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Tuesday, March 26, 2013

Eat Clean Train Dirty Workout!

“And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don't believe in magic will never find it.” Ronald Dahl
Load for today – AHAP! Post load with time.
50 squats, deep, hips past knees...

150 Push Ups
Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately do 10 3 jack +1 tuck Jumps. Once the penalty is completed continue with the push ups.
You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a complete 10 tuck Jumps
Push Ups are hand release...meaning, chest comes down, touches the ground, hands lift up.
50 One Arm Kettlebell swings
5 reps each arm. Do not put the kbell down until you reach 50.
Russian swings (not overhead)

50 One Arm step-ups holding heavy dumbell...
5 reps each arm. Do not put the kbell down until you reach 50.
5 step-ups onto box with right leg holding kbell in right arm.
Switch – 5 on left leg with kbell on left side. Rotate until you reach 50.

Load for today – AHAP! Post load with time
  • front squat
  • burpee hurdle jump
  • pistol Squat
  • chest press
  • dips

You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next. After you have completed the fifth station, rest 60 seconds... Repeat for a total of three rounds.

Oatmeal Protein Pancakes

Enough for 1 Person
1 cup raw oats,
1 scoop Protein Powder,
3 egg whites,
1/4 cup water,
1 1/2 tsp cinnamon,
2 packets sweetener,
1 1/2 tsp baking powder
Ingredients for making oatmeal protein pancakes:-Place everything into a blender and blend for 30 secs.Pour onto a hot griddle once pancake batter has been mixed well.

Tuesday, March 19, 2013

Cheerleader Workout! xo

Courage is the art of being the only one who knows you’re scared to death!
-Earl Wilson
I thought that was appropriate...thanks to all of you for your sweet comments and support! WOW! I definitely do feel supported and love knowing that my friends and family are there to be my biggest cheerleaders~ I realized today that no matter what we endeavor to do, with a strong support system, even the biggest and scariest tasks are do-able! I hope this for all of you too, that there is a support system that helps you with your goals. Everyone struggles at some point or another with lack of motivation, fatigue or lack of consistency! Sometimes though, it's not a lack of motivation – sometimes it’s the people you center yourself around. The most successful people I've trained surround themselves with a powerful, encouraging group of people who stand by them throughout it all.
Who are your cheerleaders? Who can you be a cheerleader for?

Tonight's workout!

Warm Up
1 minute Rotations~
Box Jumps
High Knees

Then, we are headed out side to enjoy this weather!
You need to take outside to the back:
mat, bar for squats, medicine ball,

1x sprint, 20 x Push ups
2x sprint, 20 x Push-ups, 30 decline situps
3x sprint, 20 x Push-ups, 30 x decline sit-ups, 40 squats
4x sprints 20 x Push-ups, 30 decline sit-ups, 40 squats, 50 Wall Ball throws
3x sprint print, 20 x Push-ups, 30 x decline sit-ups, 40 squats
2x sprint, 20 x Push-ups, 30 decline situps
1x sprint, 20 x Push ups

ohhh yeah~~
this one is epic!
newbies, scale down by doing half the number of reps!


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