Sunday, September 21, 2014

FOR THE WEEK OF September 22!

 If you need an explanation of any of the exercises, go to 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! :)

Be sure to warm up first. This is a full body strength workout.

Part #1:
Do 2 warm up sets of 10 reps, followed by 3 strength sets of 5 reps.
The strength sets should be at a weight where it's VERY hard. 
Rest 1 minute between sets

Part #2:
Renegade Rows 12 total reps
Glute Bridges 12 reps, holding last rep as long as possible squeezing your glutes
Reverse Flies 12 reps
Pike (Or handstand Pushups) AMRAP (as many reps as possible)
Treat this as a mini circuit and repeat 3 times
Pick a weight where 12 reps is very challenging

Part #3:
Optional Cash out (you can wear  a weighted vest that BR is making so popular, or make your own home version)
Single Leg Burpees, 5 each side
Jumping Side to Side Lunges, 10 each side
Prisoner get ups, 10 reps
Perform 1-3 rounds


RECIPE OF THE WEEK for adults:
Peach and Mango Chicken
Take 1 jar of organic peach mango salsa and pour half of it into a slow cooker (crockpot)
Add 4 organic raw chicken breast on top
Pour over the other half of the salsa
Cut up 1 peach and half of a large mango and throw it all in
Cook on low for 6 hours

   Healthy Hot Cocoa
This is going to sound crazy, but it's yummy and healthy. :)

Peel one medium sized zucchini and boil in 4 cups of hot water 
Once soft, pour 2 cups of the hot water and zucchini into a blender
1 cup of milk of choice
2 heaping TBSP of unsweetened cocoa powder
2 TBSP of maple syrup
1 packet of stevia
Blend and Serve! 

If you are a coffee drinker it might surprise you to know that coffee beans are one of the most highly sprayed with pesticides product on the planet! Coffee is controversial, but it also been known to give you an extra boost in your performance if you drink it before your workout due to the caffeine.
Then you might as well drink the highest quality coffee there is. :) Read about this one!

(Cheaper) Weighted Vest

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