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
Friday, August 2, 2013
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.
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, July 31, 2013
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.
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.
Monday, July 29, 2013
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
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
Friday, July 26, 2013
Who doesn't love a little Tabata!?
This is a short but intense workout. The intervals are short so work as hard as you can.
Start with an active warm up.
Tabata burpees
1 min. Rest
Tabata squat
1 min. Rest
Tabata push ups
1 min. Rest
Tabata plyo lunges
1min. Rest
Tabata Mt. Climbers
1min. Rest
Cool down
Wednesday, July 24, 2013
50 is the magic number
Today's workout consists of 15 different exercises. You'll be doing 50 of each exercise and then running a 200m in between each exercise. If you don't have access to a track mark out a good out and back that you can run in between each exercise.
exercise demo
Start with active warmup- run for about 4-5 minutes, 1 min high knees, butt kicks, side shuffle, walking lunge
Start with 100 Squats then do the following:
50 curtsy lunge
200m run
50 supermans
200m run
50 plank tuck jumps or knee thrusters
200m run
50 alternating lunges
200m run
50 plank jacks
200m run
50 dips
200m run
50 Mt. Climbers
200m run
50 Jumping Jacks
200m run
50 Burpees
200m run
50 Reverse Fly
200m run
50 Push ups
200m run
50 Plank Leg Lifts Right side
200m run
50 Plank Leg Lifts Left side
200m run
50 Swimmer's Kick
200m run
50 overhead press (make sure your elbows stop at shoulder height and do not go past...my video shows poor form, my elbows go past my shoulders when i demonstrate)
200m run
50 Hand-release push ups
200m run
If you want to complete this twice through go for it, but i'll leave that option entirely up to you!
Finish with 4-5 minute jog and stretch.
exercise demo
Start with active warmup- run for about 4-5 minutes, 1 min high knees, butt kicks, side shuffle, walking lunge
Start with 100 Squats then do the following:
50 curtsy lunge
200m run
50 supermans
200m run
50 plank tuck jumps or knee thrusters
200m run
50 alternating lunges
200m run
50 plank jacks
200m run
50 dips
200m run
50 Mt. Climbers
200m run
50 Jumping Jacks
200m run
50 Burpees
200m run
50 Reverse Fly
200m run
50 Push ups
200m run
50 Plank Leg Lifts Right side
200m run
50 Plank Leg Lifts Left side
200m run
50 Swimmer's Kick
200m run
50 overhead press (make sure your elbows stop at shoulder height and do not go past...my video shows poor form, my elbows go past my shoulders when i demonstrate)
200m run
50 Hand-release push ups
200m run
If you want to complete this twice through go for it, but i'll leave that option entirely up to you!
Finish with 4-5 minute jog and stretch.
Tuesday, July 23, 2013
Smoky Sweet Potato Burgers
We've been making a lot of burgers in our house lately. When I say burgers I mean bean burgers and veggie burgers...burgers with a lot of taste! This recipe is definitely one of my new favorites. I made a few small modifications to make it vegan and topped it with guacamole, lettuce and tomato.
Ingredients:
2 cups coarsely mashed sweet potatoes, about 2 large potatoes
1 cup cannellini beans, rinsed and drained
2 garlic cloves, minced
1/3 cup oats
1/3 cup oat flour (all- purpose or wheat is ok too)
1 tsp. flaxseed meal
3 Tbsp. water
1 1/2 tsp. smoked paprika
1 tsp. chopped onion
1 tsp. salt
1/2 tsp. pepper
1/8 tsp. cumin
2-3 Tbsp. olive oil
Toppings:
lettuce, tomato, guacamole, etc.
Pierce the potatoes with a fork and cook in the microwave until done, about 8 min. While potatoes are baking prepare the flaxseed meal. Mix 1 Tbsp. flaxseed meal with 3 Tbsp. water and let sit for about two minutes. When potato is done let cool until you can scoop out the flesh.
In a large bowl, coarsely mash beans with a fork. Add in sweet potato and mash together, then add in spices, salt and pepper, minced garlic, onion, flaxseed meal mixture, oats, and flour. Mix together until combined, then place bowl in the fridge for 15-20 minutes.
Heat a large skillet over med. high heat and add 2 Tbsp. olive oil. Remove mixture from fridge and form into 4 equal patties. Cook about 5-6 minutes per side. Eat on a whole wheat bun with desired toppings. Enjoy!
Recipe courtesy of how sweet it is.
Ingredients:
2 cups coarsely mashed sweet potatoes, about 2 large potatoes
1 cup cannellini beans, rinsed and drained
2 garlic cloves, minced
1/3 cup oats
1/3 cup oat flour (all- purpose or wheat is ok too)
1 tsp. flaxseed meal
3 Tbsp. water
1 1/2 tsp. smoked paprika
1 tsp. chopped onion
1 tsp. salt
1/2 tsp. pepper
1/8 tsp. cumin
2-3 Tbsp. olive oil
Toppings:
lettuce, tomato, guacamole, etc.
Pierce the potatoes with a fork and cook in the microwave until done, about 8 min. While potatoes are baking prepare the flaxseed meal. Mix 1 Tbsp. flaxseed meal with 3 Tbsp. water and let sit for about two minutes. When potato is done let cool until you can scoop out the flesh.
In a large bowl, coarsely mash beans with a fork. Add in sweet potato and mash together, then add in spices, salt and pepper, minced garlic, onion, flaxseed meal mixture, oats, and flour. Mix together until combined, then place bowl in the fridge for 15-20 minutes.
Heat a large skillet over med. high heat and add 2 Tbsp. olive oil. Remove mixture from fridge and form into 4 equal patties. Cook about 5-6 minutes per side. Eat on a whole wheat bun with desired toppings. Enjoy!
Recipe courtesy of how sweet it is.
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