• 50lbs Smith squats: 3 sets of 12
• 50lbs Smith lunges: 3 sets of 12 each leg
• 50lbs straight leg dead lifts: 3 sets of 12
• 45lbs calf raises: 3 sets of 15
• 90lbs Hack Squats: 4 sets of 8
• Stability ball jack knife: 3 sets of 12
• crunches: 3 sets of 20
• Leg raises: 25
• Plank: 3 sets of 30 seconds
• supermans: 3 sets of 30 seconds

Total Time = 40 minutes

Hi everyone, sorry I have been dormant for so long. although I have not been on Tumblr I have still been active. My biggest accomplishment is that I cut my 5K time down by 8 minutes! In April I finished a 5K in 43 minutes 15 seconds. In December I finished a 5K in 35 minutes 4 seconds. Woot woot! I’ve been running daily and I ran an 8m 28s mile at lunch today. 

Who knew I would become a runner!?

I lost 2 lbs and and 1.5% of body fat in a week!! I’m 5’2” current weight 114. I would like to be 115 with 10-12% body fat. When I reach that goal I will start entering fitness competitions.

The best part is I didn’t restrict my calorie intake. I consume approx. 1400 calories/day. I made small changes and saw rapid results 

my small changes:

- Increased water consumption

-ate a grapefruit everyday (this is the magic fat burning bullet)

-Increased protein consumption with a few snacks. I drink muscle milk (180 cals, 20 grams of protein) and eat power bars (300 cals, 23 grams of protein). 

-Increased my weights in my workout routine.

Ummmm, why didn’t any one tell me about the smith machine!?  I have been limited in how much weight I was squating because I can’t lift a lot of weight over my head (yet). But now that I’ve found the Smith, IT’S ON BABY! Squats and lunges here I come.

I ran a mile in 13 min 12 secs this morning. I am really proud because I shaved 3 minutes off my time since April. Let’s also consider that as of March I hadn’t run in about 8 years. Next goal, maintain that pace for a 5K.

Lunging row – step back  with your left leg into a lunge. With an 8 lb kettle bell row to the left. Step back to the front, lunge back with your right leg and row on the right side. Repeat 6 on each side

Lat throw downs – with a 10 lb. medicine ball raise the medicine ball above you head, really reach so you are on your tip toes, and then throw the medicine ball on the ground as hard as you can. Catch it mid bounce and repeat 12 times, really focus on getting that overhead stretch.

Sumo squat with upright row – holding a20 lb. kettle bell in front of you, do a sumo squat, let the kettle bell touch the ground, as you come up do an upright row. Repeat 15 times. Make sure you are working the right muscle groups by keeping your elbows lifted. If you lift correctly you shouldn’t be able to lift the kettle bell above your collar bone.

One legged lift – place an 8 lb. kettle bell on the floor in front of you. Standing on your right leg, keep you back straight and bend at the hips grab the kettle bell and come up (keeping a straight back use your butt and thighs to lift you) end by bringing your left foot next to your right but don’t let it touch the floor. Repeat 8 times then switch legs and repeat.

Wheel barrel – kneel on the ground, place a stability ball arm’s length in front of you. Rest your forearms  on the stability ball, lift your feet off the ground, tuck in your tailbone, tighten your abs. roll the stability ball out as far as you can, hold for 2 seconds, roll back in. repeat 10 times

Repeat the entire circuit 3 times.

Do not go out drinking the night before an 8 am boot camp. Where do I begin…

Basically I fumbled through my workout while hung-over. Fail.

Also sweating out sangria is gross.