May 2, 2024

10 bench press (45)

20 shoulder taps

20 bridges

10 push ups 

10 reverse push press (10 lb DB)

10 reverse curls (10)

200m run 

April 8, 2024

3 rounds total:

10 each round

Press (10)

Lateral raises (10)

Bench press (45)

Reverse curls (10)

40-30-20

Air squats 

Shoulder taps/plank jacks 

Sit ups 

FOOD:

Pre WOD - 4 Gusher fruit snacks 

Breakfast - chocolate protein shake & banana 

January 5, 2024

3 rounds:

10 Bulgarian split squats (2 - 20lbs DB)

10 goblet squats (20lbs)

10 reverse bicep curls (10lbs)

5 manmakers (2 - 10lb DB)

50 jump ropes

300m run 

Cool down:

10 leg lifts

20 oblique twists (20lbs)

100 crunches

August 24, 2023

 4 rounds:

Bench press

Bent over row

Goblet squats

Push ups

Reverse curl 

200m run alt with 50 jump ropes 

May 30, 2023

 WOD -

3 rounds

10 back squats (65 lbs)

10 Bulgarian split squats (20 lbs)

10 single arm row (20 lbs)

10 reverse crunches 

3 rounds

10 lateral raises (10 lbs)

10 reverse curl (10 lbs) 

20 oblique twists (25lbs)

Cool down: 100 crunches 

Walk 3.5 miles

FOOD:

Pre-work: mini rice crispy treat 

Breakfast: chocolate protein shake with collagen for extra protein 

Brunch: 2 piece French toast @ Kneaders 

Dinner: (2) veggie spring rolls from Panda Express, 4 pieces of sushi

After weeding for several hours I was starving so then I had (2) bowls of chocolate pebbles cereal 

Water: 80

Drink: 32oz strawberry breeze blended (Swig)

April 6, 2023

3 rounds -

10 Back squat (65lbs)

10 (5 each leg) Bulgarian split squat (20lbs)

10 Plate to overhead (25lbs)

10 Reverse curl (10 lbs DB)

50 Jump rope

Then 3 rounds 

30 calf raises (10 slow/20 fast)

10 knees to elbow 

10 oblique twists (20lbs)

20 v-ups

March 27, 2023

4 rounds - 

10 push press (45 lbs)

5 (banded) pull ups

10 reverse curls (10lbs) 

10 (each arm) bent over row (20 lbs)

10 lateral raises 

Cool down with 100 crunches 

March 23, 2023

3 rounds - 

10 bench press (45lbs)

20 American KB swings (25lbs)

10 z press (35 lbs)

10 burpees 

50 jump ropes 

Then 3 rounds -

10 reverse curls (10 lbs)

10 lateral raises (10lbs)

20 v ups

February 1, 2023

4 rounds - 

10 goblet squats (20lbs)

5 man makers (10lbs)

25 oblique twists (20lbs)

10 (each arm) bent over row (20lbs)

10 reversal bicep curls (10 lbs)

January 24, 2023

5 rounds - 

20 American KB swings (25lbs)

10 z press (35lbs)

25 sit ups

10 lateral raises - 10lbs DB (2 rounds)

10 reverse curls - 10 lbs DB (3 rounds)

MAMELE MESSAGE:

“I wanted to speak a little today on modifying a workout. Every challenge month I have clients who feel sad or depressed if they have to modify a lot of movements and reps during the workout.

If this is you, please know that you are not alone. There are MANY who modify the workouts. Modifying is NOT bad. This is a necessary step to get the stimulus that you should be getting from the workout. I want you to be able to workout the entire week, not be SO dead after one workout that you can’t finish the rest.

DON’T QUIT… M O D I F Y!

Here are some suggestions if you are wondering how you can modify a workout.

Take the jumping out of a movement. Whether it’s a burpee, jumping squats, jumping lunges, or something of that sort. You can always get rid of the jump and do it stationary. 

Do movements such as planks, push-ups, and mountain climbers with your hands on a box or chair. This helps to relieve a lot of the core pressure and will allow you to accomplish the movement a little easier while still getting stronger.

Set a timer and only work for an allotted amount of time. Whether its 15 minutes or 30 minutes, then stop whenever the timer goes off no matter where you are at in the workout.

Cut the rounds and reps in half! Then if you finish and feel like you could do more you can choose to do that, but it’s not bad to start with half and then you can slowly work to increase those reps throughout this month and the coming months."

January 13, 2023

4 rounds - 

 5 pull ups

10 push press (55lbs)

10 HR push ups 

20 sit ups 

100 jump ropes

Then 3 rounds - 

10 reverse curls (10lbs)

10 dips

Hey guys! 

Andrea here. 

I think weightlifting can sometimes get a bed rep since on your apple watch it doesn't show that you burn as many "calories" if you're doing weightlifting vs cardio. Here's the thing, you will generally burn more calories during your workout when doing cardio HOWEVER lean muscle mass helps to increase your metabolism which in turn helps you burn more calories throughout the entire day. Strength training is awesome because it also increases and enhances your quality of life. I like to think of muscle as the "armor" of the body. You wouldn't want to go to battle without armor right? Same thing here. Don't go through each day without it. Muscle is great for longevity, decreases your risk of injury and falls, improves heart health, manages your blood sugar levels and more. Don't be scared of lifting those weights and challenging yourself each day. Weightlifting is GOOD! 

November 10, 2022

 ✅Protein -  139.5+ grams 

✅Water - 100 oz

✅ Workout 30 mins

✅Walk 10,000+ steps

✅10 mins journal, read or meditate

✅Less than 30 mins social media

PRE-WORKOUT SNACK - mini Rice Krispie 

BREAKFAST - Protein shake with collagen (43.5 g)

LUNCH - carne asada taco salad (Brody’s) (29 g)

SNACK - core power elite chocolate drink (42 g)

DINNER - 3/4 c chicken tacos (meat only with ranch on it) (25 g)

WOD:  3 rounds (did 3.5 rounds)

10 reverse curls (10lbs)

20 v-ups

10 leg lifts

100 crunches 

10 air squats

10 push ups (knees)

3 man makers (10lbs)

Run 300m

November 3, 2022

 5 rounds:

10 push ups (knees)

10 leg raises 

20 oblique twists (20lbs)

20 goblet squats (20lbs)

10 reverse bicep curls (10lbs)

20 step ups 

October 20, 2022

 3 rounds - 

5 Pull ups

20 Lateral arm raises (5lbs)

10 Reverse curls (10lbs)

10 Bench press (45lbs)

10 Hang PC (55lbs)

Then 3 rounds - 

30 Calf raises

10 leg raises

20 Oblique twists

100Crunches