Killer Workout Wednesday

Workout Wednesday is a major trend among health and fitness bloggers and I spent a shizz ton of time in the gym so I figured I'd share what I did today because I am already sore....

1 hour on the elliptical (30 minutes of fat burn and 30 minutes of hill intervals) this got me to over 4 miles and over 600 calories.

Then here's the leg set: (if you have stairs in any part of your home good luck making it to the top after this)
leg press resisted at 165 lbs 13 reps
Box dips (single leg squats) 27.5 lb dumbells 10 reps each side
Between each side of box dips do 10 reps of jump squats from sissy to sumo
leg press resisted at 175 lbs 13 reps
box step ups :45 each side
Weighted squats 20 lb bar 15 reps sumo and sissy x2
175 lb leg press 15 reps
(If you're not dead now you're probably God)
Box dips (single leg squats) 27.5 lb dumbells 10 reps each side
Between each side of box dips do 10 reps of jump squats from sissy to sumo


Core Combo
1:00 plank
:45 side plank each side
15 rainbows (drop hips from one side to the other in a normal plank)
20 ball rolls

75 crunches (switch style every 25)

With the elliptical set this workout took me about an hour and 45 minutes.

I also wanted to share a bit about nutrition.  Not to brag, but I have seriously been killing it since I've been back!

Here are some pics of dinners!

Rice noodle chicken stir fry

 White Chicken Chili and Paleo "corn" bread

Steamed veggies and Trader Joes stuffed flouner

Let me know if you want recipes! 

C