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This Week’s Workouts + Green Apple Protein Smoothie

I’m getting to write this week’s post as I’m sitting in the car currently driving to Austin, Texas where I’ll be dropping my husband off for a bachelor party and I then will continue on to go see family in Fredericksburg!

The drive is long, but it’s not too bad when this is my view the whole time..

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She is so excited to see her grandparents, great grandparents and aunt and uncle and show them how much she’s grown! In fact she’s so excited she crapped herself and almost ruined her cute outfit. Thank goodness for the white onsie underneath her little cardigan that we just took off and threw away. We’re all clean now and will try to contain the excitement the rest of the way.

So, I won’t be getting a workout in today since we are on the road pretty much all day, but here’s what I did the rest of the week.

Monday

I took the workout that was posted at our local Crossfit Paris Texas gym and changed it up just slightly so that I could do it at the high school track since it was so pretty outside that day.

Reps of 50-40-30-20-10 of air squats and sit-ups followed by a 400 meter run around the track after every round while pushing my girl in the stroller.

I didn’t time it but I think it took me around 20-25 minutes.

Tuesday

I did a short mile walk with Harper in a body carrier just to get outside and get some fresh air. I think it was a little too windy though because she has been a little congested ever since. I’m sorry girlfriend!! We will wait until it gets a little warmer to do that again.

Wednesday

Tabatas of the following exercises with a 2 minute rest between each round. (Tabatas: 8 rounds of 20 seconds of work followed by a 10 second rest. So each tabata is 4 minutes total. Your score for each tabata is the least amount of reps you ended up with in a single round at the end of the 8 rounds. For example if you started out with 15 squats and on the last round you only got 10, your score is 10. It’s a great workout to redo once a month or so to test your muscular endurance)

1. Air squats-my score was 16

2. Sit-ups-my score was 11

3. Push-ups-my score was 6 touching chest to the ground every time

4. Alternating rounds of strict pull-ups and hanging knee raises-my score was 2 strict pull-ups and 15 knee raises

*This is one of the quickest ways to get an awesome workout in. You can search Tabata music on youtube and find tons of great timers to use. To modify these you can always alternate between two exercises within the 8 rounds until you feel ready to do one movement for all 8 rounds or, to modify even more you could do four different exercises. Just try and pick exercises that will hit different muscle groups.

Thursday

I made this one up on the fly once I got Harper down for an afternoon nap and it kicked my butt.

Reps of 21-15-9 of sumo deadlift high pulls (I used a 55# kettlebell) and burpees followed by 100 double unders after each round.

*Do 21 of each then 100 du’s, 15 of each then 100 du’s etc..

I didn’t time myself on this one but it shouldn’t take you longer than 10-15 minutes..

I counted it a success that I didn’t pee myself during the double unders. I was told this would happen after I had kids..I don’t hope to join that club.

With all the sunny weather we’ve had it’s put me in the mood for smoothies again. Here is one I tried this week after one of my workouts I think you might like.

Green Apple Protein Smoothie, serves 2

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Hope you all have a great weekend!!

 

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