Tuesday Shoulders and Back

Warm Up, Shoulder Mobility Focus

Big Arm Circles 1x20

Light Dumbbell Shoulder Press 1x20

Light  DB Lateral Raises 1x20

Light TRX Body Row 1x20

Light TRX Archer Row 1x20 

Jump Rope 1x100 

10 Rounds of 

20 TRX Rows 

20 DB Shoulder Press 

60 second Down Dog

20 Light BB Bent Over Row (wide grip) 

60 100 Jump Ropes 

Cool Down Stretch 

Monday Workout 9/8: LEGS AND CARDIO

Monday Workout 9/8: LEGS AND CARDIO 

Warm up: Dynamic Stretching, hip mobility, and 600m jog. 

Strength: Reverse Kettlebell Goblet Lunges 5X6 each leg. 

Girls - (25lbs) Guys - (35lbs) 

2 minute intervals 

-60 seconds: jumping jacks 

-60 seconds: skaters 

--rest 60 seconds--

-60 seconds: high knees

-60 seconds; shuffle side to side

--rest 60 seconds--

1 minute intervals 

-60 seconds: mountain climbers

--rest 30 seconds--

-60 seconds; burpees

--rest 30 seconds--

-60 seconds high knees

--rest 30 seconds--

60 seconds side to side squat jumps 

8 - 30 second intervals (do this alternating with a partner) 

30 seconds: ViPR Jump Squat thread the needle with 180 turns 

--rest 30 seconds-- (while your partner is working) 

Cool down; jog 600m and stretch legs. 

NUTRITION BASICS PART 1.3: EAT PROTEIN DENSE FOODS WITH EACH MEAL

NUTRITION BASICS PART 1.3: EAT PROTEIN DENSE FOODS WITH EACH MEAL 

By: John Stull, NSCA-CPT, Pn1, FMSC

"We are what we repeatedly do. Excellence, then, is not an act, but a habit."

-Aristotle 

Below we are going to visit a key habit to a healthy life style, eating protein with each meal. Before we get into this next habit, let us be reminded of why habits are important. 

"It’s sometimes a painful process. It’s a change that has to be motivated by a higher purpose, by the willingness to subordinate what you think you want now for what you want later. But this process produces happiness, “the object and design of our existence.” Happiness can be defined, in a part at least, as the fruit of the desire and ability to sacrifice what we want now for what we want eventually."

- Stephen Covey, 7 Habits of Highly Effective People.

Breaking bad habits and implementing new or better habits is no easy task. But as we know, nothing worth having ever came easy. Stephen Covey said it best, "sacrifice what we want now for what we want eventually." This follows the principle of delayed gratification. If we always give in to our immediate impulses and desires, if we do not think forward, the things we want most, the things we know take time and effort, will never come to fruition. But if we can say no to the drive through when we are starving, get to the grocery store, and make it home to cook, then we make it one step closer to making our health and fitness goals a reality. Delaying our gratification once or twice a week just does not cut it though, to make lasting habits that stay with us, we have to take that same perfect step, over and over and over and over until that step no longer has to be intentional, eventually that perfect step comes natural!

Be intentional with the habit of eating protein at each meal and you will be well on your way to having to body composition you desire.
Why eat protein dense foods with each meal?

• Protein offers the building blocks necessary for tissue growth and repair. In fact Protein is the only macro nutrient that has the ability to do this.

• Protein keeps you more full for a longer period of time. So when protein is the staple of your meals, you will eat less often and you will need smaller portions to be satisfied.

• Protein promotes lean muscle mass and the more lean mass we have, the higher our metabolisms stay.

What does protein do for performance?

• Protein improves athletic performance and strength.

• Protein promotes strong tendons in order to reduce injury and faster recovery from hard workouts. The faster we recover, the sooner we can get back to our workouts and the faster we make progress towards our goals.

What does protein do for our over all health?

• Improves bone density and reduces risk of osteoporosis

• Improves brain function

• Promotes better sleep

• Lowers blood pressure

• Increases life span and quality of life.

Here are some examples of protein dense foods;

• lean meats such as beef, chicken, turkey, bison, venison

• fish such as tuna, cod, salmon, (wild caught is always the safest and best tasting)

• eggs

• beans, legumes, peas, tofu, tempe

• Protein supplements

1. milk-based: whey, casein, milk protein blends

1. plant-based: pea, hemp, rice, so

To ensure that you get enough protein in your diet, try to each at least a palm sized portion of protein 3-4 times a day. This can vary depending on your body type, gender, goals, etc. Another fun fact that motivates us to eat protein with each meal is that when starchy carbohydrates, (potatos, pasta, grains, etc) are consumed without protein, they primarily get stored as fat rather that viable energy in our muscles.
So if you want to fast track your health and fitness to achieving the best you possible, eating protein dense food with each meal is a necessary habit to implement in your every day nutrition.

For more information, recipes, supplements or health tips, please visit ***livelauralees.com***

FRIDAY 9/4: FULL BODY HIIT

FRIDAY 9/4: FULL BODY HIIT
Free Friend Friday Workout

Plenty of Surprises for this workout :)
Equipment - ViPR **What is ViPR?**

Warm Up - 1/4 mile jog
10 Lift+Curl+Press
20 Squat+Press
30 Front Squats
40 Rainbows
50 Split Stance Chops (25 each side)
60 Split Stance Lifts  (30 each side)
70 Side to Side Tilt Shuffles
80 Uppercuts
90 Jabs

Coo Down - 1/4 mile jog

THURSDAY 9/3: CORE/CHEST/ABS

THURSDAY 9/3: CORE/CHEST/ABS


Warm Up: 
20 Dowel Up and overs
50 seal jacks
20 lunges w/OH reach

Strength -
Push Ups 5 sets almost to failure.
(If 8 perfect push ups is all you could possibly achieve, then stop at 7.)


5x15
Dumbbell Chest Press
Barbell Bicep Curl
Dumbbell Lying Tricep Extension

5 rounds
10 ViPR Prone Plank Drag through.
20 Bosu Prone Plank Spiderman Knees to elbows.

5x10
ViPR Floor Wipers
ViPR Cross Crunch End to Toe
ViPR Sit Ups
ViPR Prone Ab Roll Out

Team Relays 
ViPR Prone Plank Lateral Shuffle with ViPR Pull Through

Wednesday, 9/3. Legs, Glutes, and Cardio

20, 17, 14, 11, 8, 6, 4 Reps for time.
Kettlebell Swings, 25lbs girls, 35lb guys
Box Jumps
ViPR OH Lunges
Glute Bridges, hold each for 2 counts.
Jump rope X10 (or spin 60sec)

TUESDAY 9/2: Back and Shoulders

TUESDAY 9/2: Back and Shoulders 
Equipment Needed; TRX, light dumbbells, and Loaded Barbell 20-50lbs. Can be a partner workout. 

• Warm Up: 2x15
• Good Mornings 
• Supermans 
• Lateral DB Shoulder Raises 
• TRX Body Rows 
• Superset 1: 5x6
• Atomic TRX Pull Ups 
• Push Ups (hand release or box if needed) 
• Forward Lunges each leg 
• Circuit 2: 4x10 
• BB Bent Over Row 
• TRX High Row Face Pull 
• 20 Prisoner Squats 
• Circuit 3: 3x15
• BB Upright Row 
• TRX Rear Dealt Fly ("Y" Row) 
• TRX Body Row 
• Stiff Leg Dead Lifts (light) 
• Squat Jumps 
• Cool Down: Stretch Back, Lats, and Shoulders 5min.