Killer Total Body Workout- 60 mins!

Set #1

• (20 per glute) Glute Kick Backs
• (15) DB shoulder presses
• (15) DB bicep curls
• (15/per leg) KB Single Leg Dead Lift + Upright Row
• Decline Push Up + OBGYN
• Chin Ups (bench under bar and jump- FAST!)

REPEAT 3x

Set #2

• (20 per glute) Glute Stomps

(Cables: Stand on bench, foot in strap- your knee should be high like in your chest, then you push straight down! Put at LEAST half your weight on for resistance)

• (8) Wide Grip Pull Ups (bench under bar, jump up and hold for 3 secs)
• (10 per arm) KB Snatches
• Alternating DB Bicep Curls in descending order (5 on right/left, then 4, then 3, then 2, then 1)
• (12 per arm) DB Tricep kick backs

REPEAT 3x

Cardio: Stairs for 15 mins HARD

Cardio: Sprints with your dog in a large field at the park J

Jess

Playing at the Park: A workout ANYONE can do! NO excuses!

Playing at the PARK!

**Jog to the park; get that heart rate up and then…*

Bench:

·        20 bench step ups

·        10 decline push ups (feet on the bench)

·        25 tricep dips

·        10 box jumps

·        10 decline planks + OBGYNs

Parking lot:

·        Walking lunges down and back

·        10 burpees

·        50 body squats

·        50 mountain climbers

·        10 e/side: standing plank + Inward Knee Oblique Twist

·        10 hop ups

·        50 body squats

·        Pendulum lunges; 15 each leg

·        10 burpees

·        Walking lunges down and back

Grass

·        20 full sit ups

·        20 kneeling heal touches

·        15 side crunches per side

·        20 cheek to cheeks J

·        20 core toe touches

REPEAT THIS WORKOUT 2 TIMES! JOG HOME AND HUG YOURSELF! J

Enjoy!

Jess J

Lunch time!!

Salad with broccoli, cauliflower, almonds, garbanzo and red beans, blackberries, chicken breast, topped with light house Italian! Bring on that bikini!!!! Meeeeooowww!!

KB and TRX total body!!

MATERIALS: KBs and TRX band J

*Complete e/ set 3 times for 12/15 reps PER exercise*

Set #1

·        Suspended Lunges (single leg)

·        Push-Ups

·        Squat Jumps

·        Mt Climbers (fast)

·        Squat with Body Row at top!

·        Leg Pull Ins (core)

Set #2

·        Bicep Curls

·        Knee Tuck to Pike: REPEAT

·        Single Leg Squats

·        KB Chest Press to KB Shoulder Press (3 sets of 5 reps)

·        Push Up + Leg Flys (Legs straight, together and apart!)

·        Legs in Straps: Full Sit up + Oblique Rotation

Set #3

·        2 Arm KB Swings

·        Row + Delt Flys

·        Single Leg squat jumps

·        TRX Reverse Plank + Reach

·        Lat Pulls

·        Inverted Row w/ Hip Extension

Enjoy!

~Jess

Yummy snack

Gluten free brown rice cake (chocolate flavor)
Krema natural peanut butter
3 strawberries sliced on top
HEAVEN!!
Jess

Total Body!!

Here is an AWESOME Total Body workout! Still using heavier weights! Repeat EACH set 3 times, rest for 40 secs in between!

Materials: 15lb KBs * Step with 8 risors * mat

Set #1

• Step Ups w/ KBs (20 total)
• KB 5 Chest Press – Stand up – 5 shoulder press; X2
• Chin Up Jump Ups (15)
• Single Leg Dead lift + Upright Row (12 per leg)

Set #2

• Stand + KB Shoulder Presses (15)
• Hop Overs (20)
• Jack Knifes w/ DB Passovers (20 total)
• Reverse Lunge + Shoulder Press (15 per leg)

Set #3

• 2 arm swings (10)
• Wide Grip Pull Up Jump Ups (15)
• Tricep Dips (15)
• Free Squats (bar only) (25)

Cardio: Treadmill (15 mins); Incline @ 12

• 40 second off; 40 second SPRINT  

Run with the DOGS outside!!!!!!

Biiiiiiiiiig Legs!! :)

Here it is, a little late and I apologize!!! Heavy lifting people! Everything is sets of 3 (10,12,15 reps)... The cardio portion and core do as fast as possible! Only 45 secs rest after each superset is complete!

Set #1:
Free weight squat
Barbell deadlift
DB squat/presses (fast give me 15)
Standing plank + knee ins (10)

Set #2:
V-Squat
Single leg DB deadlift (so start heavy in DBs n go down)
DB squat + snatch (10/arm)
Cheek to cheek (20 total)

Set #3
Single leg V squats
Leg curls
DB jump squats (15)
OBGYNs (20)

Set #4
Leg extension
Step ups (weighted: start heavy) 10 then 12 then 15 per leg
DB stiff leg deadlifts + shoulder shrug (20)
Lemon squeezes (20)

*lunges around the gym; when you get to the stairs complete 50 body weight calf raises*

Treadmill: 20 mins (incline at 3)
1 min walk
2 min jog
1 min sprint

ENJOY!!

~Jessica

Breakfast idea and PROTEIN BALLS!!!!

Here is Loris breakfast:
*oatmeal, mangos, kiwi, strawberry, blueberry and walnuts!!!!

Goooooo Lori!!!!!!

PROTEIN BALLS
this is a very easy snack to make and to have throughout your busy day!!!!
*1 cup of peanut butter
*1/4 cup of honey
*2 scoops of protein powder
*1/2 cup of dry oats

Literally just mix and mash together, if a little dry ands a squeeze of honey! Make them into a little bigger the quarter size balls and put in fridge!!!

Jessica

Push/Pull with CORE; high intensity cardio and steady state cardio!

Since Fer brought it up about 6 times how much she LOVES the Push/Pull workouts; it touched my heart and inspired me for this week SO you better do it!!!!

Push/Pull Workout with CORE!

Ø      Pyramid Sets: Start LIGHT weight (high reps=15) to HEAVY weight (low reps= 8)

Ø      3 sets of each exercise

Ø      Still Super-setting; one pull exercise then one push exercise!

Ø      Core is ALWAYS a set of 20

5 Mins on the Stairs:

Level 7 @ 1 min

Level 8 @ 1 min

Level 11 @ 1 min

Level 13 @ 1 min

Level 16 @ 1 min

NOW you’re warmed up!!

Set #1

• High Row Machine
• Wide Push Ups (3 sets of 10)
• DB Bicep Curls
• DB Core Toe Touches (hold BOTH DB’s up!)

5 Mins on the Stairs:

Level 7 @ 1 min

Level 8 @ 1 min

Level 11 @ 1 min

Level 13 @ 1 min

Level 16 @ 1 min

Set #2

• Overhead Shoulder Press
• Low Back Extension (slowly add weight!)
• Reverse Grip Tricep Pull Down on Cables
• Halomans

5 Mins on the Stairs:

Level 7 @ 1 min

Level 8 @ 1 min

Level 11 @ 1 min

Level 13 @ 1 min

Level 16 @ 1 min

Set #3

• Incline Chest Press (bar NOT machine!)
• Body Rows (on smith machine: 3 sets of 12)
• DB Tricep Kickbacks
• Weighted Leg Raises (lay on bench, 5lb DB in feet)

5 Mins on the Stairs:

Level 7 @ 1 min

Level 8 @ 1 min

Level 11 @ 1 min

Level 13 @ 1 min

Level 16 @ 1 min

Set #4

• DB Arnold Presses
• Incline DB Delt Flys (lay stomach ON incline bench, arms hang straight, bring them back like trying to touch shoulder blades together! I usually do 8lbs, then 10lbs, then finish with 15lb DBs) VERY difficult!
• Tricep Dips on Bench (added resistance: Feet ON a DB with a PLATE on your legs!) hehehe
• Toe Touches ON the Stability Ball!

5 Mins on the Stairs:

Level 7 @ 1 min

Level 8 @ 1 min

Level 11 @ 1 min

Level 13 @ 1 min

Level 16 @ 1 min

So you've now done 25 HIGH intensity on the stairs!

Treadmill: 20 mins
Incline at 3, nice jog for 20 mins!

~Jessica~