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Round 1 12-15 Incline Chest Press 30 Crunches 12-15 Lat Pullovers (back on head on exercise ball, hips up) Round 2 180 Jumps 12-15 Side V-ups 12-15 Renegade Rows Round 3 12-15 Double Bicep Curl (same time, no twisting) 30-45 Mountain Climbers 12-15 Overhead Tricep Extensions Repeat 3x!
Round 1 12-15 Hammer Curl to Shoulder Press 20 Weighted Toe Touches 12-15 Overhead Tricep Extension (keep elbows in) Round 2 12-15 Chest Press on ball or ground 15 Weighted V-ups 12-15 Bicep Curls Round 3 12-15 90 Degree Shoulder Raises 30-45 second Leg Circles 12-15 Reverse Flys Repeat 3x!
Round 1 20 Weighted Sumo Squat 20 Ab Roll Ups 15 each leg Jump Lunges Round 2 15 each leg Reverse Lunge with Kick 15 each way Windshield Wipers (obliques) 15 each leg Side Lunge with Kick (option to use a weight) Round 3 15 each leg Weighted Single Leg Deadlift 20 each side Cross …
Round 1 30 seconds Sumo Jump Squats 15 ea side Weighted Russian Twist 12-15 ea leg Lunge to Shoulder Press (one leg at a time) Round 2 10-12 each way Side to Front Shoulder Raises 45 seconds Supermans 1 minute each leg Fire Hydrants (option to be banded) Round 3 15 Tricep Kickbacks 1 minute …
(2 per serving) Ingredients: 1 cup uncooked quinoa 2 large eggs 1 cup chopped onion 1 cup shredded mozzarella cheese 2 teaspoons minced garlic 1/2 cup fresh basil, chopped (or 2 tablespoons dried) 1/2 cup cherry tomatoes, diced 2 turkey/chicken spicy sausages (chopped) 1/2 teaspoon salt 1 teaspoon paprika 1 teaspoon dried oregano Pizza sauce …
*Band is always 3 inches above knees. Round 1 1 minute Banded Walks 1 minute Plank with straight leg kickbacks 15 each leg Banded Curtsy Lunges Round 2 15 ea leg Banded Lunge Lift (lunge into standing with a kickback) 30-45 seconds Banded Scissor Kicks 45 seconds Squat to Side Kick Round 3 25 Banded …
Round 1 12-15 Arnold Press 1 Minute Plank 12-15 Preacher Curl Round 2 12-15 Double Front Shoulder Raises 1 Minute Plank Weighted Dips (weight on lap) Round 3 12-15 Upright Rows 1 Minute Plank 12-15 Alternating Bicep Curls Repeat 3x!
Round 1 20 Weighted Squats 15 Bear Crawls 45 seconds Weighted Step ups (curb, stairs, plyo box, bench, etc) or 10 ea leg jump lunges Round 2 15 each leg Single-Arm Overhead Lunges 20 Reverse Sit-ups Jump Lunges Round 3 10-15 Weighted Burpees (jump up holding weights, push-up option) 15-20 Leg Lowers (lower back glued …
Round 1 1 Minute Jumping Jacks or Jump Squats 10-15 Side V-ups 12-15 Chest Press Round 2 8-12 each way Plank to Forearms (keet hips level) 20 Jump Squats 12-15 ea arm Renegade Rows (modification on knees) Round 3 12-15 ea arm Preacher Curl (one arm at a time use the inside of you leg) …
Ingredients: 4 whole eggs 12 egg whites 2 cups diced cooked chicken 12 slices bacon (turkey bacon works too) 1/2 red pepper, chopped 1/2 green pepper, chopped 2 cups chopped fresh spinach 1 avocado, cubed (optional) Salt and pepper Nonstick cooking spray Directions: Preheat the oven to 350°F. Cook the bacon in a pan over …
