Monday Motivation -

Another week is upon us. We have been given a gift. Another chance to reach higher and achieve something we never knew was possible!

"What you get by achieving your goals is not as important as what you become by achieving your goals." Zig Ziglar

MONDAY JUNE 23rd -

Making The Cut Day 21 and 25 with additional core and push up work:

• Dumbbell presses on balance ball - 40 reps with 25 pound dumbbells.
• Deep Squats - 100 reps NON STOP!!
• Step plyo - 3 mins
• Step plyo with 7 pound dumbbells with knee raise 3 mins
• Jump squats with alternating butt kicks - 2 mins
• Dumbbell flys with crunch on balance ball - 30 reps with 11 pound dumbbells
• Low Pulse lunges with 11 pound dumbbell - 80 reps
• Alternating dumbbell presses on balance ball - 40 reps with 11 pound dumbbells
• Surrenders with 7 pound dumbbells - 20 reps
• Bench dips - 60 reps
• Military shoulder press with lunge - 40 reps with 11 pound dumbbells
• Burpies - 40 reps - this was hard!!!
• W shoulder presses with leg extension 40 reps with 7 pound dumbbells and 30 reps with 11 pound dumbbells
• Tricep extensions with bands - 55 reps
• Modified Squat thrust with jump squat intervals - til fatigue
• Chair pose - 1 min
• Side plank with hip raise - 40 reps
• Sumo Jump Squat with 11 pound dumbbell - 30 reps + to fatigue.

Followed by push up and core work.

• Total Time - 110 mins
• Calories Burned - 812
• Caloric Deficit - 681
• HR - Avg - 68% Zone 2 , Max - 89% Zone 4
• Crunches - 100 with 11 pound dumbbell
• Pushups - 85 alternating wide-fly, scorpion, core, close grips. diamond and incline.

Fitness Note - What a wonderful day! Chest, Shoulders and Triceps. I feel so tired but accomplished!!