Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
20 min as many rounds as possible (AMRAP)- we had stations set up:
10 barbell thrusters
15 chair dips
40 lunges walking with dumbbells (20 each leg)
15 standing mil press
30 weights calf raises
10 Min:
Abs and Gluts
1 min plank
100 Back kicks (50 each leg)
25 reverse crunch
50 Lay on back and thrust butt to the sky
24 Russian twist (12 each side)
100 fire hydrants (50 each leg)
Weekly Sticky: Phil 4:8 (look it up- it is a great one)
-I choose this sticky because thinking about positive things helps you de-stress and stress is one of the number one obstacles of weight loss
Nutrition tip:
Leave a few bites on your plate after a meal and save 100 calories. My friend Dana calls it her "self control bite"- she always leaves at least a bite of food on her plate. No more clean plate club. People say- "but there are starving people in Africa"....which is true, but unless you are shipping that last bite to Africa, the problem in the US is there are too many overweight/obese people.
Quote of the day:
"There is no substitute for guts"
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