Fitness and Nutrition (FitNut!) of the week - January 25th
WORKOUT OF THE WEEK:
I have a 600 rep challenge for your guys.
Do these 5 exercises in the order listed - 5 rounds.
Do 12 reps of each exercise.
Pick a weight (or variation) where 12 reps is challenging.
1. Deadlifts
2. Push-ups
3. Hip Thrusters
4. Inverted Rows
5. Goblet Squat into an overhead press
I'll be doing this workout tomorrow as the following:
Deadlifts: 115 lbs
Push-ups: Chest to Floor
Hip Thrusters: 135 lbs with a 10 second iso-hold on the last rep
Inverted rows: using my jungle gym
Inverted rows: using my jungle gym
Goblet Squats into an overhead press: 35 lbs
Recipe of the week:
Zucchini Soup
This is SUPER Yummy.
Take 1/4 to 1/2 cup of your favorite spaghetti sauce and put into blender.
Add 1 TBSP of olive oil.
Chop up one large zucchini and put in blender.
Blend all ingredients until smooth.
Transfer to a pot on the stove.
Add onion powder, chopped basil and grated cheese.
Do not boil - just heat until warm.
Add protein of choice or eat as is!
Recipe of the week - kids:
Healthier Chocolate Chip Cookies
2 1/4 cups Oat Flour
1/4 teaspoon baking soda
1/2 cup Truvia
1/4 cup maple syrup (100%)
1.5 tsp vanilla extract
1 large egg
1/4 coconut oil
1/2 cup applesauce
3/4 cup chocolate chips
Put dry ingredients together in a large bowl and mix.
Put wet ingredients in another bowl and mix until smooth.
Put dry and wet ingredients together and blend again til smooth.
Add in chocolate chips.
Put medium sized scoops of batter on greased cookie sheet and cook 10-12 minutes.
My oldest daughter ate 4 in the blink of an eye. :)
Equipment of the week: Jungle Gym! Great for inverted rows, suspended push-ups, assisted pistols, hamstring curls, and so much more.
I just got done with this workout and it was pretty grueling! I only used 35 lbs on the goblet squats into oh press as I have to baby my shoulders, and it was still the hardest exercise in the group for me. Long legs, long arms, sh*tty shoulders = hard exercise for ME. LOL. The deadlifts weren't too bad - I could have gone heavier, but my grip was definitely giving out and 12 reps is a nice burn at a lower weight. Chest to floor push -ups are freaking hard. The iso-hold on the hip thrusters set my glutes on FIRE. Inverted rows were perfect, and then the squats into oh press killed me.
ReplyDeleteI will try this workout tonight or tomorrow morning. Looks intense. I'm amazed (in an awe-inspiring way) that you can lift so heavy! Definitely something for me to aspire to.
ReplyDeleteI would love to hear how you do! :) Enjoy the workout. Glad you find it something to aspire to. :)
DeleteI did your 600 rep workout this morning -- really liked it. Didn't use as heavy weight as you but will do something like it every week with heavier weight. Thanks again for sharing!
DeleteGlad you liked it! My plan is to do this workout for the next 6 weeks and try and go a little heavier each week. I'm aiming for 120 lbs on the deadlifts and 140 on the hip thrusters. And keep going each week or every other week to make some gains. Then in 6 weeks I'll change it up a bit and go from there. :)
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