CARDIO CIRCUIT

Incorporate these 3 moves into the 'Legs and Core' workout I posted yesterday.  You could throw a round of this in after each circuit of the 'Legs and Core' workout OR save it all for after.  It will add a bit more burn to your legs but also spike the heart rate.

CARDIO CIRCUIT:  Aim for 30 seconds ea. exercise and repeat circuit 5-7x or pick a number of reps that works for you.  

Squat Jumps to Alternating Xriss Xross Feet

Squat to Alternating Front Kicks….Touch Toes

AND, the last move is KILLER, it helps to say the moves out loud to keep it going and in order:

2 Lunge Jumps to Plank to Frogger to Plank to Runners Lunge, and back to the top --- 2 Lunge Jumps to Plank to Frogger to Plank to Runners Lunge and repeat….

PUSH PLAY HERE

I'm not a Picky Eater

One thing I'm happy with myself about is that I am NOT a picky eater.  I dislike only a few things and one being licorice of any color.

So throwing a bunch of random things in a bowl doesn't bother me.  I tried to call this "Fried Rice" but I just don't know.  It was odd, I do know that.  But it was quick and easy and tasted great.  Healthy food is used to fuel my body 80-90% of my week.  It served its purpose.

What is it:

1 Whole Egg

2 Egg Whites

1 Cup Brown Rice

Diced up Chicken Breast

Pineapple bits

Tomatoes

Mushrooms

a bit of Soy Sauce

and no I'm not worried about sodium with the amount of sweating I do. 

LEGS and CORE

LEGS and CORE: WATCH VIDEO HERE

Your core will be engaged during all 4 moves whether you feel it or not.  Just TRUST it.  Just because you're not doing an actual ab focused exercise doesn't mean they're not being worked.  I rarely do sit-ups--maybe once a week.  Compound moves are my JAM.

10-12 reps.  Plank to Frogger to In/Out Squat Jump back to Plank. Repeat ( the video is sped up to show more reps in the 15 secs.  Be sure to hold your plank and hold your frogger/low squat for a second or two before you in/out jump ).

12 reps.  V-Sit Ups to cross the feet to Stand Up to Sit Back Down.  Repeat.

15 each leg.  Curtsy Lunge to Knee Up/Oblique Crunch.

30 Seconds.  Wall Sit to Alternating Knees to Chest…. ( Lower Ab and Leg Burn ).

REPEAT Circuit 5-7 times. 

Twinners

Welp, this happened today….. It was fun to feel like we were in Jr. High!  #notplanned or was it? 

Bench Workout 2

 #clique BENCH WORKOUT 2:

You can add these fun moves on to 'Bench Workout- 1'  that I posted last week.  Go check that one out on my INSTAGRAM These 4 moves plus BW- 1's 4 moves will give you one heck of a workout and only a bench or chair is needed.

Also, on the BW- 1, I explained how I recommend doing these bench workouts….. time, sets, reps, rest, etc…. it's all over there on Bench Workout- 1 post ( last Monday ).

Elevated Plank Push-Ups

Bulgarian Split Squat Jumps

Elevated Mountain Climbers

Lateral Step Up Hops

ENJOY!!!

New Diet Program

So this new 3-5 day Diet Program once a month works Wonders!  Let me know if you would be interested…...  #auntflow

Monday Morning Wake Up: Jumping Jack Style

I know it's Labor Day but guess what?!?  You can still get your sparkle on and you don't even need to leave your house for this one!  You'll feel 10x better doing something than nothing.

Monday Morning Wake Up: jumping jack style

Give this one a shot!  All you need is your Bod and some space.

Easy to follow… JUMPING JACKS to CORE to LEGS

Feel free to add weights on any of those Leg Exercises.

You can time yourself to see how long one round takes you.  Depending on how you feel afterward and you feel like going for round 2, BEAT YOUR TIME! A video has been posted of 'Burpee Jumping Jacks' > hashtag search: FITHAPPENSWORKOUTS on instagram or I can tag you.