Total Body Weight Workout! It's officially Mardi Gras time here in New Orleans! That means a lot of drinking, eating king cake and not getting to the gym as much (parades make it difficult to get to places if you live anywhere near the parade route like I do)!
So I decided to give you all a full workout that you can do in the comfort of your own home that doesn't require any equipment - just you! There are a few things about the workout that I would like to explain: E.M.O.T.M. stands for every minute on the minute- this means that at the top of the 1st minute, you will complete the 5 burpees, 10 jump lunges and 15 jacks as quickly as you can - and whatever time you have left before minute number two rolls around is your rest period. At the top of the 2nd minute, you will complete the 5 squat jumps, 10 skaters and 15 plank jacks as quickly as possible so you have a little rest before you reach the 3rd minute. Then you just repeat - alternating between the odd and even minute exercises until 10 minutes is up and you have completed 5 rounds of each - 10 minutes total! I love this type of training because the harder you work, the more rest time you reward yourself with! Everything else is pretty straightforward, but please let me know if you have any questions. Here's the workout: TOTAL BODYWEIGHT WORKOUT POWER - E.M.O.T.M. X 10 MIN. Odd Minute: 5 Burpees 10 Jump Lunges 15 Jacks Even Minute: 5 Squat Jumps 10 Skaters 15 Plank Jacks STRENGTH - 5 SETS EACH A)10 Push-ups 20 BW Squats 30 Bicycle Twists/side *decrease reps by 5 each round B)10 Supermans 20 Hip Bridges 30 Mason Twists/side *decrease reps by 5 each round METABOLIC - 45 seconds WORK / 15 seconds REST X 3 ROUNDS 1. Seal Jacks 2. Shuffle Lateral Lunge 3. Star Jumps 4. Plank Up Downs- alternating sides CORE FINISHER - 10 MIN A.M.R.A.P. (Goal-3 rounds) 50 High Knees/side 40 Toe Touches 30 Mtn. Climbers/side 20 Ab Tucks 10 Power Knees/side That's it. Now, go for it! Enjoy your workout, and let me know what you think!
0 Comments
Quick and Healthy Paleo Egg Muffins These egg muffins are one of my favorite recipes, and they're super easy to make! I like to make these muffins on Sunday, so that I have a quick and healthy breakfast, lunch or snack already prepared and ready to go during the week. They are my go to, post-workout snack. My favorite combination is spinach and feta or bacon, broccoli and gruyere. I prefer to use a jumbo muffin tin of six, but if you only have a small muffin tin then this recipe should be enough to make two tins (12 small muffins). Paleo Egg Muffins Ingredients:
Method: -Preheat oven to 350F -Grease jumbo muffin pan with olive, coconut, avocado or grass fed butter -Chop vegetables -Crack eggs into a large bowl, whisk and add a teaspoon of apple cider vinegar (it makes them fluffy) -Add sea salt and pepper to taste -Place vegetables in each muffin tin, about a tablespoon -Pour whisked eggs into each muffin tin -Bake at 350F for 20 minutes or until eggs are fully cooked -Let cool for 10 minutes before removing egg muffins from the tin -Store in a sealed container and keep in the refrigerator -Heat for 30s in the microwave for a quick breakfast, lunch or snack Variations: - Add chopped, cooked uncured nitrate free ham, turkey bacon or sausage - Sauté vegetables prior to adding them - Top with feta, goat, cheddar, gruyere or parmesan cheese Enjoy! Give them a try and let me know what you think. 30 Minute Full-Body Workout I wanted to share a shorter workout with you for those days when you don't have a full hour to work out. You can do this workout in the comfort of your own home - so you have NO excuses! This should take you about 30 minutes including a warm up and a cool down/stretch. It’s a full body workout using all compound exercises. Expect to push a little harder since it's shorter in duration.
In the Ladder workout below, start off by completing 10 reps of each exercise, one after the next and then rest for about 30 seconds before you start back at the beginning, but this time complete 9 reps of each. Then 8, 7, 6, 5, 4, 3, 2, and your last set will be 1 rep of each. The idea is to try and get "down the ladder" before the 15 minutes is up! 3-5 minute Warm Up Jog, Jacks, lunges, arm swings, squats, etc... Ladder 10-1 Reps (15 minutes) - Burpees - Plank Rows / side - Squat to Press - Push-ups - Mason Twists / side (Rest 2 minutes) Finisher 20/10 x 4 Rounds - Jump Lunges - Mountain Climbers 3-5 minute Cool Down and Stretch Quad stretch, child's pose, hip flexor stretch, hamstrings, shoulders, triceps stretch I love Ladder workouts like the one above! The next time you try this workout, aim to complete the ladder quicker than you did your first try. Also, make sure you choose a set of dumbbells that will allow you to complete 12 reps on your squat to press. Once you finish the Ladder section, take a couple minutes to recover before you do the finisher. You will set a timer for 8 rounds of 20 seconds work with 10 seconds rest. Alternate between jump lunges and mountain climbers 4 times. And there you have it - a full body workout you can complete at home in 30 minutes with just a set of dumbbells. Give it a try the next time you can't make it to the gym, and let me know what you think in the comments below. |
RSS Feed