Body Weight Leg Workout
3 sets
1. 3 Way Lunge R – 30 reps
2. Jump Lunge Jumps R – 10 reps
3. 1 legged deadlift R- 15 reps
4. 3 Way Lunge L – 30 reps
5. Jump Lunge Jumps L – 10 reps
6. 1 Legged Deadlift L – 15 reps
7. Prisoner Squats – 20 reps
8. Prisoner In & Out Jump Squats – 20 reps
9. Glute Bridges – 20 reps
10. Bridge Leg Drops & Pulse Ups R – 20 each
11. Bridge Leg Drops & Pulse Ups L – 20 each
BONUS MOVES
10 Competition Burpees
10 Plank Jacks
50’s work – 10,s rest
3 sets
1. Squat, Clean & Press
2. Side to Side Pushups, 8 mountain climbers
3. Lat Lunge, Reverse Lunge & Curl Alt
4. Plank Climbers, Plank Jack & Froggers
5. Forward Lunge & 1 Legged Deadlift Alt
6. 1/2 Swing & full Swing
7. Burpee Plank Row & Press Alt
8. Goblet Squat & Press
9. Lying Tricep Ext & Leg Raises
10. Deadlift & Row
3 sets , 30’s work – 10’s rest
15 reps each X 3 sets
Leg Burner workout x 3 sets
10 Jump squats in between each exercise
1. Pendulum lunges R x 10 reps
2. Pendulum lunges L x 10 reps
3. Front squats x 15 reps
4. Deadlift x 15 reps
5. Stability ball hamstring curls x 15 reps
6. Side lunge & curtsy lunge R x 10 reps
7. Side lunge & curtsy lunge L x 10 reps
8. Lying Glute raises x 15 reps
Bodyweight 10 min hitt interval workout
1 min work, 10’s rest
One arm burpee
V ups
2 jump lunge, tuck jump
Plyo switch push ups
Star jacks burpee
Plank kick out touch toe
180degree jump squat
Spider pushup
Bicycle
8 wide hop squats, 8 wide push ups
BARBELL COMPLEX WORKOUT
8 exercises, 10 reps, 10 sets
Full 10 min Bodyweight hitt burn workout
60’s work 10’s rest x 3 sets
1. burpee side plank leg lift
2.spiderman pushup 1 leg down dog
3.jump squats
4.jump lunge burpee pushup
5.bear crawl pushup
6.butterfly situp
7.burpee superman hand relaese pushup
8.russian kick, kick under
9.iso squat up and down
10.plank knee in leg lift alt
Clearly i have been on a cauliflower kick… This vegetable is so versatile its amazing and i am hooked.
This pie was so melt in your mouth good, nutritious and filling. Its the perfect meal just to sit eat and watch a movie.
Ingredients
2 medium sized sweet potato. Peeled and diced
1 Head of cauliflower
1 cup of green/brown lentils
1 bell pepper sliced
1 carrot chopped
2 cups of sliced mushrooms
earth balance butter
Nut Milk/Soy milk
1 onion, diced
2 garlic cloves, diced
Instructions
Start cooking lentils first as they take the longest. Saute in olive oil onion and garlic until tender. Add bell pepper, carrot and lentils and about 2-3 cups of water. Add salt and pepper to taste. Leave to cook for about 30-40 minutes until lentils are cooked and liquid has reduced.
Put sweet potatoes to boil
Put cauliflower to steam. I didnt boil the cauliflower as it retains water and I didnt want a wet mash. When cauliflower and sweet potato are tender put in food processor add butter and milk according to your own desired consistency and taste. Add salt and pepper to taste
Saute mushrooms in garlic and olive oil until cooked
Now its time to just layer the dish:
potato cauliflower
lentils
mushrooms
potato cauliflower
Put in the oven to brown for about 20 min 350 degrees F
This workout is a total body workout. It will make you burn some serious calories. I would suggest pairing this with 20 min cardio.
20 Reps Each Exercise.
x 3-5 sets
1. Side to Side Squats
2. 4 Mountain Climbers pushup
3. Hammer curl punch
4. Alt Rev Lunges with hands up
5. Quick Bent over row
6. Curtsy Lunge press R
7. Curtsy Lunge press L
8. Renegade row spider plank
9. Deadlift calf raise