Happy Birthday, Mamaw Ollie & Grandpa!

We celebrated Mamaw Ollie's and Grandpa's birthdays this past weekend.  How blessed we are to have them in our lives!

Wren & Judson's First Trip to the Dentist

Wren and Judson visited the dentist for the first time this week, and they did fantastic!  They loved it so much that every day since then they've asked to go back...

February 2019

CHEST & BACK:  METCON

Set interval timer for 35 seconds (30 seconds to go, 5 seconds to change exercise).  Short break between each round.

Round 1:

Bent Over Row (1: 50 lb. barbell)

Jump Rope

Bench Press (1: 65 lb.)

Jump Rope

Repeat for a total of 3 times

Round 2:

Assisted Pull Up (1: 90)

Lateral BOSU Side Step

Arm Release Push Up

Lateral BOSU Side Step

Repeat for a total of 3 times

Round 3:

Reverse Grip Inverted Row (on Smith Machine)

Pop Squats

Incline Dumbbell Squeeze Press (1: 20 lb. dumbbells)

Pop Squats

Repeat for a total of 3 times

Round 4:  

Face Pull

High Knees

Stability Ball Chest Fly (1: 25 lb. dumbbells)

High Knees

Repeat for a total of 3 times

Round 5:

Skiers (1: 10 lb. plates)

BOSU Toe Taps

Stability Ball Two Arm Dumbbell Pullovers (1: 7.5 lb. dumbbells)

BOSU Toe Taps

Repeat for a total of 3 times

30 Minutes steady state cardio

LEGS: Supersets

3 sets of 12 with little rest between each superset.  Short break between supersets.

Sumo Goblet Squat (1: 30 lb.)
Barbell Good Morning (1: 40 lb.)

Weighted Wall Sit (holding a plate, ball or dumbbell against chest) (1 minute) (1: 25 lb. plate)
Reverse Lunge (holding a plate, ball or dumbbell against chest) (1: 25 lb. plate)


Dumbbell Squat (hold dumbbells at shoulder height) (1: 20 1b.)
Weighted Walking Lunge (hold dumbbells at shoulder height) (1: 20 lb.)

Bulgarian Split Squat (hold dumbbells at your sides) (1: 25 lb. dumbbells)
Dumbbell Romanian Deadlift (1: 25 lb. dumbbells)

Barbell Pause Squat (hold for two seconds at the bottom) (1: bar)
Lateral Dumbbell Lunge (hold dumbbells at shoulder height) (1: 12 lb. dumbbells)

Dumbbell Step Up (hold dumbbells at your sides) (1: 20 lb. dumbbells)
Barbell Glute Bridge (1: 45 lb. plate)

10 minutes intervals with battle ropes/jump rope, etc. (30/30)

ARMS:  Strength Circuits

Go through the circuits 5 times without stopping followed by the HIIT workout. 12-15 reps (except for pyramid sets).

180 Degree Barbell Front Raise

Barbell Drag Curl

Nosebreakers

Standing Arnold Overhead Press (Pyramid)

Dumbbell Bicep Curl (Pyramid)

Triceps Rope Press down (Pyramid)

Seated Lateral Raise

Seated Hammer Curl

Overhead Triceps Press

Incline Bench Reverse Pull/Flye Combo

Two-Arm Incline Dumbbell Biceps Curl

Dips

Rowing Machine HIIT (30 seconds on/off for 10 minutes)

HIPS & CORE

10-15 per side, 3 - 5 sets (increasing sets each week)

Stability Ball Hip Series
Bicycle Crunch (30 Seconds)
Back Extension (30 Seconds)

Standing Single Leg Knee Drive
Single Arm Sliders (30 Seconds)
Hollow Body Hold (30 Seconds)

Band Assisted Single Leg Squat
Feet Up Russian Twist (30 Seconds)
Single Leg Sliders (30 Seconds)

Rotating Airplane
Side Plank Hip Raise (30 Seconds each side)
Bird Dog (30 Seconds)

30 Minutes Steady State Cardio

15 MINUTES TABATA