#TransformationTuesday meets #FatBlast50

Everyone loves a good #TransformationTuesday photo op - it's such a celebration of how far you can come and the amazing victories that you are able to accomplish when you really put your mind to something. Recently, we wrapped up our second annual #FatBlast50 competition where we kicked the sugar and grains to the curb to push our bodies mentally and physically and start 2015 off right! It’s kind of sad, really. The 50 days of #FatBlast50 have come to a close. We had over 50 energetic, motivated and focused individuals join our #FatBlast50 transformation challenge to kick off their 2015! The Goal Start 2015 off right by building healthy habits with a clean diet, more movement, consistent exercise with accountability along the way. The Benefits On top of fat loss, there was a list of other benefits that challengers noticed:  “More energy!”    “More focus” “Sleep better and through the night!” “No more bloated feeling!”    “Tighter tummy” “Stronger”    “Leaner”    “Feel lighter” “Cravings have gone away” “I haven’t felt this good in years!” “Better control of my moods” “Definition in body shape” “My pants are too big” “I fit better into my clothes” “I have to buy new clothes” “My back pain went away” “My knee/shoulder pain is under control” “No longer hooked on Advil” “My osteoarthritis is under control” We're so proud of all our challengers. Check out the winners below!

The Top 3 #FatBlast50 Winners The results were great and competition was tight! So on #TransformationTuesday we're shouting out to our top three winners! Congrats ladies -- your hard work speaks for itself!

3rd Place - Patti Patti wins a 3X/Week - 5 Week Bootcamp session + a 6-Week Small Group session of her choice ($294 value) Patti lost 14.5 lbs, 3.1% Body Fat, 3.5 inches off her stomach and 10.5 inches overall! She was the 3rd most consistent daily logger. Patti, you rocked this!

2nd Place - Anne-Marie Anne-Marie wins $200 + 3X/Week - 10 Week Bootcamp session ($577 value) Anne-Marie lost 14.4lbs, a whopping 4.5% body fat and 9 inches overall! She was our MOST consistent daily logger and almost had a perfect score of 300.

1st Place - Dwania Dwania will be receiving $400 + 2 Free In-Home Personal Training Sessions ($580 Value) Dwania dropped 17lbs, 4 inches off her hips and 15.5 inches overall! Consistency pays off with only missing out on 14 points throughout the entire challenge! Way to go girl!

We’re proud of all our #FatBlast50 challengers. We LUV hearing about your lifestyle changes and hearing your stories throughout your journey. The Key Takeaway  Don’t underestimate the power of social accountability, support and consistency in your health and fitness journey! Oh yeah… and sugar is the devil :) Moving forward, remember that a simple tweet out to your @jqfitness family or showing up to your iluvthis Bootcamp class can give you the encouragement and support you need to keep on going when you feel defeated, down and discouraged. We’re here to come alongside and build you up to be stronger, healthier and achieve your goals!

20 Minute Workout - Dumbbell 3 Circuit 6x6 AMRAP

AMRAP means As Many Rounds As Possible... in other words, push yourself to get the most amount of work done in the 6 minutes allotted! This week, get a timer and your dumbbells (DBs) and complete this without compromising your form and with as little rest as possible.

WARM-UP
Before you start the timer, do the following circuit 2 times to get warmed up:
10 Reps - Prisoner Squats
10 Reps - Alternating T-Stands
20 Reps - Mountain Climbers
10 Reps - Push-Ups
30 Reps - Jumping Jacks
Complete this warm-up 2X

Now, grab your timer and your dumbbells (DBs).

Start your 6 minute countdown timer on your phone and go....

6min AMRAP #1:
6 Reps - Bentover DB Rows to DB Reverse Flies
6 Reps - Push-Ups
6 Reps - Knee Grabs
Repeat as many times as possible in 6 minutes

6min AMRAP #2:
6 Reps - (Combo) DB Deadlift to Bicep Curl to Overhead Press (that's 1 Rep)
6 Reps - DB Front Squats (DBs at shoulder)
6 Reps - Knee Grabs
Repeat as many times as possible in 6 minutes

6min AMRAP #3:
6 Reps - Air Squats
6 Reps - Jump Squats
6 Reps - Burpees w/ Pushup
Repeat as many times as possible in 6 minutes

How heavy should those dumbbells be? I'd like to see them at about 60-70% of your 1RM (1 Rep Max) of your Overhead Press. (e.g if you can lift a max of 40lbs. overhead in total, use 12 lbs DBs or if you can lift a max of 135lbs barbell, use 80lbs or 40lbs dumbbells). 

20 Minute Workout - Leg Quake + Ab Finisher

Alright #FatBlast50 people, for this 20 minute workout you’re going to need a timer, your dumbbells (DBs), a jump rope (optional) and complete AFAP (As Fast As Possible) with QR (Quality Reps)

WARM-UP

Before you start the timer, do the following circuit 2 times to get warmed up:

10 Reps – Prisoner Squats

10 Reps – Alternating T-Stands

20 Reps – Mountain Climbers

10 Reps – Push-Ups

30 Reps – Jumping Jacks

Complete this warm-up 2X

Now, grab your timer, DBs and jump rope! Do the following Leg Quake ladder circuit 2 times before ending with the Ab Finisher (do this one 3 times).

Start your timer and go….

LEG QUAKE WORKOUT

10 Reps – Squat and Overhead DB Press

20 Reps – Jump Squats

30 Reps – Walking Lunges holding DBs in hand (limited space? do alternating DB lunges)

40 Reps – Speed Skaters

50 Reps – Jump Rope (use imaginary rope if you don’t have one) 
Complete this Circuit 2X before moving on to the Ab Finisher

AB FINISHER

10 Reps – Up-Up-Down-Down Plank to Pushup

20 Reps – Cross-Body Mountain Climbers (10/side)

30 Reps – Bicycle Crunches (15/side)

Complete this Circuit 3X and record your time!

How fast did you complete it and how heavy were your weights? Comment below.