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Round 1 45 second Buttkickers 12 each side Deadbug 12-15 Side Lunges (medium to heavy weight) Round 2 12-15 Burpees 12-15 Weighted Side Obliques 15-20 Single-leg Bridge ups Round 3 20 Jump Squats 20 each leg Flutter Kicks 12-15 Hamstring Curls (large ball) Repeat 3x!
Round 1 10-15 Box Jumps (jump squat option) 15-20 Leg Lowers 12-15 each leg Split Lunges (weight option) Round 2 1 minute Jump Rope (or Jumping Jacks) 30-45 seconds each side Side Plank 12-15 each leg Single Leg Deadlift (medium weight) Round 3 12-15 Star Jumps 10-15 Knee Tucks (large ball) 12-15 Reverse Lunge with …
Round 1 45 seconds High Knees 20 Double Crunches (weight option) 12-15 Lying Chest Fly Round 2 5-10 Tricep Push-ups (knees) 15-20 Side Sit-ups (each side) 12-15 Hammer Curls Round 3 30-45 seconds Plank Jacks 15-20 Reverse Sit-ups 12-15 Upright Rows Repeat 3X!
Round 1 45 second Speed Skaters 1 minute Plank 12-15 each side Reverse Lunge with a Kick Round 2 30 seconds 180 Jump Squats 15-20 each side Side Sit-ups 20 Bridge Ups (large ball) Round 3 1 minute Alternating Step Ups with Kickback (medium weight option) 12-15 V-up Sit-ups Sumo Squats
Round 1 15 Push-ups (do as many as possible on your feet, then drop to knees) 20 Bicycles (each side) 12-15 Bent Over Rows Round 2 12-15 Regular Bicep Curls (same time) 1 minute Plank 12-15 Squat to Shoulder Press Round 3 12-15 Standing Tricep Extension 25 Toe Touches 10 Front …
Ingredients: 1 sweet potato 1 tablespoon extra-virgin olive oil 1/2 white onion, diced 1/2 red pepper, diced 1 garlic clove, minced 1/2 teaspoon sea salt 1 lime, juiced 1/2 13oz can black beans 1 tsp extra-virgin olive oil Directions: Put sweet potato into the oven and bake at 400 degrees for one hour (or microwave …
Round 1 20 Jump Squats 25 Crunches 15-20 Sumo Squats (heavy weight option) Round 2 45 Seconds High Knees 15 each side Bicycles 12-15 each side Curtsy Lunges Round 3 12-15 Burpees 20 Toe Touches 20 Lunges (weight optional) Repeat 3X!
Round 1 45 second Mountain Climbers 12-15 Chest press 45 seconds Plank Shoulder Taps Round 2 180 Jumps 12-15 each side One Arm Back Row 25 Crunches Round 3 1 minute Jumping Jacks/ Jumping Rope 12-15 Bicep Curls 15 Tricep Dips Repeat 3X!
Ingredients: 5oz Prawn Shrimp or Jumbo Shrimp 1-2 Garlic Cloves (to taste) 1 Tbsp Coconut Oil 1-2 Cups Cabbage 2 Tbsp Avocado 1/2 Cup Jicama 2 Tbsp Homemade salsa Green Onions (optional) 1/2 Tomato (optional) Directions: Heat coconut oil and fresh garlic and then add shrimp. Cook on medium until both sides are a nice …
Makes 10 pancakes – 3 servings Ingredients: 6 Egg Whites 1 Cup Rolled Oats, dry 1 cup cottage Cheese 1 Tsp Cinnamon 1 Tsp Vanilla Extract 2/3 Cup Fresh Raspberries Directions: In a blender, blend all ingredients until smooth. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick coconut oil spray. …
