Interval Workout

Today’s workout was a fun but tough one.  We all left class feeling very sweaty and accomplished.  Here is what we did today:

Warm Up (perform each exercise for 30 seconds)

  • Jog
  • Jack
  • But Kickers
  • Scissors
  • Walk Out’s
  • Toe Touches/Frankenstein

Interval Workout:  For this portion of the workout you will need a set of dumbells, a mat, towel and some water.

Perform each exercise 1 time through in the following times.  1st time 60 seconds each 2nd time through 45 seconds each, 3rd time through 30 seconds each and final time through will be 20 seconds each.

  • Jumping Jacks
  • Goblet Squat (using dumbbell or kettle bell)
  • Burpees
  • Sumo Swings
  • Mt.Climbers
  • Alternating Side Lunges
  • Plank Hops (in plank position hop feet in to hands and out)
  • Shoulder Press
  • Downward Dog with A Kick High

Finish with some ab work:  Crunches, Side Planks, Scissors, Bicycles

Cool Down and Stretch

Yummy Treat

Do you remember those yummy rice crispy treats you ate growing up or maybe you still do?  I loved those when I was pregnant with my 2nd daughter and one time I ate an entire pan.  OOPS!  Leave it to my mom to find a healthy alternative to those yummy treats.  She is a baker by profession and has been adapting recipes for me to fit into my healthy eating plan.  So I thought I would share this recipe.  It’s super easy and it has only 4 ingredients.  You could have it as a pre-workout snack or even dessert.  And my kids LOVED them too.  These would make a perfect lunch box snack.

Peanut Butter Protein Rice Cereal Treats

  • 5 Cups Crisp Rice Cereal (can use brown rice cereal)
  • 1/2 Cup Honey (adjust to your taste)
  • 1/2 Cup Peanut Butter or other Nut Butter
  • 4 Scoops Vanilla Protein Powder (I use Orgain) (approx. 1/2 cup)

Melt the honey and peanut butter and stir together until creamy.  Add the cereal and protein powder and mix well.  Scoop into a pan.  I used coconut oil spray to make sure they didn’t stick.  Press down into the pan (9×9) and let sit.  Cut into squares.  I cut mine into about 19 small squares.  You could also use chocolate protein powder as well.

Here is the nutritional breakdown.  I entered it all in My Fitness Pal.  Your numbers may vary depending on the size of your squares and type of protein and nut butter used.

114 Calories Per Square    4 Grams Fat     17 Grams Carbs     4 Grams Protein 

treats

February Workouts: Buns, Guns and Abs

Today’s class at the gym was a killer class.  My legs are going to be SORE tomorrow.  Our class is called Insane Bootcamp and today was INSANE!  Here is what we did:

Dynamic Warm Up (3 Minutes)

  • Jog 30 Seconds
  • Jack 30 Seconds
  • Side Lunges 30 seconds each leg
  • Lunges with a reach (alternating) 30 seconds
  • Walk Outs with a push up 30 seconds

Round 1    Complete each exercise in the rounds for 30 seconds, repeat the round 3 times or more. 

  • Side Lunge Right (for higher intensity add a hop)
  • Side Lunge Left
  • Heel Touches
  • Goblet Squat with (10-25 pound weight)

Round 2  

  • Sumo Squat Pulses
  • 1 Burpee and 4 Mt. Climbers
  • Plank Jack
  • Hold Plank Position and do hamstring curls 15 right and 15 left

Round 3

  • Squat Jump into alternating lunge hops
  • Jacks
  • Squat Kicks (right and left)
  • Alternating Curtsy Lunges (with or without weights)

Round 4

  • Squat Jacks
  • High Knees
  • Walking Lunges (with weights or without)
  • Wall Sits

Cool Down and Stretch for 3-5 Minutes.

This workout will really get your heart pumping and will work your legs.  Approximate time is 45 minutes.