I completed this workout on Saturday morning. I really like taking advantage of the weekends and doing longer workout. Do 2-3 sets of the following moves, followed by some cardio if possible.
Legs
- Tic-Toc Lunges (40 alternating, each leg)
- Squat with side leg raise (50 alternating)
- Leg extensions (30 each leg)
- Sumo squats w/ heavy dumbbell (25)
- Fire-hydrant raises (25 each leg)
- mountain climbers (100)
Core (each move 60 seconds)
- Weighted v-up crunches
- Canoe
- Plank
- Side plank with scoop (each side)
- Sprinter
- Side bends w/ heavy weight (each side)
- Mountain climbers (100)
Arms
- Bicep curls w/ 20lb weights (12)
- Shoulder presses w/ 12lb weights (25)
- Bent over row w/ 20lb weights (15 each arm)
- Tricep kickbacks w/ 12lb weights (15 each)
- Chest presses w/ 12lb weights (25)
- Bent over flyes w/ resistance band (12)
Don’t forget to chase your workout with a high protein smoothie!
Strawberry Banana High Protein Smoothie
- Handful of washed strawberries
- 2 handfuls spinach
- Scoop protein powder
- 4-6 oz container of yogurt**
- 1 cup almond milk
- Frozen banana
Blend. I topped mine with some raw granola that added an extra punch of protein thanks to seeds and sprouted buckwheat. **I used so delicious coconut milk yogurt which actually has only 1 gram of protein but if you used non-fat greek yogurt you could get an extra 16-20 grams of protein in this smoothie!! Also, don’t be scared of the color that’s just the mix of spinach and chocolate protein powder!!
