A FEW WORKOUTS FROM THIS WEEK!

Okay so I haven’t been posting weekly workouts and I hope you guys aren’t disappointed which I am sure you are fine but here is what I did today as well as a few others from this week! I have been nursing a shoulder injury/inflammation so I had to kind of tweak my workouts and make this week a lighter weight week but still HIIT/INTENSE! Today’s was a great one though…worked the entire body:

1-27-17 ROWING/FULL BOD

  • 1K meter row warmup; then 8 rounds of:
  • 250 meter row
  • 30 second handstand hold
  • then: on glute ham developer, GHD: 6×15 KB rows superset wallsit with 15# KB punch
  • 4×10 Bulgarian split squat per leg with 25# DBs
  • 3x21s (bicep curls; 7 reps from bottom to halfway mark, 7 reps from halfway to top, then 7 full reps)
  • 3×5,4,3,2,1 bicep curl burnout – holding tension while in the halfway position of the curl
  • 2×30 seated band abduction
  • 2×20 banded sumo walks

SHOULDER FOCUSED  WORKOUT 1-26-17

  • 8 rounds of 10 power cleans (65, lightweight to keep cardio up); 10 KB swing 50
  • 3×14 single arm lat raise, 15#
  • 3×12 lat raise
  • 3×12 alternating front raised 15# DBs
  • 3×10 plate front raise 25#
  • 3x burnout of steering wheels to failure (google if needed)
  • CORE WORK THREE ROUNDS: 1:15 weighted plank, 25#; 10 V ups; 10 tuck ups

1-25-17 HAM/GLUTE FOCUSED

  • Romanian deadlift 4 sets of 12,12,12,10 with 135# barbell
  • Hip thrust 5×10 with 185, pause at top
  • Ham curls 5×10 heavy
  • Single leg deadlifts with 30# DBs: 4×10,10,10,7
  • Weighted calf raises, 6×15 (neutral, turned in, turned out) in between each set do 25 air squats no rest
  • 55 burpees for time
  • Banded sumo walks

1-24-17 BACK AND CORE

  • accumulate 30 pullups
  • 10x: 10 goblet squat 50#; 10 tricep pushups (HIIT – no rest if possible)
  • run 1/2 mile
  • Lat pulldowns: 4×15,15,15,12
  • Straight arm pushdown 4×15,15,12,13
  • Weighted back extensions 4×15 35# plate
  • Elbow Side plank 2×1 minute each side
  • 2 rounds of: 10 hollow body rocks, 10 v ups, 10 tuck ups
  • 50 reps of banded glute bridge

 

 

Be sure you like my NEW fb page, KB Fitness! I will be posting workouts, motivational posts and pictures and videos there as well as my Instagram KellyBeckhamFitness! Oh and do y’all love my new shoes?! These are so fly and NO BULL makes seriously awesome shoes…this is my second pair in a month LOL and I want more but they are a little $ so no new ones any time soon.  Super comfy, durable, stylish, amazing. LOVE!

 

img_0497img_0498

Mexican Chicken Soup with Sweet potatoes (PALEO)

I made this for lunches this past week and OMG it was seriously outstanding. The sweet potatoes added an extra hint of sweetness, naturally, and it really mixed well with the spicy flavors of the soup. You have got to try this out – you won’t be disappointed!  So nutritious too when you include the bone broth – which adds extra protein as well as tons of nutrients and collagen and minerals and flavor! This is great for meal prep! Also, I ended up cooking some jasmine rice and tossed that in with this because I needed a little extra carbohydrate…but you don’t have to add that! It’s perfect without the rice I just needed more calories LOL. #muscles

Ingredients:

  • 4 cloves garlic, minced
  • 1 white onion, diced
  • 2 red bell peppers, chopped
  • 2 green bell peppers, chopped
  • 1 jalapeño pepper, sliced, seeds kept
  • 6 chicken breasts
  • 1 32 ounce container organic bone broth or organic chicken stock
  • 2-3 extra cups of water
  • 4 sweet potatoes, peeled and chopped
  • 1 tbsp cumin
  • 1/2 tbsp chili powder
  • 1/2 tbsp paprika
  • salt, pepper, to taste
  • juice of 1 lime
  • cilantro, 1 large handful, chopped
  • coconut oil(for sautéing)

Method:

Sauté your onions and garlic in coconut oil over medium high heat. Add your spices: cumin, chili powder, paprika, salt, pepper. Stir. Now add the jalapeño, bell peppers and sauté an additional five minutes. Then add the bone broth, plus additional water, and the chicken breasts. Bring to boil and reduce and simmer for about 2 hours.

While this is simmering, prep the sweet potatoes. Preheat oven to 425 and chop the potatoes in equal sizes and drizzle with melted coconut oil, salt, pepper and chili powder. Roast for 30 minutes, tossing once.

At the very end, remove the chicken breasts and place in a large bowl and shred with two forks (should be very easy). Put them back in the pot and add the lime and cilantro and sweet potatoes.

Enjoy! #delicious

Serves 8. Oh and this is only about 14 carbs per serving!

IMG_0496.JPG

WORKOUTS – WEEK OF 1/8/17-1/14/17

Okay y’all I am going to get back to posting my weekly workouts on my blog for anyone who is interested! Here is my week in review:

SUNDAY: LEGS/HAMSTRING FOCUS

  • 3×12 back squat 135
  • 3×12 american deadlift 135 + 2×3 with 3 second pause
  • 5×10-12 hip thrust 205
  • 10 sets varying weight ham curls – burnout!
  • 8x 10-12 standing calf raises, heavy (130-150#)
  • 4×10 butt blaster
  • 2×20 cable glute kickbacks
  • 2×15 standing cable abduction
  • 2×20 sumo banded walks
  • 2×20 seated band abduction

MONDAY: REST DAY…took my ACE personal trainer exam and passed! Yahoo!!!!!!!

TUESDAY: CHEST/TRICEPS

  • Bench press 1×1 100, 2×1 105 2×3 95 2×5 85 3×9,8,7 75
  • Incline DB press 4x 7,8,8,7 70#
  • Alternating DB bench press, holding non-working arm in the upright position: 4 sets- 1 set = 4 presses with right arm, 4 with left, then 2 with right, 2 with left (60#)
  • Bodyweight dips 4×6,5,5,4 + extra reps of slightly assisted on each set for burnout
  • 4×8 cable chest fly
  • 4 rounds:-15 KB swing, 50
    -400 meter row
  • Finish w tricep work:
    -4×12,8,8,8 OH extensions w 35 & 40# db
    -Cable pushdowns (over and underhand grip) 4x quadruple drop set burnout
  • 2×20 sumo banded walks

WEDNESDAY: BACK

  • Rack pulls: warmup then 1×1 185, 1×1 195, 1×1 205; 2×5 185; 2×3 200
  • Landmine bar row 1×10 70; 4×8 75
  • Single arm DB row 1×10 40, 1×5 55, 2×8 50
  • Close grip pulldowns 4×12, 10, 8, 10
  • Farmer walks/carries with 55s and 50s – grip was really fatigued by this point I could not do more than ~100 feet walks
  • Back extensions/hypers: 4×20
  • Pushups 5×10 (tricep/elbows close to body)
  • 5×30 second elbow side planks

THURSDAY: LEGS – QUAD FOCUS

  • Back squat: 135×12; 145×5 145×5 145×4; 2×3 pause squats with 135
  • Front squat: 115×3 120×3
  • Bulg split squat 3×10 per leg with 30# DBs
  • Leg extensions 3×15 light (warmup); then 4×15,12,10,9 working sets
  • Walking lunges 4×16 with 30# DBs on shoulders
  • 2×20 banded sumo walks
  • Core work:
    • 3 rounds of:
    • 8 hollow body rocks
    • 8 v-ups
    • 8 tuck ups
    • 10 second hollow hold

FRIDAY: SHOULDERS/CARDIO/CORE

  • Barbell press 3×5 70, 3×6 65
  • Seated DB press 3×5 (35s)
    • superset rear delt fly 3×12 (12.5# DBs)
  • Seated DB press 3×8 (30s)
    • superset lat raise 3×12 (12.5# DBs)
  • 3×8 alternating DB upright row (35s)
    • superset cable straight bar front raise 3×12
  • 4×5 reps per arm DB alternating shoulder press (one harm stays up and straight while working the opposite arm) 20# DBs
  • Leaning lat raise 3×15 (15# DB)
  • KB swing 4×15,12,12,12 (50)
    • superset face pulls 4×12 (lighter resistance & keep elbows up!)
  • 4 rounds of:
    • 400 meter row
    • ab work, feet on row seat: 8 pikes, 8 tuck ins
  • 10 mins stretching

SATURDAY: ACCESSORY/ARMS/CORE

  • 1 K meter row warmup, easy pace
  • Pull-ups: 6,6,5,4,3; superset bodyweight  dips: 8,8,8,8,6
  • Weighted calf raises 9×12-15 (turned in,out,neutral) 150,130,110#
  • 3×12 alternating tricep kickback 20# DBs
  • Tricep cable pushdowns overhand grip (quadruple dropset: pick a higher weight manageable for 8-10 reps and then drop the weight and do as many reps as possible, repeat 4x)
  • Tricep cable pushdowns underhand grip (quadruple dropset, same explanation as above)
  • Bicep curls 3×10 20s
  • Bicep curls 3x21s (7 curls from bottom portion to middle, 7 from middle to top, and 7 full curls — google “bicep 21s” if confused; I used 12.5# dbs)
  • 3 sets of Bicep curl burnout: holding 15s in the middle position (90 degree angle position) do 6 reps with one arm, 6 with the other, then 5, then 4, etc. until can’t go any longer.
  • 3×1:15 weighted plank 25# plate on back
  • 2 rounds core work: 10 Hollow body rocks, 10 v ups, 10 tuck ups, 10 second hollow holds
  • 2×25 butterfly situps
  • 2×20 banded sumo walks
  • 2×30 banded clamshells
  • Farmer carries 3×100 feet with 50s
  • 4 rounds of: 50 medicine ball mountain climbers; 10 squat jumps
  • STRETCH! 🙂

 

The Big News…

Good morning followers!! So here is my big news: I passed my ACE Personal Trainer exam as of this morning and I have a new job starting January 23! I will be the fitness coordinator at the JCC in Birmingham and am beyond thrilled and blessed to have this opportunity to work in the field of my absolute passion. My last day of my desk job working as a paralegal will actually be on my 29th birthday January 19th!!!!!! How perfect, right?

I will be training 10+ hours each week as well as assisting the Fitness Director with wellness programming and working on getting the MFA (medical fitness accreditation) for the JCC.

It’s a dream job, y’all!!!!! Thank you for following and now if Alabama can just win the National Championship tonight I will have had the most perfect day!

xoxo,

Kelly

img_3746