1/31 Plyo Strength Cardo FUN

4 rounds for time

20 jump squats
30 L/R Side Touch Down Lunge
10 Side to side Crossed legged push-ups

1/30 20 min HIIT Instructional SWEATY GOODNESS

X 2 ROUNDS

60sec Jump Rope
30sec Side Lunge
30sec Squats
60sec Sprints
30sec Burpees
30sec Lunges
60sec Jump Rope
30sec Mt Climbers
30sec Speed Skaters
60sec Butt kicks
30sec Lunge Kicks
30sec Squats
60sec Jump Rope
30sec Side Lunge
30sec Push ups

1/29 Core and Arms

 50/10 X 4

Plank Step Out Left and Right, In (advanced, hands on med ball)

Plank Ski Abs(L/R) to Jack

Tuck Abs (advanced, hold med ball and on the out tuck toss ball up and catch) OR

Overhead Abs (lay down with med ball overhead, tuck it in and get up with med overhead)

Up Down Plank to Push Up

BONUS: X 3
10 Leg Lifts
10 Bicycle





SCORE
14 14 9 17
9 8 8 8
14 15 12 15
7 7 8 10

1/27 Hurt so Good Workout

50/10 

1) High Knees Or Jump Rope

2) Pull Ups using Equalizer or Push Ups

3) High Knees or Jump Rope Scissors 

4) Plank R Row to Push up to R Leg Lift + Cross (free wts) Alting to Left side

5) High Knees Or Jump Rope

6) Frog Abs: Reverse Sit up with knees open (advanced, crunch up with med ball)

7) High Knees Or Jumping Jacks Squats

8) Star Jumping Jacks

9) High Knees or Side to Side Jump Rope

10) Wood Chop Left (wt, equalizer, med ball)

11) High Knees Or Jump Rope Twists

12) Wood Chop Right (wt, equalizer, med ball)

13) High Knees or Jump Rope In And Out Jacks

14) Pushup to L/R Knee Tuck (advanced elevated it)

15) High Knees Or Jump Rope R Leg Hop

16) Overhead Wt Back Lunge to Front Kick (R)

17) High Knees Or Jump Rope L Leg Hop

18) Overhead Wt Back Lunge to Front Kick (L)

1/26 5 Rounds of Fun

5 rounds for time

5 burpees
10 box jumps
15 pushups
20 squats (add weight)
25 lunges (each leg) (add weight)

TIME
3:33
3:50
3:28
3:33
5:02 (extra 5ea)

1/23 Get Some Workout Video

50/10 X 4

2X Switch Kick + 2 Squat Jumps

4 Walking Planks (touch shoulders) + 4 Crab Toe Touch

Jump Rope: 2 L Leg Hop + 2 R Leg Hop + 4 Scissor Jacks

Equalizer: 2 Knee Tucks + 2 Oblique L then R + V Lift
OR Lay Down Abs: 2 Knee Tucks + 2 Oblique L then R Lifts + V Lift

SCORE:
12 15 1315
3 3 3 5
9 9 9 7
2.5 4 4 5

1/22 Eight is great workout reps (no gear)

8 rounds for time (the video says 3, but 8 is better)

8 In and Out Planks

8 Dive Bombers or Pike Press to Inch Worm Out to Push Up

8 Side Crunch

8 F/B Frog Jump Squats (f to b = 1 rep)

8 Crab Jacks ( l to r = 1 rep)

TIME: 13:48

1/24 Fussing Baby Workout For Time Video

3 rounds (4 if your courageous)

Push Up Punches (5 Left / 5 Right) (using free weights)

10 Side Shoulder Lift to Burpee Push Up (using sandbag)

10 Med ball hops: Pick up Med Ball over head, put down, jump over into 3 squat, jump back and repeat

10 Squat Jump (hands bend in front) to Tuck Jump

TIME
3:43
3:25
3:12
3:15

Kielbasa w/ pineapple and cannellini beans

Tried this tonight!! I'm vegetarian (i dont mind picking out) and husband eats meat. This is perfect!!!

Ingredients:
Servings:4
1 (18 ounce) can pineapple chunks (undrained)
2 (15 ounce) cans cannellini beans (undrained)
1 lb kielbasa, sliced
3 tablespoons brown sugar
3 tablespoons apple cider vinegar
3 tablespoons flour

Directions:
1
Combine all ingredients except the flour and cook, covered, on medium-low until it begins simmering, stirring occasionally.
2
Mix flour with a little cold water and stir into pot.
3
Simmer, covered, for about 20 minutes or until sufficiently thickened, stirring occasionally.
4
Serve over rice or with bread to soak up the sauce.

Why We're Posting for Our New "Custom fHIITness"

I've mentioned it before. I workout to:
Transition from work to home
De-stress
Anti-depressant
Anti-anxiety
Build confidence
Sleep better
Get and stay in shape
Healthy model for daughter
Bond with husband
Stay young

But here is a video talking about why we're doing these blogs :)

2/21 Rep Challenge 1000 skips + 540 reps video

X2 for time

30 superman handoff
50 skips
30 Ab leg lifts
50 skips
30 bicep curls
50 skips
30 mummy abs
50 skips
50 skips
30 shoulder press
50 skips
30 switch kicks
50 skips
30 bicycles
50 skips
30 bent tri back
50 skips
30 squats
50 skips

TIME
25:59

1/20 3 month postpartum workout

Can't believe it's been 3 months already!! That's 13 weeks total. For some background. I waited the standard 6 wks postpartum before working out (well, 5.5 weeks truthfully). That totals 7.5 wks of training, minus surviving 2 rounds of the flu and a head cold. That makes for about 6 weeks of active training.

I'm 5'3.5 (that half is important)
Pre preg: 7-8 min mile at 109lbs
Preg weight: 147lbs, ran until 34 wks, worked out until 36wks, then moved to walking
3month post preg: 9-10 min mile at 115.6lbs ALMOST THERE!!

I'm enjoying getting to a routine, feeling stronger, tighter and more balanced. I look forward to seeing things tighten back up. Yes, it can be frustrating to not fit into things the same and not being where I was. Posting these videos are hard. Believe it or not, I'm quite shy, self conscious and hard on myself. BUT seeing real progress from consistency motivates me! I have no doubt that I'll be looking and feeling my best in no time. If I can do it, surely you can do it too. The sky's the limit.

50/10 x 4
Forward lunge to squat with weight
2 Burpees to 2 squat jump
Push-up to side obliques
Clean and press

SCORE
14 16 28 36
4 6 8 9
10 11 10 13
9 11 9 10

1/18 TGIF Workout Video

50/10 x 3
Butt kicks
V push ups
Wood choppers
Over the rivers
Triceps

SCORE
69 110 97
26 28 34
16 20 23
10 12 12
28 30 40

1/17 FNST Run and Eva cameo Video (one more for J!)

Mixing it up. Quick post run video. No make up on - ugh! Unplanned opportunity to train with the First Nations Snowboard Team to show support!

Keep moving all!!!!!!

1/16 Do the Damn Thing Video

50/10 x 2 or 3

High knees
Walking push up (r,r/l,l) to 6 mt climbers
Sumo kicks l/r
Reverse plank in and ups l/r
Hurdle sprints
Plank jacks

SCORE
25 59 69
5 6 6
30 36 42
23 19 28
25 31 38
42 55 58

1/15 Body weight HIIT Video

50/10 x 4

Prisoner knee get ups
Commando roll push-ups
Skaters
1-2-3 Core Plank (cross knee to elbow, knee tuck, alligator, alting L and R)

I'm working on a name for my public fitness page. I need ideas.
Fhiit Fish
Home Fhiitness
Fhiit Momma
Fhiit
Daily Fhiit
Molano Fhiit

SCORE
15 14 14 16
8 11 8 15
34 43 47 64

15 20 14 22

1/14 Pure body weight video

50/10 x 3

2 Switch lunge and 2 low squat hops
Alligator push ups
Side suicides
Squat jumps
Dive bombers and half Burpees

SCORES
15 17 22
16 14 18
26 25 30
19 16 23
6 6 9

First video blog

My intro video. Thank you Rob for suggesting and motivating me to make the jump and start this. Thank you to my husband Seth for supporting me: believing in me, helping me stay active, setting up, and all around. Yikes I'm nervous about this and looking forward to motivating others (moms included) to commit to being healthy. It is possible without a gym membership, without hours at a gym, with a kiddo, without tons of equipment, and little time. The key is having a game plan, and PUSHING yourself to your max EACH and EVERY time.

http://www.youtube.com/watch?v=Xjf1alus5K4

1/13 EASY Sunday WORKOUT

610 reps total

100 high oblique knees
100 plank mt climbers
20 pike push up with alting leg lift
10 burpee, push up, jump
20 pike push up with alting leg lift
10 burpee, push up, jump
20 pike push up with alting leg lift
10 burpee, push up, jump
50 pulsing squats
10 dive bombers
50 pulsing squats
10 dive bombers
100 plank mt climbers
100 high oblique knees

TIME: 14'82"

Pretty easy. I didn't sweat much, but then again, I am in my garage and its in the 20s. Brrrr

1/12 Rep Upper Strength Challenge

8 Reps X 8 rounds

Reverse Pull up or pushups
Tricep Dips
Hammer Curls
Bicep Curls
Around the World
Squats
Shoulder Press
Bent Over Row

TIME:
22'38"

I used 10lbs and 8lbs weights

1/11 Rest Day & Before and After Photo

My first day back to work after 12 weeks maternity leave. I'm 117 or 118 (depending on the hour and if I've nursed). Not bad since I gained up to 147 creating my beautiful daughter. I'm hoping to get back to my 109 prepregnancy weight. But ultimately, it's not about the number. I want to be the same size, fitness level. Running is presenting its challenges (ask any new mom what I'm referring to). I'm working on that.

Current challenges are: establishing and living the workout schedule we've mapped out after work, honestly not sure how to do this, not feeling guilty about working out first thing after missing my daughter all day, reconnecting with my fitness buddies, not focusing too much on the scale fluctuations and looking at the big picture.

I'm excited for my next before and after photo! I think they are helpful for when I feel that I'm not making progress when clearly I am.

I really want to inspire others to be healthy and happy.

1/10 HARD JUMPING WORKOUT

10 Reps and 5 Rounds for time

High knees w/ chair or box
Step up and leg front kick w/ chair or box
Plank, jump over chair and box, Plank
Chair or Box Jump (TOUGH)
Oblique Burpees

ROUND TIMES
2'04"
2'18"
2'21"
2'10"
1'44"

1/9 Sandbag HIIT

50/10 X 4
Oblique Burpees
Around the worlds (WOC)
Side, back, front lunge with WOC on back of shoulders
Bear Crawl (B/F) + 4 Jump Tucks

SCORES:
13 14 13 16
10 12 10 12
10 11 16 19
4 4.5 5 6.5

1/8 Birthday HIIT Butt and Core

50/10 X 3
1/2 Burpee Tuck Jump
Deadlift & Row (Sand bag)
Leg Staggered Push Ups
2 Tuck Abs + 2 Bike Abs
Inner Thigh Leg Lifts L (advanced, top leg on equalizer and left bottom)
Inner Thigh Leg Lifts R
1/2 Burpee sandbag swing

SCORES:
11, 12, 11
28, 30, 31
4, 8, 7
20, 20, 10
20, 20, 10
6, 10, 11

1/7 1000 skips + 600 reps!

For Time

100 Jump Rope Skips
60 Burpee w/ Calve Raise
100 Jump Rope Skips
60 1 leg pushups L/R
100 Jump Rope Skips
60 Squat kicks
100 Jump Rope Skips
60 Switch Lunge
100 Jump Rope Skips
100 Jump Rope Skips
60 Tricep dips
100 Jump Rope Skips
60 Squat Jump & Dip
100 Jump Rope Skips
60 V Abs L
100 Jump Rope Skips
60 V Abs R
100 Jump Rope Skips
60 Mt. Climbers
100 Jump Rope Skips
60 Toe Touch Abs

TIME: 38'54"

Workout While Watching Football

Couch challenge = 60sec wall-sit
Time out = 25 squats
Field goal = 10 push-ups
Touch Down = 25 squat jumps
Extra point = 25 v push-ups
Run play of 25+ yards = 30 sec run in place
Pass play of 25+ yards = 10 push ups
1st Down = 20 Bicycle crunches
Personal foul = 10 walking lunges
Onside kick = 50 crunches
Interception = 10 Burpees
Sack = 60 sec Plank
Fumble = 10 tricep dips
Delay of game = 15 supermans
Safety = 20 Burpees
Reverse = Run up and down stairs
Double Reverse = 10 single leg squats
Offsides = 30 sec high knees
Beer Commercial = 10 Sumo squats
1st Half = Go for a quick run

And if you have a baby, switch of quarters or go full throttles when she's sleeping ;)