Monday and Tuesday workouts!

So Monday was SUCH a fun workout day. Me and the FIT GREEN GODDESS, TINA worked out together at Equinox. Since September, I've been reading ALL of her posts about her own workouts and super clean eating and recipes. Tina has been my ABSOLUTE inspiration and support for transforming my own body and sticking with this crazy lifestyle. So few people realize the absolute dedication it takes to live this way, but Tina is absolute PROOF that hard work pays off. 
Anyway, back to our workout! Tina let me plan it out, and this is what we dominated the gym floor with! 

• 

  Yesterday

  Liz Brody

  • todays workout: (i think i got the last treadmill section right, you can edit it because it was your structure!)
    HAD SO MUCH FUN!!! LOVE THE ENERGY..
    
    Treadmill:
    warm up .25miles walk at 4.0
    1 minute intervals:
    -6.0
    -6.5
    -7.0
    -backwards (5.3mph)
    repeat 3 times
    -after 3rd round, 1min at 8.0, 1 min at 4.0
    
    Totaled 17 minutes
    
    1st circuit: cables (3 sets 10 reps)
    -lat pull down (27.5lbs)
    -seated row (35lbs)
    -reverse grip tricep pull down (30lbs)
    
    2nd circuit: studio (3 sets 10 reps)
    -suitcase squats (holding 25lb kettlebells)
    -upright row (25lb kettlebell)
    -plank walks
    
    Back on the treadmill:
    AMP UP THE PACE!
    1 minute intervals:
    -6.5
    -7.0
    -7.5
    -backwards
    repeat 2 times
    third round:
    -7.0
    -7.5
    -8.0
    -walk at 4.0 til 15 minutes
    
    3rd circuit: Smith rack (2 sets 12)
    -Stiff legged deadlifts underhand grip w/bicep curl
    -stiff legged deadlifts overhand grip w low row
    
    4th circuit: (2 sets 12)
    -seated Bicep curl to overhead press (15lb dumbbells)
    -reverse fly's (5lbs)
    
    5th circuit: (3 sets 10) seated on bench
    -toe touches w/ 8lb medicine ball
    -overhead raise high V legs, sit back, return
    
    BACK TO THE TREADMILL ONE LAST TIME!
    -3.4
    -6.5
    -7.5
    -8.0
    repeat once, walk at 4.0 until hit 1 mile!
    
    
    then we stretched, foam rolled, chatted, and left ! 
    
    
    Tuesday: Dec 27th
    
    
    I ended up at Equinox around 12:15...and ran into Tina in the locker room AGAIN!! We hopped on the STAIR MONSTER for 25 minutes doing intervals of 60 and 90 for a minute each. That cardio was a slow and painful burn. My booty was fired up afterwards!! Having someone next to you is really the only way to NOT jump off the damn thing because its so hard.
    
    
    After the stair monster, i did some circuits:
    
    
    Cables: 2 sets 15 reps
    Stiff arm lat pull
    Tricep extension
    Reverse grip bicep pull
    Delt pull
    
    
    Weights: 2 sets 12 reps
    Lateral raises 5lbs
    Frontal raises 5lbs
    Plank-row-pushup
    
    
    Bench 2 sets 15 reps
    Fly with bicycle legs 7.5lbs
    Toe Touches 15lbs
    
    
    Bench: 3 sets 10 reps
    Step onto and over the bench, quick
    Throw-aways arms holding top of bench
    Windmills with shoulder press 25lb kettlebell (8 reps)
    
    
    Cables: 2 sets 20 reps
    Kickbacks
    Stiff legged kickbacks turned in 
    ----turned out 
    lateral hip flexor extensions
    
    
    Back extensions/decline obliques: 2 sets 12 reps
    Back extensions w/8lb medicine ball
    oblique crunches
    
    
    Stationary bike 100rpm 5 minutes
    
    
    Stretch, MAJOR foam roll, done !! 
    
    
    I also went grocery shopping at Trader Joe's right after the gym, bought a TON of veggies, including bell peppers in yellow/red/orange, my FAVORITE !! 
    
    
    Here was my favorite meal of the day:
    Dinner: 1 red bell pepper, filled with 1/3 cup cooked quinoa, and 1 can tuna with lemon juice, 1/2stick celery, and 2 baby carrots chopped in, sprinkled with golden flax seeds. YUMMY.
    
    
    BY THE WAY... there are about 30 calories in a medium bell pepper...Slice one or two up for an awesome on the go snack for the car or something to distract you from SWEETS!!! 
    
    
    Tomorrow , Tina has a SICK workout planned out for us! Can't wait. XOXO 
    Liz