Alright well I ended up not being able to do my workout Tuesday and I worked a 12 hour shift yesterday and now I feel so blah having missed two days! So I will be doing both of these today! (right now actually).

For each of the two 4 minute routines, set your interval timers for 4 rounds x 50/10. As always push at your max effort for the 50 second interval. Watch the videos for the workout tutorials and beginner variations.

Lisa’s scores for the weighted workout are as follows:

- Row Clean & Press, Squat & Press

- Ugi Push Up

- Lunge & Press & Switch

- Reverse Dips

Bodyweight Workout Scores:

- 2x Squat Jump, Tuck Jump & Switch Lunge

- Switch Press Up & Knee Tuck

- Switch Lunge & Kick

- 2 Jumps Forward, Burpee, 2 Jumps Backwards 

Link:

http://www.bodyrock.tv/2011/12/15/party-rock-workout-3-4-of-the-12-workouts-of-christmas/

I have a feeling I'm going to struggle with this one:

July 24, 2012

Instructions:

For each of the two 4 minute routines, set your interval timers for 4 rounds x 50/10. As always push at your max effort for the 50 second interval. Watch the videos for the workout tutorials and beginner variations.

Lisa’s scores for the weighted workout are as follows:

Row Clean & Press, Squat & Press

Ugi Push Up

Lunge & Press & Switch

Reverse Dips

Bodyweight Workout Scores:

2x Squat Jump, Tuck Jump & Switch Lunge

Switch Press Up & Knee Tuck

Switch Lunge & Kick

2 Jumps Forward, Burpee, 2 Jumps Backwards 

Link:

http://www.bodyrock.tv/2011/12/15/party-rock-workout-3-4-of-the-12-workouts-of-christmas/

Alright so Saturday ended up being kind of a crazy day so I didn't get my workout in so I will be doing the last workout I posted today

Skipping Sean's portion of the workout today and doing Lisa's 3X through

July 21, 2012

Interval timer to 50 seconds on 10 seconds rest. 3X through

2 SQUAT JUMPS + 2 PUSH UPS

SQUAT & DROP COMBO

MOUNTAIN CLIMBER HIGH KNEES

PUSH UP & HOLD

So today we go back to December for workouts until August when I will start the January challenge :)

JULY 20, 2012

INTERVAL TIMER SET FOR 30 SECONDS ON WITH A 10 SECOND REST.

FROG JUMPS & PRESS UPS

SKIPS

CLEAN & PRESS + SQUAT & PRESS

SKIPS

AROUND THE WORLD + SQUAT

SKIPS

SWITCH LUNGE & TWIST

SKIPS

ELEVATED PUSH UP

SKIPS

OBLIQUE & LEG LIFTS

Links:

http://youtu.be/VoItmWsBSSI

http://www.bodyrock.tv/2011/12/12/pumped-up-kicks-workout-routine-1-of-the-12-workouts-of-christmas/

Since I have officially caught up to the posts on BodyRock tomorrow I will be going to back to December and starting all over. Starting August 6 I will be doing the January 30 day challenge.

 Today's workout!!

Workout BreakDown: Lish’s Lite Workout

1) Butteryfly

2) Side to Side Burpees

3) Toe Touch

4) 10 Mountain Climbers 10 Star Planks using the pink Ugi ball

5) Seated Raise using the pink Ugi ball or Sandbag

6) Wood Chop pink Ugi ball or Sandbag

*I only have 12 minutes today so I will not be doing Sean's workout*

Links:
http://youtu.be/ZG_84kDvE4w
http://www.bodyrock.tv/2012/07/17/i-can-only-imagine-workout-get-pumped-on-the-patio-workout/

Yesterday's workout. It looks easy but it really kicked my butt!

Workout Breakdown:

Set your interval timer to 50 seconds work with 10 seconds rest. (Beginners try 30 seconds work or take breaks and modify where needed).  This workout is a total of 12 minutes!  Set your timers for 12 rounds if you are doing 50/10.

1) Get Ups

2) Plank Opposite Knee to Elbow (10) Plank Military Get Ups (10)

3) Crab Shack

4) Ab Ripper (Around The World) Use Paper Plates Or Towels

Links:

http://www.bodyrock.tv/2012/07/09/hot-mom-moves-bodyrock-lite-workout-with-lish/

http://youtu.be/jHzPl68S8P8

For dinner yesterday I made some zucchini boat casserole. Here's the recipe I used:

2 zucchini
1 lb ground beef (you can also used ground turkey or chicken)
1 onion
1 cup raw cheese
2 T ketchup or tomato paste
1/2 tsp salt
1/4 tsp pepper
1-2 bell peppers
1/2 cup sliced mushrooms (optional)

Trim the ends of the zucchini and cut in half lengthwise. Scoop out pulp and finely chop. In skillet cook ground beef, zucchini pulp, onion, peppers and mushrooms until meat is brown, drain is necessary. Remove from heat. Add 1/2 cup of cheese, ketchup, salt and pepper . Mix well. Season zucchini shells and spoon the mixture into the shells. Place in a buttered baking dish. Sprinkle with remaining cheese. Bake uncovered at 350 fort 30 minutes.

To make this a casserole I just skipped scooping out the pulp, quartered the zucchini and cut into chunks. I also cooked down the zucchini a little bit before baking it in the oven.


Yesterdays workout was definitely insane! Halfway through I wished I had done the reps instead, but I completed it! Here is today's workout and what I had to eat.

July 17, 2012

Set your interval timer to 50 seconds work with 10 seconds rest. (Beginners try 30 seconds or take breaks and modify where needed).  This workout is a total of 12 minutes!  Set your timers for 12 rounds if you are doing 50/10.

Workout Break Down

1) Forward Lunge With Squat

2) 2 Burpee’s 2 Squat Jumps

3) 1 arm get ups (modify with 2 arms)

4) Sandbag swings using the Pink Sandbag or Abdominal Crunches using theBodyRock Equalizer

For breakfast this morning I had my usual protein shake (see previous posts for what I put in it) and for snack and lunch at work I had diced watermelon, pistachios and a delicious salad

Salad ingredients:

Baby spring mix

Red leaf lettuce

Fresh corn

Fresh blueberries

Fresh strawberries

Dried cranberries

Northern beans

Avocado chunks

Dressing:

Fresh blueberries

Minced garlic

Mustard

Apple cider vinegar

EVOO

Tonight's dinner will be Curry chicken w/ riced cauliflower and steamed broccoli :) Yum! 

This workout is going to be insane!!!

I'm going to be doing the timed option, so I will be doing each workout for 50 seconds on with a ten second rest but you can do the rep option if you wish

Workout Breakdown:

1) Clean & Press – using the Pink Sandbag - 20 Total

2) Straight Abs - 20 Total

3) Get Ups & Jump – using the Pink Sandbag – 5 Total

4) Lunge & Twist - 10 Each Side (L & R )

5) Press Ups – 30 Total

6) Wide Leg 1/2 Burpee – 20 Total

7) Oblique Lifts – 20 Each Side (L & R)

8) Squat & Press – using the Pink Sandbag – 20 Total

9) Jump Mountain Climbers – 30 Total

10) Upright Row – 20 Total

11) Bicep Curl & Press – - using the Pink Sandbag - 20 Total

12) Wood Chops - using the Pink Sandbag - 15 Each Side (L & R)

13) High Knees – 30 Total

14) Ab Twists - using the Pink Sandbag - 40 Total

15) Sandbag Swing- using the Pink Sandbag - 20 Total

16) Bent Over Row - using the Pink Sandbag – 20 Total

17) Tuck Abs – 20 Total

18) Side Oblique Jumps – 10 Total

19) Tricep Dips – 20 Total

20) Ski Abs – 20 Total

21) Push-Up, Burpee & Tuck Jump – 5 Total

22) Spider Push-Ups – 10 Total (L & R Alternate)

23) C Sit Bike Abs – 20 Total (L & R Alternate)

24) Squat Up Down Punches – Total 15 Each Side (L & R)

25) 1 leg touch jumps – 15 Each Side (L & R)

26) Ski Jump Hooks - 15 Total (L & R Alternate)

27) Push-Ups & Oblique Drop – 15 Total (L & R Alternate)

28) Over Head Abs - using the Pink Sandbag – 10 Total

Links:

http://www.bodyrock.tv/2012/07/01/hot-butt-workout-real-time-workout/

http://youtu.be/OlCz_INSAIg