Fit, Fierce, & Fabulous

April 26, 2012

Rocko 79

Heavenly, Challenging 75 minutes

Full Body-2 sets

-50 Knee Highs
-10 Jumping Jacks
-10 Jump Squats
-20 Wall Push Ups
-10 Shoulder Presses
-20 Bicep Curls
-10 Skull Crushers
-10 Jumping Lunges
-2 min Wall Sit
-20 Calf Raises
-10 Toe Touch Sit Ups
-15 Reptile Crunches
-10 Dead Lifts

26 min
180 calories burned

April 10, 2012

BRAN #

Cardio w/Gus-25 min

Calories burned 174

April 3, 2012

BRAN

Full Body

15 Deadlifts 10lb
20 Wall Push-ups
10 Shoulder Presses
20 Squats
20 Tricep Extensions 10 lb
10 Crunches
10 Twist Crunches
10 Bicycles
40 Calf Raises
10 Standing Lunges (1 leg raised)
20 Bicep Curls
10 Supermans
10 Oblique standing crunches 10 lb

No rest, 10 min
100 calories burned

April 1, 2012

~~~~ Rocko 65 ~~~~

10 minute cardio warm up

Zuzka LIght ZWOW 9
Santana Push Ups = 10
3 Pulse Squat Jump Tuck = 5
30 Crab Toe Touches = 30
Low Jacks = 20

I complete 3 Rounds in 10 Minutes

20 minutes fat burn cardio 135 HR

Total Time 41 minutes
518 Cals
185 high heart rate
147 average heart rate

March 31, 2012

Rachelle 64

Warrior Dash

5k with obstacles
So much FUN

March 29, 2012

BRAN #16

Cardio-running w/gus 20 min

heart rate: 130-180 ( I needed to run hard today)
calories burned: 197

March 28, 2012

~~ Rocko 63 ~~

Cardio
31 minutes
134 avg HR
5.0 Incline
3.8 mph

330 Cals

March 27, 2012

BRAN #15
Abs & Cardio

15 twist crunches with legs on swiss ball
15 reach for the ball crunches (swiss ball in air between legs)
15 reverse crunches
15 Reptile crunches (each leg)
15 knee pumps
20 Mountain Climbers

20 min running with gus

heart rate average 140-145
calories burned 247

~~~~~ Rocko 62 ~~~~~

Sexy Sweat On Me Mash Up BodyRock Workout

24 Rounds 10/30 = 16 minutes
One Arm 15 lbs Swings Alternating 16, 17, 15
15 lb weighted squat, press up, Knees to Shoulders: 6, 5, 5
Plank, to Elbows, to Star Jump, 4, 5, 5
Backward Lunge Kick Up w/15 lbs: 7, 7, 8
Star Ab Toe Touches 17, 21, 22
Pendulum Kicks: 48, 54, 56
Mason Twist w/ 15 lbs: 25, 22, 22
Standing Side Squat Twists w/15 lbs: 8, 8, 6

Cardio Burn-Outtt
2 minutes 6mph
2 minutes 4mph
20 Boy Push Ups
20 Prisoner Squats
2 minutes 6mph
2 minutes 4mph
10 40lb press ups (machine)
5 each leg Pistols (one legged squat)
*Repeat above one more time
Total time 27:00 minutes
5.0 Incline

620 cals..... I'm not sure how accurate it is.... hahahaha

March 26, 2012

BRAN #14

20 min cardio-running w/gus

...heart rate 140-149
...calories burned 165

~~~~ Rocko 61 ~~~~

Cardio
30 min
323 Cals
135-140 HR

March 19, 2012

BRAN #13

8 Week Trim-Leg & Butt

•Squat with Butt-Kick (10 each leg)
•Single-Leg Lunge (10 each leg)
•Deadlifts (20)
•X Jumps (15)
•Wall Squat (1 min.40 sec)
•Jumping Lunges (16 each leg.)
• Calf Raise (20)
•Calf Raise Ballerina (20)
•Calf Raise Toes In (12)
•Inner Thigh Squeeze (1 min.)
•Hip Lifts on the Ball (20)
•Fire Hydrant (10 each leg)

25 min workout
5 min stretch

March 18, 2012

BRAN #12
My own burn-out

Warm Up
~50 Knee Highs
~25 Jumping Squats

Workout~no rest
~20 Push-ups (5 normal)
~20 Overhead Tricep Extensions
~20 Bicep Curls
~20 Shoulder Presses
~1 minute Arm Circles
~20 Chest Press on Swiss Ball

Cool Down
~50 Knee Highs
~50 Front Jumps

20 minutes
5 minute stretching

March 15, 2012

BRAN #11
Abs

Side Plank Raises (20 reps)
Plank (hold 1 minute)
Knee Pump (30 Reps each leg)

Elevated Leg Crunch (30 reps)
Dolphins (20 reps)
Twist Crunch with Swiss Ball (10 reps per side)
Reverse Crunches (20 reps)
Mountain Climber (30 reps total)
Extended Crunch on Swiss Ball (30 reps)

15 Minutes
5 Minutes stretching

March 12, 2012

Rachelle 56

Turbo Fat Blaster Workout

Bran #10
8 Week-Back & Chest

Dive Bomber Push-up (15, 15)
Push-ups (12, 8)
One Armed Row (15, 15)

Swiss Ball Dumbbell Chest Press (15, 15)
Dumbell Rows (15, 15)
Shoulder Presses (15, 15)
Superman Back extensions (15, 15)

I added the things in blue because I didn't have the stuff for the workouts on the blog,
20 minutes
5 minute stretch

March 11, 2012

rocko 55
Zuzana Light - ZWOW # 8 3-8-2012

March 10, 2012

BRAN #9

8 Week Trim-Ab Workouts

Side Plank Raises (20 reps)
Plank (hold 1 min.)
Knee Pump (1 min.)

Side Shaper (20 reps)
Elevated Leg Crunch (20 reps)
Dolphins (20 reps)
Swiss Ball Oblique Crunches (only 8 reps)
Swiss-Ball Jackknife (didn't do)

Pull Up Bar Twists (didn't do)
Plank Pike-Up (20 reps)
Dumbbell Side Dips (20 reps)

took me about 12 minutes. I was supposed to do this twice but I was exhausted...maybe next time.
5 minute stretching

Rocko 54

Super Man Squat 2min = 34 reps
Single Leg Towel Side Squat R 1min = 18
Singe Leg Towls Side Squat L 1 min = 18
Pistol R 1 min = 16
Pistol L 1 min = 12
Star Jumps 2 min = 23
Wall Sit 2 min (one 10sec pause)
Jump Lunges 2 min = 62
Single Leg Calve Raise R 1 min = 50
Single Leg Calve Raise L 1 min = 50
Inner Thigh Squeezes (used balloon between feet) 2 1/2 min = 278 pulses
Hip/Butt Lifts on Chair 2 min = 45 lifts
Fire Hydrant R 1 min = 28
Fire Hydrant L 1 min = 29

23 minutes = 408 cals

Cardio...
Bike for 43:00

Heart rate monitor did not track cals/hr due to interference with bike

March 8, 2012

BRAN #8

8 week Trim (extreme-leg-and-butt-workout)

•Squat with Butt-Kick~ 15 each leg

•Single-Leg Squat without Towel ~15 each leg

•Single Leg Squat ~Didn't do

•X Jumps 15

•Wall Squat 1 min.

•Jumping Lunges~ 15 each leg

•Single-Leg Calf Raise~ 25 each leg

•Fire Hydrant~ 10 each leg

I added these

•10 lb Dead Lifts~ 10

•Reverse Crunch~20 Reps

•Russian Twist~ 30 Total

20 Minutes

5 Minutes Stretching

Rocko

Run, Sprint/Burn Out Up Hill/Breath....SPRINT

Made it up hill in 4 attemps....goal TWO

KILLER...FUN

March 7, 2012

Rachelle
52
50 minutes
4.0 Incline
3.8 Speedwalking
579 cals