Back and Biceps plus fun-fun-fun CARDIO!

Back & Biceps: Key as always, is to lift heavy! We are going to start HEAVY this time and go light: 8 reps, 10 reps, 12 reps.... Your last 2 reps of each set should present some difficulty!
Make sure and get a Step with 8 risors :)

Set #1

• Chin Ups (body weight KICKING off the pad); here do all 3 sets with 8 reps; PLEASE!-- on the roman chair
• DB Bicep Curls (arms TIGHT to the body)
• 10 Hop Ups

Set #2

• Assisted Wide Grip Pull Ups (on the machine)
• Barbell Preacher Curl
• 15 Chin Up/Jump Ups (back to the roman chair: place the step with risors at the roman chair so you can EASILY reach the bar; you are holding on the bar (wide grip) and jumping/pulling yourself up! These should be FAST and your heart will increase VERY fast!!!!)

Set #3

• High Row Machine
• Weighted Supermans (5lb DB in arms, 5lb DB squeeze in feet!) here do 3 sets of 12
• 15 Chin Up/Jump Ups (Yes, Sonya, AGAIN!!!!)

Set #4

• Delt Flys
• Rope Hammer Curls (hook the rope on the bottom of the cables, arms TIGHT to the body, NO body swaying!)
• Stationary/Bicep Curls: 1 arm is stationary holding DB at 90 degrees; 1 arm completes the required reps of curls; then switch so the other arm does the curl and the other arm is stationary! OUCH! hehe (so still do the set of 8/10/12)

Cardio:
Stair Master (30 mins)- Grab 2-10lb Plates: Pick a fat burning level so for me it would be around level 10/11

• 2 mins with plates
• 2 mins without plates
• 1 min without plates and HIGH intensity!

Repeat 6 times!

ENJOY!
~Jess

Breakfast!!

INSANE Total Body Baby!!

Check out my breakfast : egg bake and a lavish wrap with peanut butter n bananas!! You'll need these cals for this workout!!!

Materials:
Grab a step with risers, set of 10/15lb DBs! Repeat each set twice!! be stationed by the roman chair for everything!

#1
8 chin ups
20 step ups (weighted)
Plank * row (2 each arm), 2 push ups, n hop up! (do this 3 times BEFORE u repeat)

#2
8 wide grip pull ups
Tricep dips
DB squat presses (15)
Weighted leg raises (15- 1 DB in arms n 1 in legs, lay on your step)
DB snatches (15 per arm)

#3
Hanging knee raises (10)
10 chin up jumps; 10 step ups: repeat 3 times
DB bicep curl + shoulder press (15)
Froggers on bench with DB in feet (15)

*finish with lunges around the gym with 10lb DBs!!!*

20 min jog on treadmill; incline at 3!

~Jessica~

Back/Chest/Biceps + Core + Cardio!

Back/Chest/Biceps

*Let’s MIX it up, people!! Pull (Back muscles), Push (Chest muscles), Pull (Bicep muscles) groups

*Everything is between 10-12 reps, 3 sets of EACH exercise, superset them!

SET #1

• Wide Grip Pullups (on roman chair, kick off pad!)
• Push Ups (12)
• DB Bicep Curls

SET #2

• Chin Ups (on roman chair, kick off pad!)
• DB Chest Press on Stability Ball (hips UP!)
• DB Hammer Curls

SET #3

• Low Back Extension w/10lb plate holding at chest
• Plyo Push Ups (10)
• Cable Bicep Curls

SET #4

• Delt Flys (machine); single arm
• Incline Chest Press (machine); single arm
• Bicep Curl (machine); single arm

200 CORE SERIES:

• 25 sit ups
• 25 lemon squeezes
• 40 cheek-to-cheeks
• 20 side bends (right)
• 20 side bends (left)
• 15 halomans
• 25 leg raises (hands under butt)
• 20 jack knifes (arms/legs straight; meet in middle)

CARDIO: 40 mins

Treadmill: Incline @ 3

1 min walk

2 min jog

1 min sprint

1 min hand walk

*Repeat 8 times!*

~Jess~

Picante Chicken & Cinnamon Swirl Protein Bread

THANK YOU THANK YOU to Lori and Beth!!!

Picante Chicken

**Good, low fat, pretty tasty.

3 chicken breasts cut in half

1 cup of salsa

3 tablespoons of lime juice from a real lime

1 tablespoon of dijon mustard

olive oil

plain greek yogurt

Mix salsa, lime juice and mustard together.  Add chicken to this mixture and marinate for an hour. 

Remove chicken from marinade and cook in pan with a little olive oil until juices are clear.  Remove chicken from pan and pour the marinade in pan and cook until it boils.  Pour warm marinade over chicken and serve with a spoonful of plain greek yogurt on each chicken piece.

I usually serve this with Uncle Ben's 90 second whole grain rice.

**************************************************************

Cinnamon Swirl Protein Bread
Nutrition Facts: Makes 16 squares
1 square = 55 calories, 1 g fat, 8 g carbs, 5 g protein

Ingredients:1/3 cup sugar
2 tsp cinnamon
1 1/2 cups  wheat flour or oat flour + 2 scoops vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal sugar
2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla
yogurt (chobani)

Directions:
Preheat oven to 350. Spray an 8 X 8 inch Pyrex dish with non-stick spray.
In small bowl combine: (set aside)1/3 cup sugar
2 tsp cinnamon

In a large bowl combine: (whisk together)

1 1/2 cups  flour + 2 scoops vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup sugar

In a medium bowl combine: (whisk together & add to lrg bowl)2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla
yogurt

Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).

Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with
remaining batter & cinnamon/sugar on top.
Draw a knife through the batter to marble. Bake for 24 to 28 min. Let cool
for 10 min. Bread will be dense.

~Jessica~

Awesome Lunch!!!

This is grilled chicken with trader joes seasoning, black beans, lt Mexican cheese, black bean salsa with pita crackers!!!! Eating healthy IS so rewarding!!!!

Biiiiiiiiiiiiiiiiiiiiiiiiiiiig Legs!

Biiiiiiiigggg Legs! J

LIFT Heavy!

*Key Points: Bring a KB so you can do the cardio in between. All your lifts should be NO more then 10 reps (max), I’d like to say more like 8- PLEASE!!!!*

Set #1

• Free Weight Squats (otherwise use the Smith Machine)
• Barbell Stiff Leg Dead Lifts
• 30 second KB Swings: 4 Lateral Burpees; X2

Set #2

• V-Squat
• Leg Curls (One leg at a time; alternate at the bottom of the lift!)
• 30 second KB Swings: 4 Lateral Burpees; X2

Set #3

• Leg Extension
• Step Ups (weighted with cables)
• 30 second KB Swings: 4 Lateral Burpees; X2

Set #4:

• Butt Raises (bench in between cables, bend one leg, hook other heal of foot in strap, lift back keeping leg with a slight bend!) BURN!!!!
• DB Single Leg Stiff Leg Dead Lift (complete 10); Resisted Butt Lifts (10) (Put heal in the other cable strap, in bent over position with DB in arm at the ground, raise the other leg hook to the cable!) BURN!!

Around the Gym: 2-25lb plates (one in each arm) complete 16 lunges; 20 stationary calf raises. Continue until you went around the WHOLE gym!

ENJOY!!

~Jess~

Short Rib and Barley Soup

This comes from Fer and HIGHLY recommends it! Yummy!

**It is beautiful nutritionally too.  Per 1 cup it has approximately 150 cals, 15 carbs, 4 g Fat, 13 g protien.

Short Rib and Barley Soup

Ingredients:

• 2 lbs. 100% grass fed short ribs
• 4 tbsp. olive oil
• 2 cups onions, chopped
• 1-cup carrots, chopped
• 1-cup parsnips, chopped
• 4 cloves garlic, chopped
• 1/2 cup red wine
• 8 cups organic beef broth
• ½ cup barley
• 1 bay leaf
• ½ tsp. thyme
• Salt and pepper to taste

1. Generously salt the short ribs. Heat half the olive oil and brown the short ribs on all sides over high heat. Once you put them in the oil, don't move them around before you flip them, let them brown. Remove from the pot.
2. Add the rest of the olive oil and the onions, carrots and parsnips. Turn down the heat and slowly cook until the onions are translucent. Add the garlic and continue cooking a few more minutes until garlic is cooked through.
3. Add the wine to deglaze the pot, scraping up all the brown bits at the bottom with a wooden spoon.
4. Add the broth and spices. Put the ribs back in, cover the pot, and simmer on low heat for at least 3-4 hours.
5. Cool the soup over night in the fridge and in the morning scrape off the layer of fat at the top and discard. There will be a lot of fat from the short ribs, which is why I find it easier to skim it off in its solid form.
6. Rewarm the broth, take the meat off the bones, chop it and put it back in the soup. Add the barley and cook about 45 minutes until tender.
7. Serve with crusty bread.