Author: Jess

Fitness

Partner Leg Workout


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Tonight my gym buddy came over to my house and we did a leg workout that requires nothing but your own body weight and a jump rope. If you don’t have a jump rope you can just jump in place. For the workout below choose one partner to be A and one to be B. When you are at the section of the workouts where A and B are noted do the exercise that corresponds to your letter.

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Exercises: 14 | Sets: 3 | Reps: 12 | Rest: 1:30
SL = single leg | kb = kettle bell | db = dumbbell

Warm Up
– 15 leg kicks, each side
– Adductor stretch, hold each side for 10 seconds
– Hamstring stretch, hold each side for 10 seconds
– Hip flexor stretch, hold each side for 10 seconds

Workout
– Sumo squat {tempo: 4/2/1}
– 
A) sprint up the driveway and back pedal down the driveway
  B) 50 jump rope {this exercise group is finished when this person finishes 50 jumps}
– 
Hip bridge {tempo: 4/2/1}
A) 50 jump rope {this exercise group is finished when this person finishes 50 jumps}
B) sprint up the driveway and back pedal down the driveway
– SL leg lift right side: lay on your left side and raise your leg up and lower back down
– SL double leg lift right side: lay on your left side and raise your leg half way up, hold,       raise all the way up, lower half way down, hold, lower all the way down
– SL leg adductor lift left side: lay on your left side, and lift your bottom leg up and lower   back down
– SL double leg adductor lift left side: lay on your left side and lift your bottom leg half   way up, hold, lift all the way up, lower half way down, hold, lower all the way down.
– A) sprint up the driveway and back pedal down the driveway
B) 50 jump rope {this exercise group is finished when this person finishes 50 jumps}
– SL leg lift left side: lay on your right side and raise your leg up and lower back down
– SL double leg lift left side: lay on your right side and raise your leg half way up, hold,   raise all the way up, lower half way down, hold, lower all the way down
– SL leg adductor lift right side: lay on your right side and lift your bottom leg up and   lower back down
– SL double leg adductor lift right side: lay on your right side and lift your bottom leg half   way up, hold, lift all the way up, lower half way down, hold, lower all the way down.
– A) 50 jump rope {this exercise group is finished when this person finishes 50 jumps}
B) sprint up the driveway and back pedal down the driveway

Cool Down
– Stretch
– Foam roll

Love always,

Jess

 

Fitness, My Journey

First week results


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This morning was weigh in and measurement day and although I was feeling great and like I had lost weight, the results said otherwise. I ended up gaining 0.4 pounds and losing 2/8″ overall. This was a good reminder that I shouldn’t always rely on the scale to say whether I’ve had a successful week or not. There are other non-scale victories that count as well.

Weight: 184.6 pounds      +0.4 pounds
Right calf: 14 1/8″             -1/8″
Right thigh: 24 7/8″          -2/8″
Hips: 44 2/8″                      +4/8″
Waist: 34 5/8″                    -1/8″
Chest: 37 2/8″                    -2/8″
Neck: 14 1/8″                     +2/8″
Right forearm: 9 3/8″       -0″
Right bicep: 12 4/8″          -2/8″
                                            -2/8″

The non-scale victories I am proud of are: bringing my lunch to work every day last week, eating out less, my clothes fitting more loosely, and reaching my 16 hour intermittent fasting goal for 5 out of the 7 days (the other 2 days were 15+ hours)! Intermittent fasting is something I have decided to try to restrict the hours I eat within a day. I’ve never been a huge fan of breakfast, so I have chosen to skip breakfast, something I did all throughout my childhood up until a few years ago. Doing the 16 hour fast this past week has left me feeling more energetic, lighter, and not as stuffed at the end of the day. 

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I recognize that restricting the hours I eat for the day isn’t going to be a big factor in my weight loss. I still need to focus on the foods I eat and the exercise I do. Last week I brought my lunch to work for 3 of the 4 days I was there (I go out to eat with a friend and her kids once a week) and it consisted of romaine hearts, ground beef, black olives and salsa. Light and simple. For dinners I primarily ate what my family cooked or leftovers. Not grabbing fast food felt refreshing and my wallet definitely appreciated it!

As far as workouts go I only got in two last week. One night I went and danced and then I did a mini workout yesterday morning with my sister. The lack of exercise was primarily due to pain in my upper back, but now that it’s subsided it’s time to get back into a routine. So tonight I went to the gym with my friend and we did back, biceps and cardio.

Exercises: 5 | Sets: 3 | Reps: 10 | Rest: 0:30
SL = straight leg | kb = kettle bell | db = dumbbell

Workout
– Bicep curls {set 1: 8 lb. db | set 2: 8 lb. db | set 3: 8 lb. db}
– 
Cross body bicep curls {set 1: 8 lb. db | set 2: 8 lb. db | set 3: 8 lb. db}
Cable lat pull down {set 1: 70 lb. | set 2: 70 lb. | set 3: 70 lb.}
– 
Cable straight arm push down {set 1: 5 @ 40 lb. & 5 @ 30 lb. | set 2: 30 lb. | set 3: 30 lb.}
– 
Cable row {set 1: 55 lb. | set 2: 55 lb. | set 3: 55 lb.}

Run
– 1:00 {incline 0.0 | speed 3.0}
– 5:00 {incline 0.0 | speed 5.0}
– 1:00 {incline 0.0 | speed 3.0}
– 
5:45 {incline 0.0 | speed 3.0} hit the 1 mile marker here at 12:45 total!
– 4:00 {incline 0.0 | speed 2.5}

Love always,

Jess

Fitness, My Journey

Mini Workout


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This past week I have spent many hours with a lacrosse ball pressed against my back in order to roll out the knots that have been causing me extreme pain. Thankfully this morning I woke up feeling somewhat better so I decided to get a mini workout in with my sister. And when I say mini, I truly mean mini, because all week long any sort of movement hurt. Thirty minutes of workout and ten minutes of stretching later my body felt refreshed.

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Exercises: 8 | Sets: 2 | Reps: 14 | Rest: 1:00
SL = single leg | kb = kettle bell | db = dumbbell 

Warm Up
– 15 high kicks, each leg
– 0:30 arm across body stretch, each arm
– 0:30 arm behind head stretch, each arm
– 5 head circles, each direction

Workout
– Stability ball crunches {tempo 4/2/1}
– Parallel bar hop overs {tempo x/x/x}
– Stability ball kb rows, right side {tempo 4/2/1 | set 1: 10 lb. kb | set 2: 7 lb. kb}
– Stability ball kb rows, left side {tempo 4/2/1 | set 1: 10 lb. kb | set 2: 7 lb. kb}
SL bicep curls, switch legs each set {tempo 4/2/1 | set 1: 6 lb. db | set 2: 6 lb. db}
Narrow squats {tempo 4/2/1}
Stability ball hamstring curl {tempo 4/2/1}
– Sprints up the driveway, walk back down 

Cool Down
– Stretch
– Foam roll

Love always,

Jess

Recipes

Chicken Enchiladas


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If you live anywhere in Ventura County you more than likely had to sit in the traffic yesterday caused by a plane crash on the 101 and an overturned truck on the 118. We are so accustomed to our free flowing drives on these sections of the freeways that when we sit in stand still traffic for 2+ hours it can throw off our entire routine. Last night was my turn to cook dinner for my family and my original plan to get home by 5:00 to start dinner obviously didn’t work out.

As I sat in the traffic I debated whether or not to pick up food instead because I honestly didn’t know when I would get home. Thankfully sitting in traffic gave me time to think about my goals and what steps I need to reach them. In order for me start living a healthier life it starts with not taking the quick way out, no matter what circumstances life throws my way. I ended up getting home around 6:00 and made chicken enchiladas. I kept the side simple by making guacamole and having some chips and salsa.

Chicken Enchiladas
recipe from my mom’s friend

Ingredients
4-5 boneless chicken breasts (I used 2 chicken cutlets since they have less fat)
1 can cream of chicken soup
1 tub of sour cream
1 sm can of chopped black olives
1 sm can of chopped green chili’s
1 large can of enchilada sauce (green or red, I used green)
2 cups shredded cheese (blend of cheddar and jack)
1 bunch green onions chopped
1 sm can of sliced black olives
10-12 flour tortillas

Directions
1. Cook the chicken until done (broil, boil, bake, bbq)
2. Chop or shred the chicken and place in a large bowl (I usually cut the chicken cutlets into small pieces before I cook them so that I can cut off the fat and blood specks)
3. Combine the chicken, soup, sour cream, can of chopped olives, chili’s and 1/2 the chopped onions and mix together
4. Take a 9×13 in casserole pan and spray lightly with PAM
5. Open the flour tortillas and microwave for one minute in the original bag
6. Take one tortilla and spoon the chicken mixture into the tortilla and roll like an enchilada, then place in casserole pan. Continue until all tortillas are filled. You have to gauge the mixture so you have enough for the 10-12 tortillas and nothing left!
7. Pour the enchilada sauce over the tortillas
8. Sprinkle with cheese over the sauce and top with the sliced olives and the rest of the green onion.
9. Bake at 350 degrees for 30 minutes.

Guacamole

Mix together:
– 3 avocados
– 1/2 tomato, chopped
– juice from 1/2 of a lime
– garlic powder to taste
– salt to taste 

Enjoy!

Love always,

Jess

My Journey

Give It Your Best!


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To give anything less than your best is to sacrifice the gift. – Steve Prefontaine

Let’s face it, sometimes you have all of these plans to kick ass at every area of your life, but then life decides to stop you in your tracks and make you rethink everything on your plate. At the end of July I was ready to put my focus full fledged into getting healthy again and back into shape. I was working out a few days a week, meal prepping or bringing leftovers to work, and was feeling really good about the track I was on. Then September rolled around. I started to work 14+ hour days, going to dance rehearsals for 3-6 hours twice a week, and taking 2 dance classes on top of that. The old me would have sucked it up and sacrificed sleep and resting time for getting a workout in. Something stopped me though. Two years ago when I was going through a similar season at work I took up boxing and as a result I injured a pectoral muscle. From that injury I have built up deep and painful knots in my upper back that hurt to the point of nausea sometimes. When those began to flare up I knew it was time to take a step back and rethink my plan.

With the Goddesses Empowered The Show coming up (we just performed on Saturday, October 20th), I knew that my priority was the show. It was going to be my last one for a while and so I wanted to put in my best performance. If I continued to beat my body up I would sacrifice my performance in the show, so I made the choice to put all of my efforts into my solo. This turned out to be the best choice for me as I kicked ass up on that stage (I will post videos as soon as I receive them). 

Now that the show is over I can put all of my focus into my workouts and meal preps. As part of my continuing education for keeping my CPT I have decided to take a nutrition course. This is something I am really looking forward to because I believe it will not only be beneficial knowledge to have, but will also greatly impact my weight loss journey. So here I am on day 1 (again) of my journey, ready to give my best! I will have good days and bad days, but that is what this journey is about. It’s about sharing the ups and downs with all of you and showing you the progress I make along the way. With that being said, here is my starting point as of today:

Weight: 184.2 pounds
Right calf: 14 2/8″
Right thigh: 25 1/8″
Hips: 43 6/8″
Waist: 34 6/8″
Chest: 37 4/8″
Neck: 13 7/8″
Right forearm: 9 2/8″
Right bicep: 12 6/8″

Thanks for coming along this journey with me! 

Love Always,

Jess

Letters, My Journey

My Letter To Money


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“One of the biggest obstacles to making lots of money is not a lack of good ideas or opportunities or time, or that we’re too slovenly stupid, it’s that we refuse to give ourselves permission to become rich.” – quote from You Are A Badass At Making Money by Jen Sincero.

The past couple of months I’ve been spending a lot of time soul searching. Really digging down deep inside and finding out what ignites my soul. Within this time frame I’ve been reading two books that talk a lot about money and manifesting financial success. These two books are You Are A Badass At Making Money by Jen Sincero and Earth Is Hiring by Peta Kelly. Both of these books talk a lot about how we should develop a healthy relationship with money and ask of it what we truly want. They suggest that we write a letter to money to ask forgiveness for our past views and provide money a clear picture and understanding of what it is we want. I thought this was a great idea and wanted to share my letter below. I highly suggest writing your own letter and opening the gateway to manifesting the financial success you want in your life.

Dear Money,

One of the very first lessons I was ever taught about you was that no matter what happens in life I shouldn’t worry about you. You are always going to come and go as you are needed, whether to teach lessons, or to bring in abundance. The second lesson was that if I want something in life that requires the exchange of you then I will need to work hard to bring you into my life. You have been there for me on so many adventures, and for that I thank you. I still remember the first time I really earned enough money to go on a trip to Florida with my church. It would cost me two thousand dollars for that trip and my parents brought me to work with them every day that summer. Within a few weeks I had made enough. Not only were you valued by me, but you were also valued by my church friends who showed up to my parents’ work and earned enough money to make that trip as well. You made it possible for us high schoolers to travel to another state and learn more about God. What a great experience and a great lesson in how you work along side us to fulfill our dreams.

You have been by my side through the highs and lows in life. I have created debt with you. I have gained raises and promotions with you. I have traveled with you. I have been faced with pay cuts, times where I was unsure if I could pay my bills, and other heart racing moments of uneasiness. Through it all  you have provided me enough money and clarity to open my wallet and provide loans to friends, pay for house hold items for strangers, pay for necessities for children, and fill up gas tanks of strangers. Even on those days when I’m unsure if I have enough to fulfill my needs you have taught me the valuable lesson of providing for others. Why? Because you are always there for me and I don’t need to worry. Thank you!

I know that I haven’t always taken the best care of you. I have invested you in things and people that didn’t bring out your best light, but I still gained something valuable from each of those moments. I gained new insight into myself and what it is that I truly want for my future. I want you to share in this amazing future I have envisioned for us. I want to use you to discover the world and to help out those in need. I ask that you help me reach my goal of making a million dollars, or more, a year by the time I’m forty. I ask that you help me raise the funds so that I can open a shelter to house homeless people. I ask that you help me find the money to help those who are underprivileged to find the means to make it out of poverty and into fulfilling their dreams and destinies. I ask that you help me travel the world and discover the hidden treasures Earth has to offer. I ask that along those travels you provide insight into the different cultures and how I can be of help. 

Most importantly I ask that you help me build my dream home. One of inclusion, safety, love, and fun! A place where myself, my husband, our children, our friends and our family can come and gather in a carefree manner. I want to build a community where all who come leave feeling happier and fulfilled. I know that all of this is possible with you, money. I also know that my dreams of owning material things, such as an Audi R8, having a home gym, or having season tickets to the Viking’s can also be accomplished with you. I can’t wait to see how everything in my life manifests. Thank you for everything you have done for me up until now, and thank you in advance for all that is yet to come. I love you, money, and am honored to be able to create my life with you.

Love always,

Jess

My Journey

Manifesting Goals


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Most people overestimate what they can do in a year and underestimate what they can do in a decade.

A little over a month ago I turned thirty years old. As I reflect back on these past thirty years of my life I realize that I have accomplished a great deal. I have surrounded myself with amazing family, friends, and coworkers. I have traveled, explored, journeyed, and set my eyes upon some of God’s beautiful creations in this world. I have grown to be a strong, confident, independent woman. I have ran nine Spartan races, joined two salsa dance teams, performed at a salsa festival in New Mexico, learned to pole dance, performed in a pole dancing show and will be performing in another. I have dealt with adversity and risen above every challenge thrown my way. I have had heartbreaks, great loves, and learned that the greatest love of all is self-love. I have done all of this and so much more, yet I’m not even half way through my life. At thirty years old I have a lifetime of chances, opportunities, moments both big and small to make my dreams come true. 

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At the end of July I came across a podcast episode of Ed Mylett interviewing Julianne Hough and Brooks Laich. Since I follow Jules and Brooks on instagram I decided to check it out. At the end of listening to the three of them speak I felt a small spark inside of me ignite into a flame. Whatever had shifted inside of me since coming back from Costa Rica wanted me to sit and listen to it. So I sat in silence and asked myself what I truly wanted. Over the last month I have been listening to more of Ed’s podcasts, meditating, and reading a lot to dig down deep and discover my sole purpose in life.

There are two big concepts that Ed talks about in his podcasts that resonate a lot with me. The first one is that he wants to be having a “life crisis” every year of his life. I loved the idea of this and I believe I already live it, but not fully. I don’t want to be the same person I was at 29 now that I am 30. This past weekend when my sister and I were on a road trip she mentioned to me that she’s seen a change in me. I’m usually someone who is easily triggered with anger, but as of late I’ve been more calm and carefree about things. I am a person who wants to grow and become the best version of myself, this can only happen if I aim to not be the same person I was a year ago.

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The second concept that Ed talks about is that when he dies he believes that when meeting our Maker he will also meet the man he could have been. When Ed meets that man he wants to be staring back at his twin. How profound is that? When I die I want to come face to face with the person I was made to be and meant to be on this earth. I want to be staring back at my twin. I want to look myself in the face and for her to say back to me, “you did it. You not only made your dreams come true, but you changed the lives of so many. I am proud!”

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If I am to grow year after year and eventually meet the person I am meant to be I need to spend the next decade (and many after that) putting in the work. In order to do that I must establish my goals, visualize them, and work towards them on a daily basis. I started this post with the saying, “most people overestimate what they can do in a year and underestimate what they can do in a decade.” I have big goals that I want to reach by the time I am forty, but I recognize that they will not happen over night, nor will they be easy. So what are my goals?

 

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Financial

Before I turned thirty years old I had a goal to make six figures a year. I reached that goal this past year. Some days I wake up and can’t believe that I made it here, especially after the financial setbacks I have been faced with. I am honored and blessed to be able to say that I make six figures, but it’s not enough for me. I want to strive for more, not for selfish reasons, but in order to accomplish some of my goals I will need to be making more money. Because nothing happens over night I split my financial goals into five year increments. By the time I am thirty-five years old I want to be making five hundred thousand dollars. Then by the time I reach forty years old I want to be making a million dollars a year. To some of you this might seem a bit excessive, but in order to accomplish great things I need to dream great things. 

Travel

One of the big things I have always dreamed of is taking a year off of work and traveling the world before I have children. I ultimately would love to travel with my partner, but we will see what God has in store. Exploring is something I grew up doing. My parents instilled in my siblings and I this sense of stepping outside and seeing different parts of the world in order to truly appreciate the life we are given. I want to dog sled under the Northern Lights in Alaska, swim with humpback whales in Tonga, learn about various wild animals in their natural habitats, and meet people along the way to learn their cultures and what makes life beautiful to them. I want to spend time truly getting to know this world and seeing its beauty around every corner I turn.

Family

I want to fall in love with a wonderful, caring, hardworking man. One who supports my dreams in the same way that I support his. A man to walk hand in hand exploring this world and accomplishing our goals one day at a time. With this man I want to build an empire. One where we serve God’s children and help others find the greatness within them and find their own successes in life. Along with an amazing husband I want to foster and adopt children. There are many children out there who don’t get to experience extraordinary love and I want to give that to them. I want to provide a home where they can walk in the door and leave their worries outside because they know that inside they are safe and loved. This home that I raise my family in will be one of inclusiveness where their friends will feel safe as well. Open doors and open hearts. 

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Helpful Hand

Years ago I had gone down to Skid Row and tutored underprivileged children. When it came time to say goodbye to them for the night I remember the looks on their faces. They would tell me that they didn’t know where they would be sleeping that night, or if their parents would even show up to get them. My heart would break to pieces every time. This past year I became involved with the groups #shedoes and The Shower of Hope. Both groups are out their trying to change the homeless issue in Los Angeles. I aim to become more involved with both groups and work alongside them to help end homelessness. Along with that I want to fight the fight against poverty. I don’t know yet what exactly I will do, but I will do everything in my power to fight for these people. One of my biggest goals is to open a shelter where people can come and find a restful place to sleep and have counselors to work with to get them back on their feet. Making a million dollars a year will help me do this. Every single human on this planet deserves to be treated with dignity and to have a fair chance at the life they dream about. My goal is to make that happen for at least one person, but hopefully thousands. 

Fitness

I’ve seen what I am capable of. I’ve lost weight before and I am working on losing weight again. I love my body one hundred percent in every state that she is in, but there is no greater feeling than that of being in shape and being able to have the ability to do anything. As I stand in the shower every morning I run my hands over my curves and tell them how beautiful they are, but I also remind them of the strength they will have when we are at the healthiest version of our self. I recognize that in order to accomplish all of my dreams I need a body that will be able to carry me through each and every moment. In order to do this I must be in tip top healthy shape. So my goal this next year is to get myself down to one hundred and twenty-five pounds. Once I accomplish that then I can focus on my other goal of being a personal trainer. I want to inspire people, show them what can be done and push them to conquer the goals they set out to accomplish. 

The next ten years are going to be filled with many ups and downs, but I know that when I set my mind on something I can see it to fruition. As the weeks, months, and years go by I will be sharing my journey with you on here. I hope that as you read about what I am accomplishing that you work towards accomplishing any goals you may have. Remember, every goal is important so never doubt what you set out to do. You are a masterpiece and a work in progress at the same time, so enjoy each high and be thankful for each low. Go out there and kick ass because I know that I will. 

Love always,

Jess

Recipes

Lemon Pasta w/Broccoli


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Ever since my birthday weekend I have found myself  eating out more and not paying attention to the food I am eating. I got lazy and stopped meal prepping for my lunches and dinners, thus eating out sometimes twice a day. Although I am getting my workouts in I can still feel the difference in my body from eating all of the processed foods. Since coming back from Costa Rica I have been focusing on getting more fruits and veggies into my diet, but these past couple of weeks have gotten away from me, so when I got off work early today the first thing I did was head to the meat market and picked up some food for meal preps. I quickly threw together a veggie pasta tonight before dance. I got the original recipe from The Food Charlatan, but made a few tweaks.

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Here is what I used and did:

Ingredients
11 oz broccoli
1/2 pound of pasta fusilli
2 hand fulls of spinach
2 tbsp butter
2 cloves of garlic, minced
1 whole lemon
1/4 tsp red pepper flakes

Directions

  • Bring to boil a pot of water
  • Cook the pasta until it’s about half way done
  • Add in the broccoli and continue cooking until the pasta is finished
  • Drain the pasta and return to the pot
  • Add in the spinach and stir until spinach becomes wilted
  • Meanwhile, while the spinach is wilting, melt the 2 tbsp of butter and then add in the garlic and red pepper flakes. Saute until the garlic is brown.
  • Once brown, turn off the heat and squeeze in the lemon juice from the whole lemon. 
  • Pour the lemon butter sauce over the pasta and mix together.

The Food Charlatan’s recipe calls for Parmesan, but I am trying to eat as little cheese as possible, so I refrained from using it. Also, if you want a little more sauce on your pasta then make the sauce the way the Food Charlatan does. I am trying to keep my food on the lighter side and didn’t feel like it needed more than I used, but please cook according to your desires. I hope you enjoy!

Love always,

Jess

Fitness, My Journey

Fun fact…


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Back in 2012 I was asked to take over a bootcamp for an instructor who was leaving. The owner of the bootcamp met up with me, talked to me about getting my certification and insurance and we discussed compensation. A couple weeks later the current instructor asked me if I could cover one of the classes because she couldn’t teach. I wasn’t able to cover, so she called the owner and told her that I said I am not able to teach at the normal times and that I would change around the whole schedule when I took over. All of this was a lie, but instead of talking to me the owner sent out an e-mail saying that the bootcamp was indefinitely closed because there was no one to take over. I felt like I was thrown under the bus and man that hurt! Since then I’ve had this passion to train and inspire people to get fit. This passion is what I used to get me in the garage tonight to do my workout. 

Workout

1 mile run: I PR’d tonight with 12:24!
– 0:30 walk to warm up
– 2:00 run
– 1:00 walk
– 2:00 run
– 1:00 walk
– 2:00 run
– 1:00 walk
– 2:00 run
– 0:54 walk

2 sets – 8 exercises – 14 reps @ 4/2/1
– alternating box step ups
– push-ups
– single leg bicep curls (switch legs after 7)
– donkey kick right leg
– donkey kick left leg
– lat pull down
– standing oblique twist right side
– standing oblique twist left side

Love always

Jess

Fitness, My Journey

Booty/Abs/Shoulders


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I consider myself to be one of the most forgiving people and when someone doesn’t forgive me for a small mistake I make it hurts me. For a brief second today I started to beat myself up for what I had done, but the thing I need to do is forgive myself. Instead of putting my energy into beating myself up I walked downstairs to my garage, threw together a workout, asked my sister to join me, and kicked ass. 

Workout

6 exercises in each section, do all 3 sections, repeat 5 times

Booty
1. 14 alternating reverse lunges
2. 14 dead lifts (I used 2 8 pound dumbbells)
3. 14 ski hops (each side counts as 1)
4. 14 quadruped fire hydrants – right leg
5. 14 quadruped fire hydrants – left leg
6. 14 kneeling hip thrusts

Abs
1. 14 plank jacks
2. 14 bicycle crunches (both sides count as 1)
3. 14 reverse crunches
4. 14 alternating modified Turkish getups (only go to the point of the situp)
5. 0:30 left side plank
6. 0:30 right side plank

Shoulders
1. 14 lateral flies
2. 14 forward flies
3. 14 upright rows
4. 14 clean and press – right arm
5. 14 clean and press – left arm
6. 14 bent over rows

Love always,

Jess