump squat (wt optional)

Heisman

Tricep dips  

Running Hurdles 

Push up 1/2 Burpees

CFWOD #11 body weight full body

50/10 x 4 or 5

2 walking push ups + 8 mt climbers + jump up

Competition sit ups + 4 under knee claps

Sumo deep squat to push up

Side suicides  

CFWOD #12 Strength Full Body + Veganish plan

50/10 x 3-4

Push up punches or swims (wt optional)

Shoulder squats + Burpees + push ups

Clean + forward hop + 2 squats + backward hop

Tuck jumps + squat jumps

CFWOD #8

X2 rounds

5 Ab splitters

20 elevated knee tucks and oblique 

20 competition sit up toe touches 

R20 side plank toe touch

L29 side plank toe touch

CFWOD #10

10 sec plank

10 Burpees

20 sec plank

20 squats (add weight)

30 sec plank

30 crunches

40 sec plank

40 back lunge with front kick

50 sec plank

50 bike crunches

60 sec plank

60 crab jacks 

AND reverse from 60 to 10

CFWOD #7 HIIT 5 Rounds

From a ZWOW #19

X5 rounds

10 Water bottle clean 

L10 pistol squats or lunge with knee up

R10 pistol squats or lunge with knee up

10 water bottle push ups

10 Russian twists (l+r =1)

10 hip twists (l+r =1)

10 hollow back rolls 

CFWOD #6 Body Weight, No equipment, HIIT

50/10 x 3 or 4

Skaters

Shoulder taps

Jump tucks and agility ladder to jump tucks

Burpees

CFWOD #4 and #5 Get Lucky

30/10 x 4

Toe touch push-ups

Cross overs (side step on surface, up and down)

High knees

Low jacks

1/2 burpee jump overs

Squat jump + 2 push ups + tuck jump

6/1-3 CFWOD #1-3

Half way through the year. How many workouts can we do?

Start with a 2 mi run warm up and 

50/10 x3

L/r baseball drills

L/r side to side donkey hops

Rt leg boat crunch reach

2 walking push-ups + 10 mt climbers + jump up

Reptile planks

2 ski plank hops + 2 in out hops + 2 reptile push ups

Weighted sumo squats w/ oblique lifts

Lt leg boat crunch reach

5/28 Killer Workout!

X3

20 Switch Lunge + kick ups
20 Side Burpees + jump
20 Dead left leg balence (alting legs)
10 Dive Bombers + Knee Tucks (hands on equalizer)
20 Star Jump Tucks to Equalizer knee tuck
20 3d Push Ups
L20 1 leg side ups
R20 1 leg side ups
20 Ab Chops with legs up and off ground
20 Sumo Twist Crunch (wt on shoulders)
20 Plan knee to elbow twist (advanced is feed on equalizer)
10 donkey in/out & Donkey kicks

5/27-30 Five x Five

30/10 x 5

Weighted switch jump lunges 

Back lunge curl press

Cross leg push up

Surfers: 180 jump squats with front foot touch 

Side V crunch: lay flat, hands together crazy Ivan R down L

5/25 strength and cardio awesomeness

20/10 x 8 5 star workout

10 high knees to plank

Pike l/r mat hops

Squat w/ wt to press

2 mt climbers + 2 bodys cross + 2 pike donkey kicks

Up down plank pushups

5/23 All You

30/10 x 4

2 push ups + In out knee tucks

Frog jumps

Forward lunge

Sumo squats oblique leg lifts

R Side plank under reach 

L Side plank under reach

5/22 p90x Ab Ripper Workout

Ab Ripper X
20 minutes ish

25 of each move
In & Out

Seated Bicycle

Reverse Bicyle

Seated Crunchy Frog (wave your arms)

Wide Leg Sit-ups

Fifer Scissor

Hip Rock n' Raise (froggy leg lifts)

Pulse Up (heals to heaven)

Roll-up/V-up Combo

Left Oblique V-up

Right Oblique V-up

Left Leg Climb

Right Leg Climb

+ 40 Mason Twists

5/20 Rest Day Chat

Was your workout quirk? What do you absolutely need to workout?

5/21 INSANITY Core Power Resistance demo

http://youtu.be/q9AzSXIMnYE

After the warm up and stretch. 

This is about 21 minutes and 30 seconds workout. 3 rounds with each round is more intense. Each round is about 2 minutes in length. Think 30 sec each move with 30 sec rest between riunds

Power Jumps. With wide knees, you lower into a squat, then jump straight up. Bring your knees in high in the center, and touch your hands.

Belt Kicks. I have always thought of these as Squat Kicks. Squat, then kick, alternate.

Hit the Floor. Side to side lunges and touching the floor on each side.

V Push Ups. So your heart rate is through the roof, and now you have a strength move, like push ups. You’re in a push up position, but you bring your feet in closer to your arms, forming a “V” with your butt in the air. Lower your head towards the floor and push up. You’re working your shoulders here, instead of your chest, as in a normal push up.

30 sec water break. 

After round 3 and your water break, a “bonus move”, which is called “Tricep Dips" 30 seconds, 

30 second water break.

Another 4 moves for 30 secs each for 3 more rounds, and there are 12 more minutes on the clock. Round 1, 2, and 3 are all 2 minute in length, and consist of the following:

• Hurdle Jumps. Sprint in place, and then jump to side. Sprint, jump, keep going….
• Globe Jumps. You have a wide stance, and you jump left, front, right, and center, and keep going until time is up.
• Moving Push Ups. You do a push up, slide to the left, push up, move to the left. Then you go back to the right in the same fashion.
• Floor Sprints.

After each round you get a 30 second water break. 

The last BONUS move was 8 hop squats, 8 wide push ups, and repeat for about a minute.

Now… we’re done. 3 minutes and 30 seconds on the cool down and stretch.

5/18 Combat Montage #5

R round kick, back lunge (step forward) + jab + low hook

L round kick, back lunge (step forward) + jab + low hook

10 hooks + 10 star jumps

L/R walking push-ups

4 high hooks + 4 low hooks + 4 jump tucks

1/2 mummy abs with wts (legs straight) 

5/17 Fight club #4

50/10 x 3

10 r/l jabs + 4 criss cross hops + burpee + 4 criss cross hops + 10 r/l jabs (over down equalizers)

Leg lift (touching equalizer, that's arched over you) to c-sit r/l jabs (graze equalizer) 

10 x jabs + 6 hooks (add wts for bonus) or weighted jacks or star jumps 

Burpees push-up

http://youtu.be/fCGPCGgulSY

5/15 Cardio Supremacy + Energy secret

50/10 x 4 Equalizer through out and alternatives in video

8 high knees + 8 quick knees + 8 Mt climbers 

R round kick+ back lunge + Ab knee tuck on equalizer

8 mt climber + 2 ski abs + push-up + clean to r/l wood choppers

R round kick+ back lunge + Ab knee tuck on equalizer

5/14 Rip Deck Move Faster

Clubs, leg raises

Diamonds, lunges

Hearts, mt climbers

Spades, squats

Jokers, 15 Burpees

5/11 Selfcare Day

I took the day to run errands but a friend called and it worked out perfectly to meet her to get a pedicure and out for a slow catch up dinner. Eva was on perfect behavior. Yay! It's one of my top favorite things when things just spontaneously fall into place. I felt recharged. By the time I got home at 4, we had to pack up for a neighbors BBQ at 5. Back home at 7 to nurse Eva the high chair attempt at solid foods routine until 8ish. Then get the baby to bed. Whew! I tried going for a run at 8:45pm but that veggie burger was a stone in my tummy. .75mi was all i could handle without wanting to hurl. Needlessly to say, no workout today. I'm totally cool with that.

5/9 Fully Body Drill

I was in a hurry and grabbed this from the dailyhiit. Honestly, it was more of a 4 star. But I need that since I was low on the motivation for some reason. I think it is a great core workout

30/10 X 5 Rounds

One leg Burpees
Pulse Squats
2 pushups + in/out tucks
Around the woulds with squats
L Side Plank
R Side Plank

5/10 Up and Down Fitness

3 Rounds

10 High knees on each side
20 Jumping Jacks
30 Lunges
40 Russian Twists
50 Jump Ropes
40 V Pushups
30 Crunches
20 Star Jumps
10 Leg lifts

4 Stars

5/6 Feel It All Over (5 STAR)

You will literally feel this next day!
50/10 X 3

R Balance Lunges: Back lunge holding wt and twist bending wt on other side of bent leg.
Squat Jumps
Shoulder Press Squat Lifts (Staying in a squat)
Star Jumps
L B B R Lnge, with Wt on Shoulders
L Balance Lunges
Squat Side Kicks (wt on shoulders)
Push up w. alt leg lifts on the up


http://youtu.be/kSYUli-EQmE

5/7 Family Walk

I was feeling super sore from yesterday's workout. It was THAT awesome! When I got home, the hubby was hit with a major headache. Even though he said I could go ahead and do my routine, I knew that he may feel better if he grabbed water, a banana and we went for a family walk. He was reluctant - understandably. As he dragged bum, I gather up our daughter and her strapped into the Ironman BOB. Half way through the walk, he was just chatting away and feeling better. It made me smile when I got back and he was back to himself, thanking me for suggesting the walk.

YAY! Active rest day that saved the day! 

5/5 Cinco De Mayo Cross Fit-esque

7 Rounds

7 Burpees+Jump up
7 Squats
7 Sit-ups

http://youtu.be/-olcSKe4miU

5/3 Rip Deck "Sweat So Good" All Body Weight

Clubs: Side Suicides
Diamonds: Push Ups
Hearts: Twisted Mt Climbers
Spades: Sumo Squats
Jokeers: 15 Burpees
Face cards: 11 of that suit
Aces: 13 of that suit

5/2 Run to a short drill

1 mi run

X 4
10 Jumping Jacks
10 Jump Tucks
10 Cross Mt Climbers
10 Triceps Dips

5/1 May Day and coping with Change

4 Rounds

10 Triceps Dips
20 Side to Side Hops
10 Broad Jumps
20 Side to Side Hops
10 Squat to Press
20 Side to Side Hops
10 Russian Twits (aka Crazy Ivans)

4/29 Eva skating and workingout + Review Demo Scream and Shout HiitReps #3

50/10 X 3

Frog Jump Burpees

Frog Jumps OR Burpees to Ab Knee Tucks using Equalizer

One Leg Push Up Jump Over

Switch Lunge Burpees

4/28 All You, No Frills, All Sweat and Strengths

50/10 x 3

Push up crunch (Alting knee to elbow on the up)

Body Squats

Touch downs (side suicides)

R back lunge Knee up

L back lunge knee up

Sumo push ups

4/25 +

Thursday I was quite stressed out. I don't know why. I was just overwhelmed with anxiety and the workout didn't happen.
Friday my sweet husband took us out to a movie and dinner. That meant missing my workout :(
Saturday we had to wake up early to give a friend a ride. Then errands around town. Back home to get ready and drop off Eva for us to meet friends to watch UFC. Gah! A workout didn't happen.

This is VERY frustrating. I need to be consistent. But, life gets in the way. I'm trying to remind myself that it's okay. It just doesn't feel okay.

4/23 Core circuit with Eva

X 5

12 R Single leg side plank with knee elbow crunch
12 L Single leg side plank with knee elbow crunch
12 R Elevated knee tucks in elbow plank (draw R knee to chest)
12 L Elevated knee tucks in elbow plank (draw L knee to chest)
12 R Floor, Flex Spine, curling up with Wt as you extend R leg
12 low Squat with med ball to plank with hands on ball - fast
12 L Floor, Flex Spine, curling up with Wt as you extend L leg

4/24 23 AMRAP From Lish from Pereira + Journaling

23 reps each for 23 minutes as many rounds as you can
I did 4.5

Jumping Jacks
Tricep Dips, raised (use equalizer)
Burpees w push-ups and jump
Pulse Squats
Reverse Crunch (leg raise with bum raises)

4/22 DAY 7 The BEAST, All body weight HIIT (with Eva)

25/5 x 24 rounds! (an extra round for Boston)

Low jacks (hands behind head)
Dancing crab (lay down)
Side oblique burpee pushups left and right
Ninja Tuck jumps or tuck jump

Pulled 1st Rib

I'm down for the count and my feathers are a little bit (or a lot a bit) ruffled.

4/10 Day 5 challenge

50/10 X 3
10 high knees (hold bag vertical) to 10 star jumps (raising bag horizontal)
Clean and 180 jumps hugging bag
Woodchopper L and R to push up
10 sandbag swings to 10 L/R walking push ups

4/11 Run baby run

Anyone who knows me knows that I hate to love hills. Anyone that knows this route knows that this is a killer hill route. Picture that and add a 14lb baby in a stroller. Goodness, that burn felt so good!  

Today was one of those days I needed to run. Just me, my baby girl and the road. Weather app said rain for the rest of the week through the weekend. I felt my allergies hitting me hard and no telling if they'd worsen. I needed to cease the day. Like any run. That first mile is the hardest. In my head I just said things like:
At least I'm out in the fresh air
I don't see any other mommas out here chasing their strollers
Feel the sun
Look at those big beautiful eyes looking up at you in wonder - be an example
Don't think about how far
All you have is this moment, this step and the next
Get to the water and that view will be your reward
Your doing it
You did it

4/15 Day 6 Bum bum bum

X3 rounds

10 R Step up and Press
10 L Step up and Press
10 Half burpee, pushup and jump
20 Scissor jump (tapping on elevated step)
10 L lunge and press (left leg on elevated step)
10 R lunge and press (right leg on elevated step)
10 in and out plank hops

4/8 #4 Challenge Double Take

4/6: Running
4/7: This workout
4/7: This workout again because it's THAT awesome

50/10 X 2

Burpees w/ Pushup and jump
1/2 Burpee to Upright Row
Jump Rope
Weighted Low Jacks
Diamond Push Ups
Hurdle Jumps
Burpees w/ Pushup and jump
Clean and Press
Starjumps
Plank Jacks or Tuck, Raise and Lizard
Tricept Dips
High Knees or Oblique High Knees
Leg Lifts
Burpees
Around the Worlds Leg Lifts

4/4 Day #2 Challenge: Lift and Tone Demo and Review

4 Rounds: 8 Reps each

Push up Bicep Curl Press
L/R Lunge w/ Weighted Oblique Row
Press Deep Squat
5Rows+3Curls+1Press

4/5 #3 Day Challenge Weighted Sweat and De-stress Guided Meditation

30/10 X 3
V Squat with weight
Side to Side Standing Skips
Elevated one leg pushups (alting L/R)
Side to Side Standing Skips
Leg Press (sandbag)
Low Weighted Squat
Side to Side Standing Skips
Push up to Weighted Sumo Obliques

4/1 T-Shirt Cutting and HIIT MADNESS Workout

Here is a GREAT technique for cutting t-shirts for everyday where or workout shirts!!! Checkout my video blog for today and see the workout Tshirt I made! It seriously works every time without worrying about ruining a beloved shirt.
















50/10 X 3
Burpees with a jump up
1/2 burpee with upright row
Jump Rope
Low Jacks (add weight for more advanced)
Diamond pushups
Jump Rope
Burpees with jump up
Clean and Press
Jump Rope
Low Jacks again
Reverse pull ups or push ups
Burpees with jump up
Abs: L R and Tuck
Jump Rope
Abs: L T and Tuck

4/3 7 day challenge Day #1 demo review ABS

50/10 X 3

Sit ups (bring knees to chest, feet not touching the ground, arm over head for added burn)
Stability ball pikes
Up Down Bridge with Chest Press using Free weights
Bridge Oblique Reach
Overhead Leg Lifts with a Reverse Curl

4/2 HIIT 5 star workout

20/10 x 8
10 high knees to plank
Pike l/r mat hops
Squats with wt to press
2 mt climbers + 2 body cross + 2 pike donkey kicks
Up and down plank push ups

3/27 Zcut #61 demo review with an Eva interruption

4-5 rounds

5 broad jump to jump tuck to plank
10 weighted Ab curls to toes
10 wt jump tucks!
30 wide plank speed arms

Take I
Oh the mommy ears. I can hear Eva's cry from miles away it seems. It's kinda freaky. Alas, she takes top priority in this first attempt at demoing today's routine.

Take II

3/28 3 day weekend = 3+mi run

It was so nice out today! I just had to get this weekend started right. That and I was too lazy to set up Eva to workout. Much easier to just bundle her in the Ironman BOB. Hard to run! As the video says. Now I understand why they call them joggers and not runners. It is a HARD workout to push a stroller, plus an nearly 14lbs baby and her car seat ---- ALL while not having the natural swing of the your arms! Talk about an arm workout. It felt GREAT!!!

3/26 Zcut #1 demo and review rewind

My second time with this bad boy

3-4 rounds

*10 Burpees
10 Jump Tucks
*
20 Jump Switch Lunge
*
30 Table Kickups (L and R = 1 rep)
*
40 Jack kicks (low jack to side sumo kick)
*

3/24 HIIT IT UP + 1-2mi run + Neck up Rule

60 side to side hops
10 tricep dips
10 broad jumps
10 squat and shoulder press (heavy wt)
10 Russian twists

End with a 1-2 mi run

3/25 Deck of Cards Workout (Body Wt) Rip Deck + cute Eva onesie

This is such a fun work out! You can trade out the moves and have an endless mismatch of workouts - NEVER the SAME!!! This is so fun, I just might throw this format in and switch up the moves! The key to order each move to each suit. Clubs = Upper Body; Hearts = Cardio; Diamonds = Core; Spades = Lower Body

I used my RipDeck app but here's what you do with a real work out

Step 1: Shuffle Deck
Step 2: The Suite is the move; the Number is the # of Reps (Face Cards 11, 12, 13, jokers are 15 reps Burpees)
Clubs = Sit ups
Hearts = Side suicide
Diamonds = Push-ups
Spades = squats with wt


Step 3: Stretch and feel Grrreat!

3/21 Full Body Body Weight Time Challenge

3 Rounds

10 Burpees
10 Situps
20 Pushups
10 Situps
30 Jump Squats
10 Situps
40 Mt Climbers
20 Situps (for 50 per round)

3/20 CORE BURN + Bonus Cross Fit Workout

50/10  X 3

L Side Plank Toe Touch
R Side Plank Toe Touch
L Triangle Press w/ Wt (Windmills)
R Triangle Press w/ Wt (Windmills)
Uneven Arm Hold w/ Arm Swim (alting opposites) (low plank to up the difficulty)
Superman Roll w/ Pike Toe Touch Crunch


BONUS

25 Squats 5 Pushups
20 Squats 10 Pushups
15 Squats 15 Pushups
10 Squats 20 Pushups
5 Squats 25 Pushups

3/19 Jump it out workout

50/10 X 2

Jump Rope: High Knees
Pull ups (using equalizer or push ups)
Jump Rope: Scissors
Push up, row, leg lift to cross knee to tuck
Jump Rope: butt kicks
Abs Leg lifts to frog legs reach (add weight)
Jump Rope: Low squat
Star jumps
Jump Rope: Side to Side
R woodchops
Jump Rope: Ski Twists
L woodchops
Jump Rope: In and Out
Elevated Push ups w/ knee tucks
Jump Rope: R leg skip
L Overhead Wt Back lunge w kick
Jump Rope: L leg skip
R Overhead Wt lunge w kick

3/14 HIIT body rock #6 Demo and review

50/10

3 Rounds


1squat jump + 1tuck jump + 3 push ups
Press up + Clean
Over head Abs (using WOC, make it easier bend you knees, harder feet off ground in your C sit position) remember to pause and lift on the sit up
Bag drop to squat to push up
Star abs (equalizer or on the ground straddle)
Squat single press arm
Burpee and side bag jump (harder, add jump tuck)
Abs leg lift toe touch (harder, add weight)

3/13 16min no equipment drill HIIT

50/10 x 4

L Coconut crushers
Plank R side toe tap, R leg lift / L n L
R Coconut crushers
Burpee push up and jump

SCORE
63 67 67 76
24 25 27 30
64 70 73 80
10 11 12 14.5

3/18 HIIT BODY #11 Review and demo + Eva Cameo

3/15 Date Night
3/16 Too busy didn't happen
3/17 4.5 mi run

30/10 x 3or 4

Toe touch Push ups
Cross overs
Side to side middle plank hops
Hold kick backs
1/2 burpee to jump over
2squat jump to 2pushups to 1tuck jump

3/11 ZCUT #4 Re-do Demo and Review

I did this one the day before Valentine's Day but for some reason the video I recorded didn't upload then and it's no where to be found :( So YAY I get to do it again!


5 Rounds Tabata 20/10

180 Burpees (lay it down)
Jump Lunges
Push ups
Sit ups
Sumo squat Jumps

2/14 SCORES:
6 5 5 5 6
19 19 24 21 26
12 12 14 14 17
6 7 7 8 9
15 16 18 20 20

3/9 Late Night Last Minute Workout + Affermations

 5 Rounds

10 Plank Mt Climber to Cross Body
10 Pike Push ups
10 leg lifts
10 frog jumps (forward + back = 1)
10 burpees
+ 6th Round double up on the reps :)


I LOOK CRAZY in this video thumb nail! LOL

About Rest Days or Missing A Workout

3/6 ZWOW #59 Core and Cardio Demo and Review

3 Rounds (double up on the last round)

10 RDL Push Ups (Push up, to Runner Stretch, Elbow to Ground and then windmill up, alt)
20 Cross A Round the Worlds (w/ Weight and on knees)
20 Weighted Reverse Lunge Twists
20 Cross Body Mt Climber (Not a fluid movement, knee tuck THEN cross)
30 Side Skips

3/5 RipDeck workout #2

Clubs = leg lifts
Diamonds = plank punch
Hearts = Basketball Drills
Spades = Sumo Squats
Jokers = Burpees

I'm pretty stoked about being the feature workout this week for RipDeck

3/4 ZCUT #12 Body Weight Workout demo and program review

5 10 Side Hops and 1 Competition Burpee
20 Mt Climbers and Kickups (table top position)
10 Pike Jump, Jump up, and side leg lifts (alting L and R)

3/3 ZCUT #11 Review and Demo + Motivation

5 10 high knees + 2 commando push-ups w/ alting L and R knee tucks
10 1/2 burpee jump ups
10 R side lunge knee ups
10 1/2 burpee jump ups
10 L side lunge knee ups
20 side lunge jumps (aka side suicides)
20 pike hops (side to side with feet together)

2/27 Upper body drill

10 Rounds

10 bicep curls
10 around the worlds
10 hammer curls
10 bent over rows
10 shoulder presses
10 v ups
10 push ups
10 squats
10 jumping jacks

2/26 ZCUT #10 Review and Demo (body weight)

2 Rounds

10 Competition 180 Burpees
20 Low Jacks
20 Bicycles
20 Forward Backward Jump Lunge
20 Side to Side Plank Jumps
5 3 Jump Lunges & Jump Squat

2/25 Zcut #9 Review and demo (body weight) + Zcut Abs + Mustache

2 Rounds for time

20 Jump Squat & Leg Lifts (alting sides)
20 Knee Hugs (feet off the ground)
20 Jump Lunge & Kick Ups w/Back Leg
20 Diagonal Plank Jumps
20 Surfers (180 jump to getting on your tummy)

ABS BONUS
2 Rounds

5 Ab busters (Ab toe touch, Straddle, ankle touch = 1)
10 completion Abs
20 elevated Knee tucks to oblique (alternating)
20 Side Plank toe touch (10 L + 10 R)

2/24 RipDeck app Demo and review + meal + Eva booging at the end

Overall REALLY glad that a RipDeck rep messages me and recommended their app. It was great! I really recommend it for just $1.99. It's way better than using a real deck of cards. The stats alone are so motivating! I would've never guessed I could do 100 sit ups in 8'06" and 100 push ups in 3'02"!! How rad is that?!

Basically a regular baked potato but use a sweet potato, add black beans, avocado, small about of cheese and salsa (homemade preferably). YUM!
The salad is romaine with yogurt based blue cheese with avocado.

2/21 Zcut #7 Demo and review (no equipment)

10 min challenge 40sec each back to back
Contrary to what it may seem. I have been struggling lately. Yes, I have bad days and week too. But staying active really does work.


Sumo squat regular squat
Side to side hop (with heals kicked up to your bum)
Burpee roller over knee tuck
Mt climbers
High Low Plank

2/20 MOTIVATIONAL + ZCUT #6 Demo and Review (Body Weight)

10 min Interval Training (No rest) 30sec ea move back to back - no rest!

Low Jacks
Flying Jump Lunge
Side Burpees Pushups
Superhero Holds

We added 50 of each move (the jump lunge was l+r=1) + a minute superhero + 1mi We also added to the heros the up and back handoff.

2/19 Deck of Cards Workout (Body Wt)

This is such a fun work out! You can trade out the moves and have an endless mismatch of workouts - NEVER the SAME!!! This is so fun, I just might through this format in and switch up the moves! The key to order each move to each suit. Clubs = Upper Body; Hearts = Cardio; Diamonds = Core; Spades = Lower Body

Step 1: Shuffle Deck
Step 2: Split in Half*
Step 3: The Suite is the move; the Number is the # of Reps (Face Cards are 30sec at max OR 15 reps) 

1st 1/2:
Clubs = Oblique Push Ups
Hearts = Diamond Jumps
Diamonds = Crazy Ivans
Spades = Sumo Squats

2nd 1/2:
Clubs = V Ups
Hearts = Burpees
Diamonds = Sit Ups
Spades = Back Lunge Kicks

* If your working out with a partner....Trade halve and the one who finishes first gets some resting time ; )

Step 4: Stretch and feel Grrreat!