Burpees + Full Body Quickie.
As the week goes on, are you finding it harder and harder to stick to your December to Remember goals?
I must admit – it always gets tough for me around Thursday. Thursday is the start of the weekend. I want treats and drinks to quench my thirst. And to not follow the rules.
But I also feel fabulous knowing that if I stick to these goals, I will be so much happier come January. And of course, I will have some treats this weekend, absolutely guilt free.
Stick to it, guys! It will be very rewarding, I promise.
Some of you asked what a burpee is. Here is a video link: http://www.youtube.com/watch?v=7MGljX4bbps
Yes, these are very advanced. For beginners, you can do these without the pushup at the bottom. And yes, sometimes there is controversy surrounding burpees. Do I agree? Not at all.
If you are doing them for the first time, you should be surpervised and I always recommend being supervised. Esepcially when it comes to form. But do I find them dangerous? No. (Would I have an very overweight/first-timer/elderly/health-risk/unfit person do it? Of course not.) You may fall on your face if you arms aren’t strong enough to hold you up.
But you also may fall on your face while walking through the grocery store. I think burpees are superb. And hard as heck. And I love them. The feeling of getting just one more burpee today than I did yesterday is gratifying. :)
The most important thing about this green monster?
It is a meal for me.
I’m sorry, but I just don’t count almond milk, greens, and powder or seeds a meal. I drink those too, and they certainly compliment my meals, but they aren’t my entire meal. I need some filler for this belly!
My Green Monster Meal
3/4 – 1 cup almond milk
1/2 cup water
1 pack Amazing Grass
1/2 scoop protein powder
1-2 cups spinach
1 frozen banana
1-2 tbsp peanut butter
some frozen mango chunks
1 tbsp flax
1/4 cup oats or TJ’s Twigs cereal
The banana has to be frozen. If you have never had a frozen banana in a shake before – any kind of shake – you are missing out bigtime. Please try and report back. :)
This holds me over FOR.EV.ER. The only downside? I don’t do well drinking cold things, and this takes me about an hour to drink! I drink it as I’m getting ready.
What was your workout today? Did you feel great afterwards? I did 45 minutes of cardio + 20 minutes of yoga. I’m meeting up with Kema in the morning for what will be a killer workout. We love to lift very heavy with legs, so I’m sure walking this weekend will be a treat.
25 Days of Workouts
WORKOUT #4 – Cardio + Full Body Quickie
For all of your gym go-ers, this is a circuit that keeps my mind off the clock when I’m working out. It flies by. And if you have machines, you certainly can do this, too! Even if you only own a treadmill, use it for the cardio parts.
5 minute warm-up
10 minutes treadmill: 4.0 speed, 8.0 incline (no hands!)
12 lat pulldowns
12 chest presses
12 seated rows
10 minutes elliptical: 12 resistance (this depends on your machine, it should be challenging!)
20 walking lunges
20 stability ball squats
12 leg extensions
10 minutes bike: level 7 (again, depends on your bike)
20 triceps dips
60 second bicycle crunches
12 biceps curls
60 second plank
5 minute cool down
Choose whichever machine you’d like to warm up and cool down, and make sure to use a challenging weight. It will be different for everyone, which is why I don’t post the weight.
As usual, if you have ANY questions, please don’t hesitate to ask. And don’t forget – Friday Trivia tomorrow! :)