Love your Legs

I realize I didn't post a workout this morning.  Hopefully, for those of you who are consistently keeping up with them, you still worked out.  If I ever have days where I am not as prompt as usual in posting a workout (trust me there will be more... life is not predictable with 3 little ones.) please know that you can always do a previously posted workout.

Today's or should I say tomorrow's workout is all about the legs. You will have 4 stations, 4 exercises at each station.  1 minute per exercise means you are at each station for 4 minutes.  In between stations you will do 20 push ups.  I've linked a few of the exercises. Most have been demoed by me on previous workouts.

Always start with an Active Warm up

Station 1:
1 min.Plyo lunges
1 min. squats
1 min. bear crawl (keep your butt down!)
1 min. tuck jumps

20 push ups

Station 2:
1 min. Jump squats
1 min. Mt. Climbers
1 min. Walking lunges
1 min. thrusters w/weights

20 push ups

Station 3:
1 min. Plyo lunges
1 min. Curtsy lunges
1 min. side lunges
1 min. jump squats

20 push ups

Station 4:
1 min. box jumps (use a curb or step if you don't have a box)
1 min. alternating lunges
1 min. high knees
1 min. squats

Cool Down and stretch

Sun-dried Tomato Pasta

I omitted the cheese from this recipe to make it vegan.


Ingredients:
1/2 lb. fusilli pasta (i use more)
salt
olive oil
1 lb. ripe tomatoes
3/4 cup cooked, black olives, pitted and diced (i omit these only b/c i'm not an olive lover)
6 sun-dried tomatoes packed in oil, drained and chopped

For the Dressing:
5 sun dried tomatoes in oil, drained
2 Tbsp. red wine vinegar
6 Tbps. olive oil
1 garlic clove, diced
1 tsp. capers, drained
2 tsp. salt
3/4 tsp. freshly ground black pepper
1 cup packed basil leaves

Cook the pasta in a large pot of boiling water.  Boil for 12 minutes, or according to the directions on the package.  Drain well and allow to cool.  Place the pasta in a bowl and add the tomatoes, olives and chopped sun dried tomatoes.

For the dressing combine the sun dried tomatoes, vinegar, olive oil, garlic, capers, salt and pepper in a food processor until smooth.

Pour the dressing over the pasta. Sprinkle with basil and toss well.  Enjoy!

Recipe courtesy of Ina Garten on the food network.

Wednesday Circuits

You will be completing a circuit consisting of 8 exercises, one minute per exercise, no rest in between exercises.  Since there is no rest you need to switch quickly between exercises. After completing the circuit take one minute rest then repeat the circuit.  You will do the circuit a total of 3 times through.

Start with an active warm-up (refer back to warm-up post).

Circuit:
1 min. swimmer's kick
1 min. Grasshoppers (like Mt. Climbers except knee comes to opposite elbow)
1 min. sit ups
1 min. Burpees
1 min. Plank
1 min. Plyo Lunges (if jumping is too much on your knees just do alternating lunges)
1 min. Bicycles
1 min. Jump Squats (do a regular squat but as you come up jump both feet off the ground)

1 minute rest

After completing the circuit 3 times through do an easy 2-3 minute jog and stretch.

30 for 30

Today's workout is based off of a great workout I did last week! You will complete 30 exercises in 30 minutes if I did my math correctly. Each exercise will be done for 30 seconds followed by a 30 second rest. You will need dumbbells and a jump rope.  Always begin with an active warm-up and finish with a cool down jog and stretch.  If you want to make this workout longer then complete this cycle twice through for an hr. long workout.

30 for 30 exercise demo (my 6 yr old was doing the video so please excuse the poor video skills:) )

Remember to do a 30 second rest in between each exercise.
30 sec. alternating lunges
30 sec. kettle bell swings(use dumbbell if you don't have a kettle bell)
30 sec. air jacks
30 sec. jump rope
30 sec. squats
30 sec. reverse fly with dumbbells
30 sec. push-ups
30 sec. burpee broad jump
30 sec. bicep curls
30 sec. curtsy lunges
30 sec. squat thruster with weights
30 sec. swimmer's kick
30 sec. push up single arm dumbbell row (alternating sides)
30 sec. dips
30 sec. burpees
30 sec. Inch worm
30 sec. plank
30 sec. Mt. Climbers
30 sec. plank row with dumbbell (alternating arms)
30 sec. air jacks
30 sec. overhead press with dumbbell
30 sec. alternating lunges
30. sec. high knees
30 sec. push-ups
30 sec. bicycles
30 sec. burpee
30 sec. reverse fly with dumbells
30 sec. jump rope
30 sec. dips
30 sec. squat attack jumps