Post Pregnancy Total Body Workout

Hey Guys! Here is a great workout you can do at home or at the gym. It is great for post pregnancy targeting core and fat burning total body exercises! 

Go through this 3x then move to next set...
Squat and Press x30 8lb weights
Stationary Lunge x30 singles 8 lb weights

Go through this 3x then move to next set…
Pushups on weights x20
Plank on Elbows Drive R then L leg in to opposite elbows x20

Go through this 3x then move to next set…
Cross Over Crunch (Lay flat on your back lift up off ground bring R hand to L toe then repeat) x30
Full Sit Ups x20
Quick Bike x50

Go through this 2x then move to next set….
Basic Squat w 2 15lb weights x20
Teapots (hold 2 15 lb weights by your side and bend R then L=1 Rep) x30

Go through this 2x then move to next set…
Rapid Fire w 5lb weights x50 singles
Alternating Side Bends w 5 lb weights x30 singles
Flurries w 5 lb weights x30 (1-2 is one rep)

Go through this 2x then move to next set…
Wood Chop R x20  15 lb weight
Wood Chop L x20 15 lb weight
Alternating Reverse Lunge Holding 15 lb weight at your chest x30 singles

Good Luck!

Snow Day Workout

Healthy Meal Ideas-Veggie Pizza

Whole Wheat Veggie Pizza (Click Link for recipe)

Healthy Recipes with Kale (Click Link for recipe)

Kale Recipes

Great Kale Recipes!
http://www.sparkpeople.com/blog/blog.asp?post=15_kale_recipes_youll_actually_eat

Sunday Fun Day 1-19-14

At Home Workout w Bosu Ball, 3 & 5 Pound Weights

Great At Home Workout- if you don't have bosu ball you can do these exercises on the ground.

Warm-Up on Treadmill-OR Jump Rope 5-10 min
Stretch

Workout:
-Go through this 2-3 times as quick as you can!
30 Modified Pushups on Bosu
30 Plank to Pushup R on Bosu
30 Plank to Pushup L on Bosu
30 Palms Open Bicep Curls from Knees (hold your arms out by your side with your palms up, curl 5 lb weights in and back out toward your shoulder. KEY: extend arms all the way out every repetition.
30 Shoulder Press from Knees 5 lbs
30 Tricep Pushups on Bosu (start laying on Bosu with hands by your chest, push up keeping elbows in!!!)
30 Full Sit-Ups on Bosu with 2  5 lb weights held straight up (reach up to the ceiling each time)
30 Sit Up Twist R then L holding 2  5 lb weights at your chest, keep your elbows out and away from chest so you work shoulders too!
On all 4's balancing on Bosu (work with me here!)
30 Super Man (extend R arm out and L leg back at the same time reaching out as far as you can, repeat on other side.
15 out and back R Leg (yes still on bosu)
30 pulse up toward ceiling R Leg
15 out and back L Leg
30 pulse up L leg
30 Baby Crunches on bosu- lower hips almost to the bottom of boss and contract core. do little crunches
30 slow bike on bosu- sit up on top of the bosu and bike R and L. do these slow and focus on your core!


Good Luck!

15 Great Recipes with KALE! Super Food!

http://www.sparkpeople.com/blog/blog.asp?post=15_kale_recipes_youll_actually_eat 

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Healthy Snack Ideas

Healthy Snack Ideas

6 great foods for weight loss

The 6 Most Overlooked Foods for Weight Loss http://shar.es/9qO4d via @sharethis

Hard Interval Workout-Total Body

Great Interval Workout. If you do not have punching bags you can use 3 or 5 lb weights for punches

1st set. 4 exercises. 1:00 each exercise, :10 rest in between exercises, :10 rest in-between sets. Repeat 3x  

#1. Squat and Press with a Jump 5 lb weights

#2. Explosions with 10lb KB

#3. Wall Ball

#4. Deadlift 15lb weights

2nd set. 3 exercises. 1:00 each exercise, :10 rest in between exercises, :10 rest in-between sets. Repeat 3x

#1. Mountain Climbers on Grey Med Ball

#2. Burpee with a Pushup

#3. Froggers

3rd set. 3 exercises. :30 each exercise, :5 rest in between exercises, :10 between each set. Repeat 3x ON PUNCHING BAGS

#1. Rapid Fire

#2. Plyo Lunge

#3Flurries

#4Low Pulsing Squats

4th Set. 3 exercises. :30 each, :5 rest in between exercises, :10 rest in between sets. repeat 3x

#1. Cross Over Crunch

#2  Quick Bike

#3. V-Outs

#4. Spider Mountain Climbers

Fit Arm/Core Workout

Fit Leg/Plyo Workout

Total Body Fat Burning/Plyo Fit Wotkout

Easy, Healthy Thanksgiving Recipes!

Traditional Green Bean Casserole

Nutrition Info: Calories: 91.9, Fat: 3.7g, Carbohydrates: 12.6g, Protein: 2.9g

Ingredients

2 (16-ounce) bags frozen green beans, thawed

1 (10-ounce) can low-fat cream of mushroom soup

3/4 c skim milk

1 tsp black pepper

1 c canned fried onions

Directions

Mix soup, milk, and pepper in a large bowl, then stir in the thawed green beans. Transfer to a greased casserole dish. 

Bake in a preheated 350 F oven for 30 minutes, until the casserole is bubbling. 

Remove from the oven and top with the onions. Bake another five minutes to crisp the onions. 

Makes 10 servings (heaping 1/2 cup)

Traditional Green Bean Casserole

Nutrition Info: Calories: 91.9, Fat: 3.7g, Carbohydrates: 12.6g, Protein: 2.9g

Ingredients

2 (16-ounce) bags frozen green beans, thawed

1 (10-ounce) can low-fat cream of mushroom soup

3/4 c skim milk

1 tsp black pepper

1 c canned fried onions

Directions

Mix soup, milk, and pepper in a large bowl, then stir in the thawed green beans. Transfer to a greased casserole dish. 

Bake in a preheated 350 F oven for 30 minutes, until the casserole is bubbling. 

Remove from the oven and top with the onions. Bake another five minutes to crisp the onions. 

Makes 10 servings (heaping 1/2 cup)

Jump Rope Workout

Have a jump rope? You can do this workout anywhere!

JUMP ROPE WORKOUT...

Repeat 2 or 3 times! 

Jump Rope 1:00

Burpee 1:00

Quick Squats :30

Explosions :30

Froggers (hold a full plank jump both knees into elbows at same time then back out) :30

Jump Rope 2:00

Full Sit Ups 1:00

Mountain Climbers 1:00

Jump Rope 2:00

Push-ups 1:00

Slow Bicycle 1:00

Healthy Snacks

Board Workout

Hard Total Body Workout

Go through this 3 times as quick as you can...

Warm Up-

5:00 Run on treadmill

Workout:

30 Push-ups

30 burpee, frogger

30 basic Squats

30 Explosions

30 low pulsing squats 

30 Reverse Lunge and Kick R

30 Reverse Lunge and kick L

30 single Plyo Lunges

30 Tricep Dips

30 Full Sit ups

30 plank to push-up R

30 Plank to push-up L

30 bike bike butt up

30 basic butt up

Total Body Travel Workout- Knee Restrictions

Workout:

Complete this three times:

20 Modified Push-ups

20 Basic Crunches

20 SLOW BIKE

20 Basic Crunches

20 Plank to Push-up R

20 Plank to Push-up L

40 Tricep Dips

30 Basic Squats

30 Explosions 

30 Toes Out Squats

30 Reverse Lunges R

30 Reverse Lunges L

30 JJ with a calf grab

30 Lateral Lunge R

30 Lateral Lunge L

30 Skaters

100 slow Bike

50 basic crunches

100 Slow Bike