(Source)
Good day dear readers! (said in a horrible faux accent of unknown region) I hope you a restful weekend.
The above picture would so be me and and I know some of you too! Ha!
Yesterday, Brent and I did this fun and fast workout. We used kettlebells but you could easily modify it to work for dumbbells.
A. 5 Swings (Dumbbell Option: Jump Squats or Dumbbell swings)
B. 1 Clean and Press
C. 1 Overhead Squat*
repeat 4 x (2 on each side)
REST!!
A-C are back to back without rest (a complex). Repeat complex 3x total.
*Overhead squats are an advanced move. Beginners should stick with regular squats.
Ascending Clean and Press and Squat Ladder
1 Clean and Press (each side)
5 Squats
2 Clean and Presses (each side)
10 Squats
3 Clean and Presses (each side)
15 Squats
Alternate with
Pull ups (maximum reps)
Rest and repeat ladder and pullups 3x. I did negative pull ups, i.e., jumped up to the bar and lowered myself slowly.
Bodybugg Update!
I’m right on track and lost a pound last week. It felt pretty effortless and I still ate lots of my favorite foods just not as much. I’m getting used to the Bodybugg online tracking. I’ve used The Daily Plate for years and LOVE IT!. I do not like the Bodybugg calorie tracking as well as the Daily Plate. I also used my personal coaching session. She was very nice and showed me a few things I didn’t know about the tracking system such as where to enter measurements to get a more accurate calorie burn. Yesterday, I took my body fat measurements I was guessing I was going to be between 20-22% and ended up at 23%. Not a bad guess. :D I’m not at all bummed about that number. Right now my eyes are on my goal of reaching my weight so I can test with the 12kg and loose jeans are just going to be bonus!
A look ahead into this week!
Brent’s High Protein Cream Filled Swedish Pancakes (Get excited!)
Another Girl Hero
My burlesque workshop experience…oh dear! ;-)
How was your weekend?
Hugs and High Fives,
Jenn
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so glad to hear that bodybugg is working! I have a gowear fit which is pretty similiar, but I never used it enough to have it make a difference.
Way to go! A pound a week will be no sweat for your RKC. Well maybe a little sweat. Looks like we have a good week to look forward to on girl hero.
Sorry you are still working the bugs out of your bug but I gotta say I’m terribly interested in your upcoming posts! Protein pancakes? Burlesque?? Woohooo!
Yay for a whole pound-that is significant! And yay for liking your bugg. I heart the daily plate more than life itself. Well, slight exaggeration but if it wasn’t so cumbersome I’d hug my laptop on the daily
Still very jealous of your bugg. Bugs and all.
Um, burlesque, you say..? Curiousity is piqued.
nice job! and thanks for the compliment
As your coach I receive 30/60/90 day summary reports on you – about 8+ pages. Stick with it and I would love to share this info with you –
Keep Moving Forward!
Oh great now I can’t lie to my readers about my progress.
here’s to you looking hot, loosing 1 lb, and doing your 12kg test!!!
Just got done reading the pancakes recipe, um YUM – but still too indulgent for me. But when I am going to indulge, I am going to try them.
I am really looking forward to the Burlesque review – I am going to try a Pole Dancing exercise class in a couple of weeks myself… A little nervous and intimidated, but excited about it too
♥ Chessi
Overhead squats are a workout in and of themselves. Thankfully, they’re easier with kettlebells than with dumbbells (or, god forbid, barbells). Good glimpse into a typical short but intense bell workout.