Workouts 2/19 & 2/20

Tuesday March 19th

Cycle @ 9:15

Resistance Training :
Triceps/Cardio/Shoulders
•Triceps Kickback 3×12
•Triceps Cable Press Downs 3×12
•Triceps Dip Unassisted 4×10
•Lying Barbell Triceps Extension 3×12
•Push-ups 3×15
•Arnold Press 3×12

Wednesday Feb 20th

Resistance Training :

Legs
•Squats Free Bar 4×15
•Leg Extension 4×12
•Leg Press 4×12
•Sumo Squatting 4×12

Abs

Decline Bench Exercises :
Weighted Decline Sit ups 20×3 ( 15 pds)
Decline Bench Ab Curls 15×3
Decline Seated V-Up 15×3
Side V-ups with weight (2.5 for first two, 1 w/ 5 pds) 20×3
Pike on Bosu 3×15
Hanging Side Oblqiues (w/ 5 pd weight) 15×3
Hanging Leg Raises 12×3

Cardio : HIIT
http://www.dailyhiit.com/videos/painfully-delicious-hiitmax-3-reload
2 Rounds : 50 seconds on, 10 seconds off

Jump Rope – High Knees
Pull ups
Run/skip –
Row and press leg lift + cross
Run/skip
Frog Abs
Low squat in and out legs
Exploding star
Run/skip – side to side
Wood chop twist
Run/Skip / twist abs ( skier twist)
Wood Chop Twist – other side
Run/Skip – in and outs
Elevated push up and knee to elbow ( L + R)
Run/Skip – one leg
Sandback Kick and Lunge
Run/ Skip – one leg
Sand bag kick lunge (other leg)

Daily Hit : 3 rounds, 30 seconds on with 10 seconds off

1)Toe touch push up
2)Side/Side middle Jumps
3)Hold Kick Back – push up/plank
4)Half Burpee + Jump over (burpee then surf board jump then burpee)
5)2 Squat Jumps + 2 Push –ups + 1 tuck jump

Playing Catch Up ..

Super busy weekend!

Here are my workouts :

Friday March 15th

Warm up : Run 1 Mile – 7.2 speed and 1% incline

Resistance Training : Hamstring/abs
•Deadlift with Barbell 4×12
•Deadlift with half up 4×12
•Leg Curl 4×12
•Walking Lunges 4×15
•Hamstring Curl on Stability Ball 4×15

Shoulders :

Shoulder Press 4×12
Monster Set:
3×12 Front raise with dumbbells
3×12 Side Lateral Raise
3×15 Bent Over Rear Lateral Raises
Superset:
4×10 Reverse PecDec Flies
4×12 Upright Barbell Row

HIIT : CARDIO
http://www.dailyhiit.com/videos/boy-oh-boy-hiitbody-11

Daily Hit : 3 rounds 30 seconds each
1) Toe touch push up – push up them bring leg all the way forward to touch hand
2) Cross Overs
3) Side/Side middle
4) Hold Kick Back – plank position then kick leg straight up do both legs then a push up
5) Half Burpee + Jump over – burpee then surf board jump then burpee
6) 2 Squat Jumps + 2 Push –ups + 1 tuck jump

Saturday March 16th

Warm up : Run 1 Mile – 7.2 speed and 1% incline

Resistance Training : Back/Biceps

•Pull Ups 3×12
•Wide Grip Lat Pulldowns 3×12
•Narrow Grip Pulldowns 3×12
•Peck fly (ant and post) 4×10 for both
•Seated Cable Rows 3×12
•Back Hyper-extensions with 25 pd weight 3×12
•Side Hyper-extensions w/ 25 pd weight 3×12 ( both sides)
•Seated/Incline Dumbbell Biceps Curl 3×12
•Preacher Curl 3×12
•Hammer Curl 3×12
•Biceps Spider Curl 3×12

HIIT : Cardio

Interval 1 : 3 rounds
.50 run @ 8.0 speed 1% incline
10 burpees
10 push ups
25 crossfit sit up

NO REST

Interval 2 :
.50 run @ 8.5 speed 1% incline
18 box jumps
10 toe touches on bosu ball then 10 mountain climbers on bosu ball
20 side kicks on kickboxing bag
30 punches on kickboxing bag ( keep core tight!)

Sunday : REST 🙂

Im back :)

Sorry I have been MIA for ohh about a week and a half.
I recently went on the holistic holiday at sea – which was AMAZE!! 🙂 I heard Dr. Colin Campbell ( author of the china study – READ IT and producer of Forks Over Knives – http://www.tcolincampbell.org ), Dr. Neal Barnard ( beyond brilliant and is so educated on so many topics – http://www.nealbarnard.org ), Christina Pirello ( Famous Chef and star on Christina Cooks http://www.christinacooks.com ), along with many many more! We were suppose to be lucky enough to hear Dr. Esselstyn but unfortunately he could not make it ( author of Prevent and Reverse Heart Disease and producer of Forks over Knvies – http://www.heartattackproof.com). I learned so incredibly much throughout the week and I cannot wait to share it all with you. I will be starting to make daily post about all of this great info starting … TOMORROW 🙂

Oh .. I have started making some immediate changes in my diet since the cruise. I have completely given up any sugar (why you might ask? this will be included in some of my upcoming post). This includes :
-brown rice syrup
-honey
-agave
-maple syrup
– FRUIT 😦
anything and everything!
You would honestly be amazed how many things include sugar in them, its quite disturbing actually.

I have also have given up any baked goods. Their really is no nutritional value in anything baked and it dries out your intestines to the max!
This includes:
bread ( even ezekiel – by the way if any of you love bread make sure you eat ezekiel its 100% sprouted and is actually made with flours that contain nutrients )
bagels
crackers
any baked goods ( no cookies 😦 even the healthy vegan oil free ones – wahh).

I started this on Sunday the day after I got back and to be honest it really has not been too bad. I dont know if its just because I ate so healthy before, OR if my body is just so happy I am not feeding it anymore of this crap. Either way im just glad im not super crabby b/c i thought i would be going through sugar withdrawal!

Heres what I ate today :

1 cup of hot water with the juice of 1/4 a lemon ( I have been doing this every morning as soon as I wake up since sunday and I swear its amazing! I feel so good and my skin looks good because of it too! This helps to detoxify your liver)

Breakfast:
Brown Rice Oatmeal
1/2 cup of brown rice with almond milk to taste
( I make my own homemade almond milk – so easy! plus it doesnt have any of those gross chemicals or additives. will post soon!)
Warmed it up in on the stove
Then added
1 tbsp flax meal
1 tbsp almonds (chopped)
1 tbsp walnuts ( chopped)
cinnamon to taste

Lunch :
Swiss Chard Wrap ( usually I make these with collard greens but swiss chard was at the market – taste the same to me! )
– 1 swiss chard leaf
– 2 Tbsp hummus
– white onion
– carrots ( chopped)
– sprouts
– avocado
– adzuki beans
– spinach

1/2 a sweet potato

Snack :
10 almonds
10 walnuts
1/2 cucumber and 2 tbsp hummus

Dinner :
1 BIG Portobello mushroom cap ( seasoned with garlic and 2 tsp wheat-free tamari)
1/2 cup mixed greens – bok choy, mustard greens, and kale
1/2 cups mixed beans – adzuki and cannellini
1 cup of veggie soup ( just veggie broth, thyme, carrots, tomato, cannellini beans, white onion, and sweet potato – compliments of my mama!)

Snack :
6 almonds
6 walnuts
1/2 cup almond milk with cocoa powder and maca

So as you can see im compensating the no sugar for more nuts .. i am not thrilled about this but as the month goes on I think I will chill out a little bit on the nuts ( at least I hope lol).

Exercise Routine today :

Resistance Training
•Good Mornings 4×20
•Kickback with Ankle Weights on Stability Ball 5×15
•Barbell Squat with Legs Wide Spread Apart 4×15
•Step-up with Dumbbell or Cables 4×15
•Glute Bridge with Plate 4×20
•Obliques on Cable 4×12
•Hanging leg raises 3×20

Cardio
•25 Min HIIT on Stair Master

Hope everyone had a great day!

Thursday 2/28

Warm up : 1.5 miles @ 7.2 ( 1% incline)

Resistance Training : Back & Biceps
• Pull Ups 3×12
• Narrow Grip Lat Pull-downs 4×10
• Wide Grip Lat Pull-downs 4×10
• Seated Cable Rows 3×12
• Posterior Peck fly 4×12
• Anterior Peck Fly 4×12
• Seated Cable Rows 3×12 ( fgcu, pull back sitting down) no
• Back Hyper-extensions 3×12 ( thing with dave)
• Seated/Incline Dumbbell Biceps Curl 3×12
• Hammer Curl 3×12
• Biceps Spider Curl 3×12

Cardio :
Cycling Class @ LA FITNESS – 1 Hour

Wednesday 2/27

Warm up : 1.5 mile @ 7.2 ( 1% incline)

Resistance Training : Hamstrings & Abs

•Deadlift with Barbell 4×12
•Deadlift with Cable 4×12
•Leg Curl 4×12
•Walking Lunges 4×20
•Hamstring Curl on Stability Ball 4×15
•Obliques on Cable 3×12
•Plank on Elbows and Toes (for about 4 min total)
•Hanging Leg Raises 3×12 ( hang from bar)
•Cable Crunches 4×20

Circuit :

3 minute run : Speed @ 8.5 (1% incline)
Squat jumps touch floor (20 reps)
V abs (20 reps)
Push up then jump in pike (20 reps)
Touch toe abs w/ weight ( 20 reps)
High knees w/ weight (60 reps)
Push up with side twist hand to sky (20 reps)
Mountain climbers (30 reps)
3 minute run : 8.5 speed (1% incline)
Prisoner squat jumps in and out (30 reps)
Tuck abs (20 reps)
Star Squat jump (20 reps)
Spider push up (20 reps)
Pike abs into bicycle (30 reps)
Surf boards (30 reps)
Reverse Abs (30 reps)
3 minute run : Speed @ 8.5 (1% incline)
Jack-Knife Abs w/ weight (20 reps)
Monkey push up with jump in pike (10 reps)
Left Crunch Abs w/ weight (30 reps)
Right Crunch Abs w/ weight (30 reps)
Burpees with push up ( 10 reps)
Switch lunges (20)
3 minute run : Speed @ 8.5 (1% incline)

Tuesday 2/26

Warm up : 1 mile @ 7.2 ( 1% incline)

Resistance Training : Glutes & Cardio

•Good Mornings 4×20 (upper body parralell with floor then come back up)
•Kickback with Ankle Weights on Stability Ball 5×15 (lay on ball kick leg up toward ceiling)
•Barbell Squat with Legs Wide Spread Apart 4×15
•Step-up with Dumbbell or Cables 4×15
•Glute Bridge with Plate 4×20

Cardio :
•25 Min HIIT on Stair Master – can we talk about how awful the stair master?? Holy Cow I was sweating like crazy !!

Monday 2/25

Warm up : 1.5 mile @ 7.2 (1% incline)

Resistance Training : Legs & Abs

•Squats Free Bar 4×15
•Leg Extension 4×12
•Leg Press 4×12
•Sumo Squatting 4×12
•Side Crunches on Stability Ball 3×20
•Abs Scissors Kick 3×20
•Seated V Knee-up 3×20
•Reverse Crunch 3×20
•Back extension
•Side extension

Cardio : Sprints on Treadmill

Incline : 1%
Warm up : 1 mile @ 7.0, 1 mile @ 7.2

Repeat 8x
Sprint Speed : 10.0 – 11.0 for .25 miles
Rest for .20 miles @ 3.2 speed

Cool-down :
Speed : 7.0 for 1 mile