Spaghetti squash lasagna!!!!

*Take one spaghetti squash and bake for 375 around 45/50 mins

*while baking on the stove, make your beef (I added onions and jalapeño)!

*take spaghetti squash out and cut in half, let cool for 5 mins

*scoop out seeds inside and set aside; with your fork scrap out the noodles and layer your pan, top with half serving of beef and spaghetti sauce and sprinkle Parmesan cheese! Repeat so it's layered with the other side!

*toss bake in the oven for 6 mins for the cheese to melt!

ENJOY!!!! Super yummy!!!!

Upper Body- Push/Pull combo + Cardio

Here is an awesome 45 min and DONE workout! Use a set of dumbbells where when you get to your 15th rep, your done-zo! You can either chose between 1 min of stairs for your cardio OR 20 kettlebell swings! You will feel FABULOUS when done!

Cardio	Strength Train
1 min of stairs OR 20 kettlebell swings	Push Muscle- 15 Shoulder Presses
1 min of stairs OR 20 kettlebell swings	15 Shoulder Presses
1 min of stairs OR 20 kettlebell swings	15 Shoulder Presses
1 min of stairs OR 20 kettlebell swings	Pull Muscle- 15 Back Rows
1 min of stairs OR 20 kettlebell swings	15 Back Rows
1 min of stairs OR 20 kettlebell swings	15 Back Rows
1 min of stairs OR 20 kettlebell swings	Push Muscle- 15 Push Ups
1 min of stairs OR 20 kettlebell swings	15 Push Ups
1 min of stairs OR 20 kettlebell swings	15 Push Ups
1 min of stairs OR 20 kettlebell swings	Pull Muscle- 15 Bicep Curls
1 min of stairs OR 20 kettlebell swings	15 Bicep Curls
1 min of stairs OR 20 kettlebell swings	15 Bicep Curls
1 min of stairs OR 20 kettlebell swings	Push Muscle- 15 Tricep Kick Backs
1 min of stairs OR 20 kettlebell swings	15 Tricep Kick Backs
1 min of stairs OR 20 kettlebell swings	15 Tricep Kick Backs
1 min of stairs OR 20 kettlebell swings	Pull Muscle- 15 Hammer Curls
1 min of stairs OR 20 kettlebell swings	15 Hammer Curls
1 min of stairs OR 20 kettlebell swings	15 Hammer Curls

ENJOY!

Jessica

Shoulders 'N Biceps With a Little CORE!!

Lift #1

*This is a Pyramid Lift; start light GO heavy (more reps to less)3 sets

·        Overhead Shoulder Press

·        DB Bicep Curls (hold one in a stationary curl position while you perform one set on one arm; switch)

·        DB Tricep Kickbacks

Lift #2

*This is a Drop Set: start heavy ‘n go lift, max reps on each lift! 3 sets

·        DB Upright Rows

·        DB Single Arm Preacher Curl

·        Tricep Dips legs on stability ball (knock out 3 sets of 15)

Lift #3

*You will be doing this set only 1 time

·        Laying stomach on bench: 10 Angel Raises, 10 Side Raises, 10 Goal Post Raises, 10 Front Raises

·        Bicep Curls: Drop Set

·        Reverse Grip Tricep Pulldowns: Drop Set

CORE

*15 reps of everything; 1 set of each

·        Stability ball leg pull-ins

·        Bosu Ball Star Holds

·        Bosu Ball Star Crunches

·        Side Toe Touches: R & L

·        Stability Ball Roll Outs

·        MB full sit up passes

ENJOY!
Jessica

Upper Body + CORE

You will perform 3 sets of 10-12 reps: Superset each lift with the core exercise!

Dumbbell Incline Chest Press

MB Oblique Twist Slams (on a bench)

Body Row Ladders

Standing Plank (30) OBGYNS per side

Dumbbell Arnold Presses

MB Oblique Twist Slams (on a bench)

Barbell Good Mornings

Heals to the Heavens (20)

Wide Grip, Upright Row

Standing Plank (30) OBGYNS per side

Seated Reverse Grip Barbell Tricep Extension

MB Oblique Twist Slams (on a bench)

A Combination of Training!!

Strength Training

·        Chest Press: set of 12, set of 10, MAX (step-ups in between)

·        Leg Curl: set of 12, set of 10, MAX (5 burpees in between)

·        Overhead Shoulder Press: set of 12, set of 10, MAX (10 box jumps in between)

High-Reps: 3 sets of 20

·        Bar Squats

·        DB Bicep Curls

·        Bar Squats

·        DB Tricep Extensions

Circuit Training: 20 mins

1 min stair	20 stability ball pull ins
1 min stair	20 stability ball roll outs
1 min stair	20 MB oblique twists
1 min stair	20 stability ball heals to heavens
1 min stair	20 Cheek-to-cheeks
1 min stair	20 stability ball toe touches
1 min stair	20 stability ball passes (head to toes)
1 min stair	50 stability ball crunches with MB

ENJOY!

Jessica

A lil bit of EVERYTHING!!

Circuit Training: Complete 1 full set

5- DB burpee presses

20 Reverse lunges

5- DB burpee presses

15 Arnold presses

5- DB burpee presses

15 Sumo to upright

5- DB burpee presses

15 Row Back rows

5- DB burpee presses

15 Squat presses

5- DB burpee presses

20 Bicep curls

5- DB burpee presses

15 Push ups

5- DB burpee presses

8 DB sit up get up

Strength Training: 3 sets for 10-12 reps

·         DB Chest Press

·         DB Lawn Mowers

·         DB Shoulder Press

·         DB Bicep Curl

Cardio: 20 mins on Treadmill (Incline at 4)

Time	Speed
1 min	3.2
3 min	5.5
1 min	6.0
1 min	3.2
3 min	5.5
1 min	6.1
1 min	3.2
3 min	5.5
1 min	6.2
1 min	3.2
3 min	6.3
1 min	3.2

ENJOY!!
JESSICA

Total Body... GO GET IT!! NOW!!

Total Body: GO GET IT!!

You are completing 3 sets!! NOTICE: You are doing NO more than 10 reps so PLEASE listen and use a HEAVIER weight! If you are using the SAME  weight as your Kettlebell for boot-camp; you are CHEATING your potential!! These are more like "olympic lifts" so use heavier weight!

Set #1

·         Squat Bar Cleans + Press (10 reps)

·         Bicep Curls (10 reps)

·         Burpee + Pull Up (10)

Set #2

·         DB Dead Lifts (10 reps)

·         DB Chest Press (10 reps)

·         Lat Pull Jumps (15)

Set #3

·         Squat Bar Cleans + Press

·         High Row “Hammer Strength” Machine (back)

·         Ski Lunges w/10lb Dumbbells

Cardio:

Stair Master: 20 mins

Time	Level
2 mins	6
1 min	14
1 min	10
1 min	8

Repeat 4 times!

Treadmill: 20 mins

Time	Incline	Speed
2 mins	4.0	3.0
1 min	5.0	6.0
1 min	6.0	5.5
1 min	6.0	5.0

Repeat 4 times!

Enjoy!

Jessica