Gobble Wobble Workout to Burn that Turkey Neck

Click HERE to Download Your FREE 50-10 Holiday Track by my buddies BJ and Topher at Workout Muse

50-10’s – Just push PLAY and bring sexy back!!

You will alternate between 50 seconds of work and 10 seconds of rest for the
following five-exercise circuit. Pause the music and Rest 45-60 seconds. Repeat the
circuit for a total of 20 minutes.


MONDAY: November 23, 2009

1.Bent Knee Push ups - Bodyweight
2.Bicycle crunches - SLOW
3.Squat Jumps (Rest half-way)
4.DB squats – 15 lbs +
5.2-arm DB Tricep Overhead Extension – (Either one 20 lbs DB or 2 – 10 lbs DB)

TUESDAY: November 24, 2009 – Moderate Cardio – Perform 30-60 minutes of moderate cardio, maintaining heartrate above between 60-80% of max heartrate. (jogging,
running, biking, swimming, rowing, stairs…)

WEDNESDAY November 25, 2009
1.Bent over 2-arm DB Row
2.Single leg squats with weight (switch feet half-way)
3.Single leg Alternating arm DB Curls
4.Staggered Stance 2-arm DB Overhead Shoulder Press
5.Single leg 2-arm DB Side Raises

THANKSGIVING DAY – Do this in the morning. 10-minutes of jumping jacks. Do the
50-10’s Workout Muse audio and Perform jumping jacks every other 50-10 circuit. Do
this before the food and drinks so you won’t feel like crap when you eat the yummy
foods.

FRIDAY: November 27, 2009
1.Bent Knee Push ups
2.Bicycle crunches - SLOW
3.Squat Jumps (Rest half-way)
4.DB squats
5.2-arm DB Tricep Overhead Extension

SATURDAY: REST

SUNDAY: Moderate cardio like on Tuesday

Click HERE to Download Your FREE 50-10 Holiday Track by my buddies BJ and Topher at Workout Muse

VEGAS, Baby and you would have been proud...

The title were the words from client Mary Rembold of St. John's and here is an email from her.

After reading it, please leave a comment below. Let us know how you think she did.

Were her choices bad or good?

============

Kri and Dorn,

OK, so I went to Vegas for 4 days and I only had one cheat meal…. Plus a few drinks, but all in all, I did GREAT. I did not Journal, I took pictures!

Attached are photos of all my meals I bought except the fancy restaurant where we split a 12 oz sirloin and a lobster tail, and bread pudding with bourbon sauce for dinner – absolutely the only meal I have felt guilty about in 8 weeks.

There were two other breakfasts, but they were coffee, banana, yogurt….

But otherwise:

Monday:
Dinner 1: (pic) Broiled Tilapia, side salad w/ fat free dressing, rice, Rum & diet coke.

Tuesday:
Breakfast, coffee banana granola bar
Lunch 1: (pic) That’s a Portobello Burger on whole wheat bun, same side salad, beer… gave my chips to Hubby!
Buffet Dinner (pic) – 2 shrimp, salad, asparagus, pita bread with Hummus, Crystal Light iced tea.

Wednesday:
Buffet Breakfast (pic) – Fruit salad, banana, oatmeal with raisins, walnuts, and 1 TBS syrup, coffee. There’s a ½ mini bagel and lox on the plate, too. Didn’t eat it.
WORKED OUT - ran/walked 2 miles in 29 minutes… including warm-up and cool down and did one 8-minute Tabatas for core.
Big Dinner out!

Thursday:
Breakfast: Banana, granola bar, coffee
Snacked on raisins, pretzels when we drove to Hoover dam
Ate a granola bar and some peanuts on the plane
Ate homemade chicken vegetable soup & crackers when we got home at midnight.

I know it would have been nice to get more protein, but I’m glad I didn’t use that as an excuse to eat some fast food junk.


I took Nutri-grain bars, raisins, and whole wheat pretzels with me in case I got famished.

I need to weigh and measure tomorrow. I know I’ve made progress…. My clothes fit it…. Some of the previously “too tights”, are getting to not just fit, but be loose. Oh and the anniversary dress, I had planned to take and wear with a girdle… was almost too big!

$20 Holiday Special with Sexy Back Boot Camps in Kansas City!

Limited Time!!

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