Workout of the Week

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!!

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