Booty Run

  • Warm up:
    • 4 minute jog/easy run (increase speed each minute end at 70% max speed)
    • then – 3 rounds
      • 10 air squats
      • 10 sit-ups
      • 5 pushups
  • Strength Portion 
    • 5 renegade rows w/ pushup (click HERE)
    • 10 bench dips
    • 10 triceps kickbacks (click HERE)
  • Workout – 4 rounds
    • .25 mile run (progressively increase your speed so that you end at 90% max speed)
    • 20 glute bridges
    • 10 walking lunges (hold dumbbells on each side)
Advertisements

Alota Tabata

  • Warm up: Repeat the following 4 times (i.e. 4 rounds)
    • 1 minute jog/easy run
    • 15 lunges
    • 10 push ups
  • Strength portion– 4 rounds
    • 10 Stiff leg dumbbell deadlift
    • 5 back squats
      • Keep your weight in your heels and go low enough that your butt drops below your knees
  • HITT Workout –Alota Tabata
    • NOTE:
      • A Tabata = 20 seconds work and 10 seconds rest for 8 rounds (i.e. a total of 4 mins for each tabata)
        • take a minute rest between tabata #1 and tabata #2 etc. etc.
    • Tabata #1 – Pushups 
    • Tabata #2 – Bike
      • (note: the 20 seconds of work should be an all out sprint with medium-high resistance)
    • Tabata #3 –Flutter kicks
    • Tabata #4 –Burpees

moves-month-12-4Stiff leg dumbbell deadlift ^

flutter kicks

Flutter kicks ^

Diet Pills and Supplementation

weightloss-supp-01a

Time to face the facts- there is no magic pill for weight loss. Weight loss is the result of eating healthy, exercising regularly and maintaing a healthy lifestyle. That being said, there are certain supplements that may be beneficial in aiding your weight loss efforts.

Women’s Health put together a list of 7 key supplements (I implement all of these into my daily diet). They were:

  1. Vitamin D
  2. Calcium
  3. Protein
  4. Omega 3 Fatty Acids
  5. Monounsaturated Fatty Acids (MUFAS)
  6. Conjugated Linoleic Acide (CLA)

To read more click HERE

Meet Brooke

Hi I’m The Lawyer 🙂

As a busy attorney and a fitness addict, I understand the struggle that many of us face when working to maintain a balance in our lives between our careers and our health. I have worked hard to get to the place I am today – both professionally and as an athlete. I look forward to helping anyone who reads this blog maintain the same balance! So feel free to reach out to me with ANY questions you may have at- ladylawyersfitness@gmail.com.

Here is a little more about me:

  • Fitness and Health
    • Level One Certified Crossfit Coach
    • Two-time runner in the 180-Mile Grand Teton Relay (second place finishers in 2015)
    • Casper Chase 5k First place runner (female 20 to 30-year-old age division) 2012, 2013
  • Legal
    • Member of the California Bar
    • J.D. Cum Laude, Pepperdine University School of Law
    • Legal Experience
      • Crescendo Interactive
      • Ventura County District Attorney’s Office
      • The United States District Court for the District of Wyoming
  • Journalism
    • K2 Radio News – Courts and Crime Reporter (see more HERE)
    • NBC News (Today Show, Nightly News, MSNBC)- intern to Chief Justice Correspondent, Pete Williams (find out more HERE)
    • ESPNU – Production Assistance for the CNFR
    • Casper Star Tribute – Guest writer (see article HERE)

Workout One

  • Warm up: Repeat the following 4 times (i.e. 4 rounds)
    • 1 min jog/run
    • 15 air squats (i.e. no weight)
    • 10 sit ups
    • 5 push ups
  • Strength portion– 3 rounds
    • 10 dumbbell rows each arm
    • 10 bench dips
    • 10 push ups
  • HITT Workout – 5 rounds
    • .20 (1/5 mile) run
      • NOTE: from 0 – .10 you should be running at 80% of your max speed (i.e. a fast run). Then from .10-.20 you should be sprinting all out.
    • 10 squat jumps
    • 20 lunges
      • (right leg = 1, left leg =2 etc. etc.)
    • 30 second wall sit