Exercise Challenges, Healthy Advice for the Week of August 17th, Zuzka's Cardio yoga

Well, we finished the 7 exercise challenges! Time to try them again this week and see if we can improve.
Add these into your regular workout routines. Remember, these are just challenges, not a whole workout.
The first one was the Squat Tabata Challenge. Work those legs!

Below as well as by clicking on the link above you can get this week's workout, recipes and equipment tips.

Zuzka posted her workout schedule for next week. Tomorrow starts the cardio yoga. I am so excited! I have not been excited about much from her lately, so I hope this changes my mind. :)

FOR THE WEEK OF August 17th!

 

Until the day I can actually video the workouts I will list them instead. If you need an explanation of any of the exercises, go to fitnessblender.com, nerdfitness.com or for any lower body exercises the best place is to look is Bret Contreras's YouTube channel.

 

NOTE: (​Not all exercises are suitable for everyone and this or any other exercise program may result in injury To reduce this risk of injury, please consult your doctor before beginning this, or any other, physical fitness program. Any user of this program assumes the full risk of injury resulting from performing the routines presented within this blog.)

 

(Yes, I have provided some affiliate links if you are interested, otherwise let us know what you use from home)! :)

WORKOUT OF THE WEEK:

Be sure to warm up first. This is another metabolic conditioning workout.

50 Kettlebell Swings

40 Reverse Lunges (each leg - you decide if you want to use weight or not)

30 Suspension Trainer Mountain Climbers (total)

20 Burpees

10 Suspension Trainer Pull Ups

 

You can do one round as a cash out to another workout or repeat for 2+ rounds for a longer workout within itself.

 

COOL DOWN & STRETCH

 

RECIPE OF THE WEEK:

Protein Pudding

 

Take your favorite protein powder and add just enough water to make it into a pudding like consistency.

Add some peanut butter, dash of cinnamon.

Cut up pieces of frozen banana, throw in some frozen blueberries, and EAT.

 

I'm all about easy and delicious! :) Great as a snack or for breakfast.
  

RECIPE OF THE WEEK FOR KIDS:

Healthy Smoothie

OK - this has spinach in it and your kids will never know!

1 cup water

1 cup milk of choice

1 large over ripe frozen banana

1-2 Tbsp unsweetened cocoa powder

1 Tbsp Peanut Butter

1 packet of Stevia (optional)

1/2 cup of frozen spinach

Blend until smooth. YUM!
  

SUPPLEMENT OF THE WEEK:

FISH OIL/KRILL OIL

Fish Oil is sold everywhere and it is hard to know if you are getting a high quality one or not. The lower quality ones can cause stomach upset and indigestion.

Here are 2 links, one is from ONNIT, which yes, is an affiliate, and the other is from DR. Bill - not an affiliate.

Fish/Krill oil is fantastic for joints and post workout recovery! If you have arthritis, tendonitis, bursitis, soreness, fatigued joints or muscles, Fish Oil is a great supplement to take.
 Even if you do not have any of the aforementioned ailments, it is still a great recovery supplement for those of us who work out hard. It aids in muscle recovery in order to help you be ready for your next workout.

EQUIPMENT OF THE WEEK:

Suspension Trainer or Battle Rope Trainer: Love my suspension trainer. LOVE IT. Love that you can travel with it. Still going to treat myself with the one from ONNIT as you can do so much more with it. Waiting til next month when its my bday and I'll order several things from them. :)