ZWOW # 17 - Wall Walks

Ok, I can tell this one is gonna be an arm killer -

12 minutes AMRAP

1 round =

• 5 Wall Walks
• 10 Wall Lunge (each leg 1x = 1 rep, so 20x)
• 15 Plank Wall Touch (each arm 1 = 1 rep, so 30x)
• 20 Wall Sit w/march (each leg 1x = 1 rep, so march and count to 40)

Zuzana did 2 rounds plus started the 3rd round up to 14 plank wall touches.  I'm going to do 3 rounds for time.


Video here

Good luck, yikes!

~ time lapse ~

Ok, just did that.  I could hardly walk in the handstand, so I modified by keeping my feet on the ground and walking my hands to my feet into a downward dog position, then bracing my arms while walking my feet up the wall, trying to hold the handstand.  Burner.  Easier than what Z did.  With that intermediate modification, I did 3 rounds in 11:45

ZWOW #16 - Renegade

15 minutes - AMRAP (As Many Rounds As Possible)

1 round = 10 reps of each exercise below -

1. Renegade Rows (Z used two 20 lb dumbbells - yikes!)
2. Overhead Lunges (Z used one 15 lb plate)
3. Squat Jump Burpee
4. Crab Toe Touches (touch each toe = 1 rep)
5. Sumo Deadlift High Pull (Z used 35 lb kettlebell)

Z's score = 3 rounds (the video says 4, she was about to start her 4th, but completed 3)
Video here

I'll post how I do in the comments

ZWOW #15 - Skull Crusher

Just did ZWOW 15 and it was great!  (...hope I'm not sore for 5 days again this time...)

5 rounds for time
1 round = 10 reps of each

1. Ground to Overhead 
2. Single leg weighted squat (10 each leg)
3. Skull Crusher
4. V up
5. 180 Lat Jump Burpee

Zs time was 26:28
I beat her on this one, I got 24:56!  Woo!
Watch the Video here
(or below)

Yoga with Exercise Ball

I don't know why I'm on a yoga kick right now, but I'll try to take advantage of it while I'm here and see where it leads. Going to do this video tonight.

Stretching

So I did ZWOW #14 on Tuesday and I'm still sore from it.  My quads/thighs.  Man, I was able to do the whole thing without too much struggle, felt like the same good workout as usual, but those jump lunges with weights must have done me in.  I might have used too much weight - I was holding two 15 lb. dumbbells.  Zuzka didn't say what she was using, or if she did I didn't catch it.  All I heard her say was for men to pick up 30 lbs, so I figured "Ok, if that is two 30 lb dumbbells, then I'll do two 15 lbs." and looking at Z's, they looked like 10, 12, or 15 lb. dumbbells, I don't know, maybe it was just 10 and I was doing the man-workout, thus why I still can't walk without pain.  But I've been doing my May challenge stretching and that's been great- it feels good, and doing those 4 stretches in the video above (see the video in the "This Month's Challenge" tab) makes me want to keep extending and breathing, I want to do a full camel by next year.  Do you think that is possible?  How long does it take a person to get to that flexibility point of a 10 if they are starting at, say, I'm guessing I'm a 4 right now, maybe a 5?  I can hold a wheel pose for 1 minute, does that make me a 5?

I shall research it.  And I've been eating well, I think that stretching gets me in tune with my body and feels kind of like a workout, same effect, so it's been allright.  Going to do ZWOW 15 or 16 tomorrow I hope.  Might just go on a run with Corey.  We'll see.  :)

Pregnancy Workouts

Pregnancy Workouts

Here are some workouts I did during my last pregnancy - my baby was born in September 2011:

Upper Body -
1) seated shoulder press with 12 lb. dumbbells
2) side and front raises - 5 lb dmbls
3) bicep curls

July 30, 2011 - last trimester
50 back lung with twist holding exercise ball
50 plank w/knee tuck alt
50 lunges holding 5 lb dmbls
50 deadilft with 50 calf raises do each in sets of 10
100 side to side squat with leg kick out to side
1 min plank/ 1 min reverse plank 3x alt

on vacation in Park City
Aug1st
1000 stairs

Aug 2nd
400 lunges, planks

Aug 3rd Wed
Brutal 400
back lunge knee up
back ply/shoulder press
dead lift
snowboarder
lat pull

Fri Aug 5th
10 min planks

Sat Aug 6
lower body
upper - back, chest, shoulder
walk .5 mile

Mon Aug 8
180 switch touch
squat hip thrust
80/20 left
80/20 right
side lunges
groggy jump
planks 1:30 intervals center, reverse, side 10 hip thrust ea side, reverse, center

Tues - yoga stretching

Wed - Aug 10
400 lunges in back yard
BFL style calf and deadlifts
11 min elastic ban holds for sho, bi, tri, chest,
squat thrust 14x, 13x, 13, 14x

Thurs - Brutal 400
1) squat w/arms behind head
2) bed crunches
3) wide knee push ups
4) pendulum 25 each leg

Sat Aug 13
yoga 7 min
shoulder press bfl
upper body with elastic band

Mon
400 lunges + 6 min planks

Tues 12 HIIT
180 touch
squat hip thrust
80/20 left
80/20 right
side lunges
froggy jump

Wed Brutal 400
BFL style upper body
100 shoulder
100 bicep
100 chest
50 flys
50 push ups

Sat - 2 min upper body hold
w/elastic band
3 min table
3 min plank

ZWOW #14 - Curls & Lunges

Did this one yesterday, and my legs are so sore today.  I'm pretty positive it's from these weighted jump lunges here and not from my 400 lunges Monday. You want to give it a go?

1 round = 10 reps of each exercise

1. Push Up Press
2. Thruster
3. Back Curl Lunge
4. Preacher Curl
5. Weighted Lunge Jumps
6. Broad Jump Burpee

Do 5 rounds for time.

This was a great workout - Video Here
Z's time = 18:22 (she killed me - I got 24:59)

I used two 15 lb dumbbells for my weights, except for the preacher curls I couldn't do 15 and switched out for 12 lb dumbbells for that one.  Doing those jump lunges with weights, holy moly, I'm stinkin' sore today.  Going to go warm up and stretch and work on my flexibility today!