First Full Workout with Video!

Whewwww! First workout with exercise videos posted! I beat my goal and had it up mid week instead of the weekend, so I hope you enjoy.

Make sure you download the Tabata Pro Timer app, it’s the best Tabata timer I have used, super easy and definitely worth the $2.99. Also, invest in a KB (kettlebell)! This single piece of workout equipment will be your best friend. Training with a KB delivers results, builds strength, and challenges your body.

This workout takes approximate 16 minutes. You WILL be out of breathe, and you should hurt the next day. I completed this workout yesterday and it was extremely tough. My heart rate hit a high of 186!

Have fun with it and let me know what you think! If the format should be a little different, let me know. I can embed the videos directly in the post, or leave them as they are with hyperlinks. Feedback is much appreciated, enjoy!

TABATA CIRCUIT
Tabata #1: 8 cycles (30 seconds work, 10 seconds rest)
Tabata #2: 8 cycles (30 seconds work, 10 seconds rest)
Tabata #1: 8 cycles (30 seconds work, 10 seconds rest)

Count Down till Christmas!

*Whewwww* It’s been such a long week! Even though this week has been a cake walk at work, it’s definitely dragged on and on and ON! I’m itching to get out of this gray blazer and go home! Today is my cardio day, so I’m choosing to go home and do a few new Zuzka videos to get a good sweat on, raise my heart rate and challenge my whole entire body. I waaaaaay prefer doing an hour of her videos over doing an hour on the elliptical and dreadmill. Soooo boooooringggg! I need to get outside and run again! My husband is FINALLY going to take me on a run around our new place, if the weather permits. He’s been on his Winter Break and really enjoying himself. I definitely miss having him around not stressing out about school.

Tonight I’m doing ZWOW #98 & ZWOW #95. I will be finishing with her new series Power Yoga #5. Once again, you’ll have to go to her ZGYM to view the FULL workout. Totally worth the $10 a month, I’m telling you! NO! I’m not a sales rep, although I’d be a damned good one!

Both ZWOW’s I’m doing today are all bodyweight exercises. ZWOW #98 looks like the following 15 min AMRAP  (if I’m feeling daring, maybe I’ll go for 20 min!):

  • 10 Jump Lunges into 3 1-leg Dive Bombers <—- SUPER HARD!
  • 10 Bird Dog Burpees
  • 10 Sit-ups to Burpees

ZWOW #95 is the following, completing 3 rounds (maybe I’ll go for 4!):

  • 10 Pistol to 1-leg Burpee
  • 40 Alt. Crab Dance
  • 40 Mountain Climbers
  • 10 Back Lunge Kick-ups

Finally, I’ll cool down with a Power Yoga video. Her Power Yoga videos are pretty challenging as well. They stretch the whole body and challenge the heart rate. My goal is to stretch out 3 videos to last at least an hour.

Tomorrow is LEG DAAAAAAAY! Pretty damn excited about it too, not gonna lie. I’ve got a pretty good workout planned. Some times I really wish I had a workout partner for leg day so I could have a spotter on the squat rack. I feel like such a loner. Tomorrow’s workout is the following:

WARM UP:

  • -1 minute jump rope
  • -10 burpees
  • -1 minute jump rope
  • -10 jump lunge w/ kick
  • -1 minute rope
  • -10/10 side plank dips

  • -16-8-8-16 Swiss Ball Hamstring Pulls
  • -20 Dumbbell Pull Throughs
  • -10-10-10 Drop Set Hamstring Curls
  • -10-10 Stiff Legged Dead Lifts x3

  • -20 Goblet Squats
  • -15-15-15 Leg Press Variations
  • -20 Smith Machine Vertical Glute Press
  • -10-10-10 Drop Set Smith Machine Squats x3

  • -20 minute stair master single leg step ups (20/20)
  • -25 minute treadmill run / elliptical

Whew, gonna be a fun workout! Definitely gonna be sore on Saturday, so good thing Saturday is all upper body. I’m going to try Iron Works on Saturday too, pretty stoked about it! Really looking forward to having a new gym that’s clean, has a great environment, great equipment, and HOPEFULLY not busy at 5am 🙂

Today I’m sticking with my meal plan! I only sweet I allowed myself today was a cookie at work. That’s it for the day! Nothing else! This morning I had a Nature’s Bakery Whole Wheat Fig Bar and a steak Cesar salad for lunch. Today I still get to eat a banana and my ground turkey, quinoa, black bean, corn, whole wheat wrap. I know, pretty boring and staple diet, but I know the results are going to be great! I will be experimenting with new recipes next week too, so stay tuned or suggest some great ones!

My suit comes in tomorrow, I’m so freakin’ excited! It actually looks like they tried delivering it today, so now it’s at the post office. Can’t wait to pick it up and try it on! CHEEZIN! ^_^ Putting it on will be a humbling experience for sure, still have a looooong way to go.

Well, that’s it for today, I hope you all have a great night. Don’t forget to pass along any great recipes if you have any!

~Jess ♥

HIIT & Burn Baby!

Back again! I re-wrote my work out for tomorrow to spice things up since an hour on the treadmill didn’t sound like a fun.

I wasn’t very original, I borrowed work outs I’ve used in the past and I’m trying a new Zuzka video!

Here’s my breakdown for tomorrow:

-20 minutes HIIT interval treadmill sprints (90 seconds full sprint / 60 seconds steady, alternate)
-ZShred #21 (Pyriamid Workout: Go down the list and come back up!)
Buy In:
-2 minutes jump rope
Breakdown:
-30 seconds medium pace
-30 seconds FAST pace
-30 seconds medium pace
-30 seconds FAST pace
Exercise Breakdown:
-15 competition burpees
-2 minutes jump rope (same breakdown as above)
-15 push kick-through
-25 squats / jump lunge
Resistance Band Circuit (FitnessRx for Women Work Out):
-Left Lateral Walk x 30 steps
-Squats with Band x 30 reps
-Right Lateral Walk x 30 steps
-Squats with Band x 30 reps
-Backwards Duck Walk x 20 reps, each leg
-Glute Pulses x 30 reps, each leg
-Backwards Duck Walk x 20 reps, each leg
-Glute Pulses x 30 reps, each leg

Hopefully I can finish it all! Plenty of cardio and my ass is gonna BURN! Yippeeee, love bodyweight exercises, great switch up from the weight room for a day. I’ll let you know how it goes!

~Jess ♥

 

Weekend Check-In

Good Morning, Happy Sunday!

It’s been a really good weekend so far! I went to the gym yesterday for cardio day. I did 20 minute intervals on each of the treadmill, stairmaster, stationary bike, and elliptical. Today I plan on going to the gym. I have the following work out written for the day:

-10 burpees
-20 swiss ball low back raises
-20 an machine back lifts
-20/20 ab twists x3
 
 
 

-10-10-10 50-40-30lb back drop set
-15 40lb back row/deadlift
-15/15 20lb dumbell row
-15 10lb back fly x3

 

-15 50-75lb smith machine squats
-15/15 15lb split squats
-15/15 15lb stationary lunges
-20 35lb plie squats x3

I still have to write my workouts for next week and set my goals! I will be posting those later in the day. Off the top of my head I know I want to focus on meal prep; having my meals planned to the T for the week so there’s no room for mistakes, and also adding plyometric workouts into my weight lifting. I really want to add more jump roping into my workouts too, if my ankle allows. The cardio machinery is dull but the weather forecast is showing rain all week. I need to suite up for the rainy season…. FAST! I think tomorrow is the only day where there’s minimal rain, I better take advantage of that. I need that fresh air to clean out my lungs!

I’ll be posting more later in the day, have an awesome week ya guys!

~Jess ♥