Round 1 30-45 seconds in and out jumps (band 3 inches above knees if you have one) 12-20 each side Curtsy Lunges (weighted) Side Lunge to Knee up with weight Round 2 1 minute Alternating Step Up with weights 10-15 each side Forearm Plank with leg side step 10-15 each side Single Leg Deadlift (weighted)…
Round 1 1 minute Jump Rope 15 each side One arm Rows 15 Chest Press Round 2 30-45 seconds Mountain Climbers 15-20 Side V-ups 12-15 Hammer Curls Round 3 1 minute Jump Jacks or Jump Squats 30-45 seconds Pilates Scissors 5-8 each side Tricep Slide out Push-ups (one elbow tight by your side as the…
Round 1 30-45 seconds Sumo Jump Squats 15-20 Reverse Sit-ups 20 Hip Thrusters (use large ball and heavy weight) Round 2 10-15 Box Jumps (jump squat modification) 15-20 Weighted Double Crunch 15-20 each side Reverse Lunge with a Kick (weight option) Round 3 45 seconds Ice Skaters 15-20 Butterfly Sit-ups 12-15 Side Lunges (weighted) Repeat…
Round 1 30 second Tuck Jumps 12-15 each side Windmills 12-15 Bent Over Reverse Flys Round 2 45 seconds Plank Jacks 12-15 Regular Bicep Curls 12-15 each side Tricep Kickbacks Round 3 10-12 each side Push-up to Knee Plank (knee to alternating elbows) 15-20 Reverse Sit-ups 10-12 each side L Shoulder Raises Repeat 3x!
Makes 6 servings: 1 serving = 1 slice or muffin if you use a muffin tin instead Ingredients: 2 medium ripe bananas (the riper the better) sliced into 1/2″ pieces 1 1/2 cup blueberries 4 Tbs agave nectar or honey (nutrition based on agave) 1 cup uncooked quick oats 1/4 cup chopped walnuts or pecans…
Round 1 15 Burpees 30 seconds Plank Reaches (alternate arms) 12 Chest Press to Chest Flys Round 2 45 seconds High Knees 12-15 Serve the Platter (biceps) 12-15 each side Warrior Three Tricep Kickbacks Round 3 12-15 Overhead Tricep Extension 12-15 each side Reverse Lunge with Overhead Press 12 each side Side Plank to Reverse…
Round 1 15-20 Kettlebell Squat Thrusts (can be done with dumbbell) 12-15 each side Forward Lunge with Side Twist 12-15 Curtsy Lunges (weighted) Round 2 45 second Frog Jumps 30-45 seconds Scissors 10-15 Deadlifts (heavy weight) Round 3 1 minute Jump Rope or Jumping Jacks 15-20 Side V-ups 20 Walking Lunges (heavy weight option) Repeat…
Round 1 20-25 Jump Squats 45 seconds Plank with alternating leg kickbacks 20 each leg Walking Lunges (weighted) Round 2 30 seconds Sumo Jump Squats 15-20 Toe Touches (weighted) 12-15 Single Leg Deadlifts Round 3 10-15 each leg Jump Lunges 12-15 each side Standing Weighted Obliques 25 each leg Donkey Kicks ((weight behind knee or…
Round 1 20 Push-ups (do as many as possible on your feet, then drop to knees) 12-15 each side Deadbug (option to use large exercise ball) 12-15 Bent Over Rows Round 2 1 min Jump Rope 12-15 V-ups 12-15 Alternating Bicep Curls Round 3 10-12 Tricep Push-ups (knees) 30-45 second Mountain Climbers Squat to Shoulder…
Makes 3 Servings: 3 Muffins per serving Ingredients: 1 Cup No Sugar Added Apple Pie Filling 1/2 Cup Unsweetened Applesauce 3 Medium Egg Whites 1 Cup Whole Wheat Flour 1/4 Cup Stevia 1 Tsp Baking Soda 3/4 Cup Rolled Oats 1 Tbsp Ground Cinnamon 1 Tsp Ground Nutmeg 1 Tsp Vanilla Directions : Preheat oven…
