Would you do this?
Warmup first & then 4x thru! And btw, for the jump rope, right & left =1 rep.
One you’d do?? Or no… ??
A Typical Lifting “Split”
A typical lifting “split” in case it helps anyone to see 👀 ???
Some prefer to do a full leg day 2x/week & I would too but I do so much in the way of weighted squats & plyometrics with my HIIT workouts & other interval workouts that it is just too hard on my knees & joints to do 2 full leg days. Some of my HIIT workouts are also like a legday workout. Do what’s best for YOU.
I usually lift 5 days/week & cardio about 6 days a week (running,TurboFire, spinning, crossfit & bootcamp/T25 style workouts); but some are short HIIT workouts & most cardio workouts are 30min or less. So all in all, I avg 30min lift & 30min cardio on most days. If building muscle mass is your goal & you’re not seeing results, then reduce cardio & increase lifting🙌🎯😉💪
Some of my favorite PROTEIN sources
Can’t see each thing🔍? Just enlarge it👌
I’m a strong believer that each person needs to find what works best for THEM but I get asked a lot how I fit in 100-125g protein per day (I’m only about 5’5″ & weigh probably about 125-128lbs.. I rarely ever weigh myself btw). I follow the recommended guideline for building muscle of .8g-1g of protein per pound of your ideal body weight (in other words, if you are 100 pounds overweight, don’t consume an additional 100g protein per day).
I don’t think these need a description but if you wonder how/why/when I eat them, I’m putting together “A TYPICAL DAY” document of my meals which you can download📥.
Come back to my page here bcuz I’ll have the link to that within the week.
Please let me know if this is helpful 🙏😉
Muscular Endurance
LET ME EXPLAIN THIS…
☝This is advanced & challenges muscular endurance. You can take short breaks. If needed, Modify to 8 reps, 15 reps or 20.
☝HR Push-ups are Hand Release Push-ups where you lay flat & lift your hands at the bottom of each push-up.
☝For jumping lunges, it’s 30 total (15 ea leg). Take shorts breaks as needed.
☝For Speed Skaters, right & left =1 Take short breaks as needed.
☝30 Tricep Push-ups is a LOT so do as many as you can on your feet (even if just 1, then do them on your knees with a towel folded under your knees. Do what you can, modify as needed & know YOUR fitness level).
♻♻♻3 Times thru this cycle will be a 20-25minute workout; 30 minutes once you add in a warmup & cool down
Be sure to stretch well !
✨✨✨✨✨✨✨✨✨✨✨✨✨
AB CRUSHER
3 rounds of the following ♻♻♻
Plank w/20 Side Touches
Plank w/20 Hip Drops (10 each side)
Plank on the ball w/20 crunches
20 Upright crunches.. or Bicycle Abs (lying flat on your back, aiming shoulder to opposite knee, alternating sides for oblique work …not shown)
*This video is sped up to fit it all in. ☝Go SLOWER & concentrate on form & isolation
Edamame Pasta
Edamame pasta has 24g protein, low sugar & no sugar added, low sodium, & only 9g net carbs… YES PLEASE!
I hope no one rains on my parade because I’m already in love with it!💓
Got it from Anderson’s (CostCo has it too!) as recommended from watching “Tiffany Cathey Fitness” on 🍐scope! She’s Tiffany Cathey on Facebook. She has to eat Gluten & Dairy free so a lot of her content is great recipes for those who are gluten & dairy-free. Check her out!👌
Headstands and Handstands
I was just playin after a workout ..headstands & handstands make me feel 12 again! but #HSPU (handstand push-ups) are tough! I know I’m BARELY going down into that push up but it’s comparable to shoulder pressing my body weight.. So yah, a few inches feels like a mile (& looks like a centimeter).
What are your top 3 priorities??
You probably didn’t notice but I haven’t posted since Saturday!! Been SO busy w/the family, school📚 & Football🏈 starting for our son, training/mentoring team members💻, running fitness challenges🍎 & getting my own workouts in!💪
Sometimes I feel overwhelmed with all I want to accomplish in a day, keep my priorities straight, & still have FUN!
To balance it all, let certain things take precedence when they NEED to take precedence & that means some minor things might slip. As long as you’re doing the most IMPORTANT things FIRST (eat that FROG🐸) and you have your priorities straight, then #EverythingWillWorkOut#TrustTheProcess✨
Leg Circuit
How do you feel about this circuit??
You can sub in a 1-min run/sprint or 1-min front & back kicks instead of the Rower.
But this was my WOD earlier today in case you want to create a similar one today/tomorrow:
WARMUP FIRST
⚡⚡⚡⚡⚡⚡⚡⚡⚡⚡⚡⚡⚡
50 #Goblet Squats (with KB or dumbbell)
250m Row
25 Push-ups
250m Row
50 Alternating lunges w/25lb weight plate overhead
250m Row
25 Kippping Pull-ups (as shown)
250m Row
25 Burpee Box Jumps
250m Row
50 GHD sit-ups (or 30 reverse crunches as shown)
It took me about 18minutes. Then did a DEADLY #legworkout . Now off to enjoy a #FitMargarita & dinner w/Matt!
Running
What was your workout today?
Perfect day for a run with my husband at the park! His jog pace is my race pace… He pushes me to run so much faster than my comfort zone! I wasn’t smiling the whole time like this... this was the smile when we finished.
There’s nothing like the high you feel when you crush your workout, right?!