Today I killed it on my workout. I was pouring sweat and shaking by the end. Part of that may have been due to the heat outside.
What I did was a variation on the
ZWOW 16
Warm up for at least two minutes.
I tend to skip my warmup, or at least skimp on it. I've started setting a stop watch for 2 minutes to warm myself up. This does not really involve "stretching." Stretching, like where you hang down and try to touch your toes, can be harmful when your muscles are not warmed up. It's good after you work out though. Warm up should include some dynamic movements, think light jogging in place, light jumping jacks, shadow boxing, arm circles. Get your muscles warm and your heart rate up a teeny bit.
Repeat this round of exercises for 30 minutes, yes 30.
10 pushups + row (optional).
If you have a weight, include a row for each arm - do a regular pushup, then transfer your weight onto one hand, and pick up the weight with the other, bringing the weight close to your waistline and keeping your elbow tight.
20 lunges holding the weight (weight optional).
You may also raise the weight over your head for increased intensity, or do twists. Remember, knees do not come in front of toes!
10 low squat burpees (pushup optional).
I did not do a pushup in my burpee because there are already pushups in this workout and I figured it would be too extreme. So, get into a low squat position and do a forward frog jump, before you stand up drop down and kick back into the plank position (insert pushup), jump feet forward and without standing all the way up, do another forward frog jump. Stay low!
20 crab abs, or other ab exercise.
Get into a table position position with your belly to the sky, kick one leg up into the air and touch it with the opposite hand. Do ten on each side.
50 high knees or 50 jumping jacks or 20 squat jumps.
Pick some sort of cardio/plyo activity and do a number of them that would be considered medium difficulty.
Repeat until your 30 minutes are up!
Feel free to add or change exercises as you need to. And make sure you have some cool water to drink. You will be dead if you give it your best effort. Keep your rests or pauses short if you need to.
Cool down and stretch afterwards! Then go eat some protein!
First, I rehydrated with some water and some pure, organic coconut water (nature's gatorade! yum!).
Then I made a pancake. Yes, a pancake, and it's oh so healthy and delicious.
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| perfect flip! |
To make:
3 egg whites
1 scoop of no sugar added protein powder (I like my BodyFortress Chocolate Whey!)
1-2 spoonfuls of pureed pumpkin
1-2 spoonful of stevia
1-2 spoonfuls of ground flax seed
Sprinkle of cinnamon
Almond milk for desired consistency
Mix that up, but not too much because we want it fluffy.
Pour it into a medium hot skillet with heated coconut oil (another miracle food, post later!). If you are skilled at flipping (I am!) pour it in all at once, otherwise, make two or three pancakes.
While it's cooking, mash up a banana, add a sprinkle of cinnamon, and a teaspoon of pure, raw, organic maple syrup (no HFCS here! yuck! natural, unprocessed sugars like honey and maple syrup are ok and have many beneficial properties).
Top your pancake(s) with the banana mash and ENJOY! OMG I want another one right now.
Ok, shower time and sleep!
