September 30, 2022

 2 rounds:

10 DB Hammer Curls (10lbs)

10 DB Tricep extensions (10lbs)

10 Hip Thrusters (25 lbs)

15 Russian KB Swings 

20 air squats

20 push ups (knees)

20 v-ups

20 sit ups

45 sec plank

10 bench press (55 lbs)

10 leg raise

September 29, 2022

 

September 28, 2022

 Morning walk: 2.55 miles 

September 27, 2022

 3 rounds:

10 Alt DB snatch (20lbs) - 5 each arm

10 Bench Press (55lbs)

10 DB upright row (15 lbs)

5 Pull up banded 

10 Push ups (handstand push-ups & 5 real) 

10 Knees to elbow 

Cool down: 2 rounds -

10 reverse crunches

20 v-ups 

100 crunches 

September 22, 2022

 4 rounds:

10 Hip thrusters (2) 20lbs

10 DB alt snatches (20 lbs)

10 oblique twists (20lbs)

100 crunches

10 hang cleans (55lbs)

10 push press (45lbs)

Cool down: 10 bench press (55lbs) & 10 leg lifts

September 21, 2022

 2.6 mile morning walk with friends! 🙌🏻

September 20, 2022

 3 rounds:

5 pull ups (banded)

50 jumping jacks 

10 bicep curls (10lbs)

10 Bench press (55 lbs)

20 Plank arm taps

20 oblique twists (20 lbs)

Then 2 rounds:

Lateral raises (5lbs)

30 second Plank 

100 crunches 

September 19, 2022

 4 rounds:

200m run 

10 deadlifts (65lbs)

10 Bulgarian splits (2) 20 lbs

10 hip thrusts (2) 20 lbs

10 HR push-ups 

10 leg lifts 

Then….

2 rounds:

10 goblet squats (20lbs)

10 bench press (55lbs)

20 v-ups

September 15, 2022

 4 rounds 

10 Thrusters (45lbs)

10 Sumo Stance Hip Thrust (20lbs)

10 Bulgarian Split Squats (20lbs)

200m run 

September 14, 2022

 4 rounds:

50 jumping jacks

10 push ups (5 real, 5 knee)

20 v-ups

20 Russian twists (20lbs)

10 reverse crunches

20 sit ups 

Then 2 rounds:

10 push press (45lbs)

10 bench press (55lbs)

August 29, 2022

 4 rounds:

24 air squats

24 push ups (knees)

24 lunges

400m run

25 bench press (10 with 45lbs and 15 with 55lbs)

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen

Snack - banana, layered fruit bar & Smart Oat Bar

Lunch - (1) pig in a blanket (my favorite school lunch! 😋)

Snack - Quest birthday cake bar 

Dinner - 2 pieces French toast, healthy choice fudge bar, handful of Reese’s pieces Easter eggs 

Water - 88oz (plus 👇🏻)

12oz Essential Amino Energy 

August 27, 2022

 

Today’s exercise was a 1.5 mile walk down a country road at sunset. There’s nothing better than country living! ❤️

Breakfast - chocolate protein shake with collagen & roll with butter & freezer strawberry jam 

Lunch - 6 (homemade) meatballs and 1/2c chicken macaroni salad (and dessert:                 4 chocolate covered raspberries & 10 PB M&Ms

Snack - approximately 10 mini dill pickles with ranch dip & 7 chunks watermelon with a slice of home made carrot cake with cream cheese frosting. 😕 (It’s hard to turn down anything homemade from my MIL!)

Water - 80oz (plus 👇🏻)

18oz Essential Amino Energy 

August 26, 2022

4 rounds:

200m run 

20 v-ups

10 push ups (knees)

10 HR push ups

10 leg raises

20 goblet squats (20 lbs DB)

50 jumping jacks 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - wheat thins & cheese snack pack, layered fruit bar, banana

Dinner - small pork salad (no rice or beans) and 2oz house dressing & 2oz vinaigrette dressing 

Snack - almond butter granola bar 

Water - 74 oz (plus 👇🏻)

8oz Essential Amino Energy 

12 oz Electrolyte drink 

August 25, 2022

4 rounds:

20 goblet squats 

20 oblique twists (20lbs)

20 single leg glute bridge (10 ea leg)

400m run

3 rounds:

10 bench press (45lbs)

10 leg lifts 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - SMART Oat Bar

Lunch - salad (sunflower crunch) - 1/2 bag

Dinner - tomato sandwich 

Water - 112oz (plus 👇🏻)

14oz Essential Amino Energy 

August 24, 2022

 2.5 mile walk 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - Smart Oat Bar & layered fruit bar 

Lunch - BBQ Ranch salad kit (1/2 bag)

Snack - Chocolate chip cookie dough quest bar

Dinner - chick-Fil-a sandwich with sauce 

Water - 90oz (plus 👇🏻)

14oz Essential Amino Energy