Sunday, November 2, 2014

Fit Nut of the Week with a B*tch Burner of a Workout

FitNUt you ask? Yes, Fitness and Nutrition for the week! 

For the Week Of November 3rd

Until the day I can actually video the workouts I will list them instead. (I have another video this week)!
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)! :)
The Little B*tch Burner of a Workout!

Be sure to warm up first. 

This video (CLICK HERE) is a sample of the workout. It is a burner to do at the end of your workout - or do it as a whole workout with more rounds.

3 handstand wall walks with leg lift each side
4 1 legged burpees each side (I loved this move from Melissa)
50 Jump Rope Skips (not filmed)

Using Battle Ropes (shown in video and can be purchased HERE) or use your Jungle Gym straps (you can tie them together or your can purchase them HERE)
Perform 30 seconds of plank walks. (KILLER for your arms, chest and abs).You can also do these on a fitness ball if you don't have any kind of ropes, straps and do pikes on a balance ball.
Followed by 5-30 seconds of rope holds. (screaming back, biceps and abs here!)
Again you can use a Jungle Gym or Pull up bar and hold yourself in the top of the pull up position.
3 rounds as a cash out or go for 30 minutes for a longer workout in itself. 
I did this at the end of a leg dominant workout as this is mostly core and upper body.

RECIPE OF THE WEEK for adults:
Take on large zucchini, cut in half and then slice a line down the middle of each half.
Pour in a tsp of olive oil on each side, add onion powder, sea salt, bake at 400 degrees for 20 min.
You can add some RAO spaghetti sauce (best sauce EVER) on top with some sprinkled parm cheese too. 

Buy shredded carrots - makes it SO much easier.
Take approximately 2 cups and fry in 2 TSBP Ghee.
When it starts to get a touch browned, add 1 TBSP organic honey and let brown some more.
Then add dash of cinnamon and a dash of sea salt.


Fish Oil
I just got done reading how many of our diets are deficient in Omega-3's, which can cause a whole host of issues including inflammation and poor recovery from workouts. One way to balance our Omega 6 and Omega 3 intake is with fish oil. I recommend investing in a high quality brand without fillers (cheap ones can also make you burp).

No comments:

Post a Comment