FOR THE WEEK OF September 22!

 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 a full body strength workout.

Part #1:

Deadlifts

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

COOL DOWN & STRETCH

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

YUM!

RECIPE OF THE WEEK for kids:

   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

ADD:

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! 

SUPPLEMENT OF THE WEEK:

Coffee? 

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!

EQUIPMENT OF THE WEEK:

(Cheaper) Weighted Vest