UPPER BODY
What kind of time do you have today?? Here are some of our 15 minute workout formats for you to crush! Have more time and ready for the challenge?? I heard you say yyeess 🙂 Repeat 3 times! You want cardio??? Add in 1/2 mile …
Month: May 2020
THE 100! PYRAMID FORMAT
THE 100. PYRAMID FORMAT This is my absolute favorite workout, will kick your booty! So many different exercises you can plug into this format… I mean you can add more cardio, more power strength. You can make it an upper body 100, lower body 100, …
LADDER WORKOUT
LADDER WORKOUT
A Ladder workout starts out with 1 basic exercise and you climb toward the top adding exercises to the first basic exercise.
WARM UP– Repeat the following exercises 3-6 times.
- half burpee w/ side twist
- jack w/punch
- criss cross squat
- squat w/butt kick
BLOCK 1 – Format: exercise 1, exercise 1, add exercise 2. Exercise 1, 2, add exercise 3. Exercise 1, 2, 3, add exercise 4. Exercise 1, 2, 3, 4, add exercise 5. Last round complete all exercises.
- reverse lunge w/ front shoulder raise
- chest fly w/ tricep skull crushers
- kneeling squat to hammer shoulder press
- bicep curl to dumbell punch
- sumo squat to over head press squat
CARDIO BURST – Repeat 2 times 10 second break between cardio burst set.
- 10 star jumps
- 10 squat jumps
- 10 jack criss cross/squat
BLOCK 2 – Same format as above
- alternating reverse lunge > curtsey lunge
- upright row w/side lateral bicep curl & calf raise
- side to side goblet squat
- plank hop side to side hand tap
- tricep dips
COOL DOWN – repeat 2-3 times
- 25 abdominal crunches to the center
- 25 alternating scissors and walk out
- 25 alternating side to side crunches
ALWAYS, ALWAYS end your workouts with a 7-15 minute (or more) stretch. See videos for stretch examples.
ACORN SQUASH YOGURT BOWL
Ok, I am the biggest fan of a basic yogurt bowl. I mean who isn’t! Add some greek yogurt, fruit, nut butter, and homemade granola together… nothing is wrong with that. Honestly, since being in college a basic yogurt bowl has been my go …
ZUCCHINI BOATS
Yes! You are seeing this right … Zucchini Boats! I was trying to come up with a new meal prep idea one weekend. For some reason, I had been on a big zucchini kick. Zoodles, baked zucchini, for dip, even in oats. So of …
MATCHA MATCHA OATS
Making overnight oats is really simple. All you have to do is start with the base and work from there. I will lay out how I create my oats and give you a few flavor ideas to get started. Don’t be afraid to try something new with your oat creations.
Remember to read the OATS page for a few ENDLESS OPTIONS to take your oats to the next level!
Matcha Matcha Oats
Servings: 1
Equipment
- 16 oz mason jar
Ingredients
Ingredients
- 1 cup rolled oats
- 1-2 tbsp greek yogurt Remember to watch liquid consistency when adding yogurt with milk and water. Liquids should just cover the top of your oats.
- 1/2 cup almond milk
- 1/2 cup water
- 1 tbsp protein powder
- 1 tsp matcha powder
- 1/4 tsp vanilla extract
Instructions
Instructions
- Combine and mix ingredients.
- Refrigerate overnight.
- When ready to eat add favorite topping. I added a handful of chopped nuts.
- ENJOY!
MEAN GREEN MACHINE OATS
Making overnight oats is really simple. All you have to do is start with the base and work from there. I will lay out how I create my oats and give you a few flavor ideas to get started. Don’t be afraid to try …
PB & J OATS
Making overnight oats is really simple. All you have to do is start with the base and work from there. I will lay out how I create my oats and give you a few flavor ideas to get started. Don’t be afraid to try …
SMOOTH AND SIMPLE OATS
Making overnight oats is really simple. All you have to do is start with the base and work from there. I will lay out how I create my oats and give you a few flavor ideas to get started. Don’t be afraid to try something new with your oat creations.
Remember to read the OATS page for a few ENDLESS OPTIONS to take your oats to the next level!
Smooth and Simple Oats
Servings: 1
Equipment
- 16 oz mason jar
Ingredients
Ingredients
- 1 cup rolled oats
- 1 tbsp peanut butter powder
- 1/2 cup almond milk
- 1/2 cup water
- 1 smashed banana
- 1/4 tsp vanilla extract
- pinch cinnamon
Instructions
Instructions
- Combine and mix ingredients.
- Refrigerate overnight.
- When ready to eat, add your favorite topping.
- ENJOY!
PEACH COBBLER OATS
Making overnight oats is really simple. All you have to do is start with the base and work from there. I will lay out how I create my oats and give you a few flavor ideas to get started. Don’t be afraid to try …