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

KB Strength Training AT Home!

KB Strength Training AT Home!

*Now make sure the KB you are using, you can only complete around 15 sets of… so if that means going and purchasing one additional KB so you have it, GO DO IT!*

Everything is SINGLE arm unless specified; 3 sets of 12/15 reps...Rock out one set, 45 sec break/water, the repeat!! Go get it!! No excuses you can ALL do this at home too! Throw some tunes on and there you be!! :)  

Set #1

·         KB Single Leg Dead Lift

·         KB Reverse Lunge

·         KB Oblique Twists

Set #2

·         KB Single Leg Front Lunge (place back leg on a chair/bench)

·         KB Single Leg Dead Lift + Calf Raise

·         KB Full Sit-Ups

Set #3

·         KB Military Presses

·         KB Lawn Mowers

·         KB Single Arm Tricep Extensions

·         KB Core Toe Touches (20 reps)

Set #4

·         KB Arnold Press

·         KB Bicep Curl

·         KB Two Arm Tricep Extensions

·         Open Plank + Push Ups (8)

Set #5

·         KB Back Row (elbow going straight back, arm flat though)

·         KB Hammer Curls

·         Supermans (no KB, lay on stomach)

·         Star Burpees (5)

Enjoy!

Jessica!

Push/Pull Muscles mixed with some Cardio! :)

Grab a set of Dumbbells that you can do NO more then 12 with! CHANGE it up people! Get away from the 10lbs and 15lbs dumbbells; LIFT like a MAN to LOOK like a PRINCESS!! Perform 3 sets of 10-12 reps!

Set #1

Back (pull): High Row Machine

Shoulders (push): DB Shoulder Press

4 Star Push-Ups

Set #2

Chest (push): Incline DB Chest Press

Biceps (pull): DB single arm, Preacher bicep curls

10 Divided Hop Ups

Set #3

Back (pull): Delt Flys

Shoulders (push): DB Military Presses

4 Star Burpees

Set #4

Biceps (pull): Single Arm Bicep Curl Machine

Triceps (push): Reverse Grip, Tricep Kickbacks (I love to use the cables for this!)

10 Hop Ups

Cardio

**Stairmaster (20 Mins)**

2 min @ level 6

1 min @ level 14

1 min @ level 10

Repeat for 5 times!!

**Treadmill (20 Mins) **

Incline REMAINS at 5

2 mins @ speed 3.5

1 min @ speed 5.0

1 min @ speed 6.0

Repeat for 5 times!!

Enjoy!

Jessica

Shake it up!!!

http://www.doctoroz.com/videos/spinach-shake

LOVE Dr. Oz! Thanks Cole! Check out this fabulous shake!!!

Ingredients
Makes 1 1/2 servings
3 cups spinach
2 cups ice
1/2 banana
2 tbsp of peanut butter
1 scoop vanilla protein powder
3/4 cup of unsweetened almond milk

Remove your thoughts of "spinach" in a yummy shake! YES it turns out green but tastes DELICIOUS! You do NOT taste the spinach! This is an AWESOME meal for your morning!!!!

Jess