WIAW-Cardio Strength WorkoutPosted: July 4, 2012
Happy 4th of July!
last year on the 4th i went to Nantucket with a group of my friends..this year..i’m working. nough said.
moving on..yesterday I completely forgot it was Tuesday..aka the day I remember to photograph the majority of what I eat for WIAW posts
this month over at Peas and Crayons is all about fitness!
so before i get to the eats I’m going to share with you the work out I did this morning at the gym!
note: I did not make up this work out, a certified personal trainer did..so its pretty legit 🙂
Cardio Strength Workout
3 x Through
20 MB Russian Twist
15 MB Jumping Jacks
15 MB Wood Choppers
10 MB Burpees
15 Reverse crunches with MB between legs
12 Jump Throughs
12 Plank Rows
10 spiderman push ups
10 jump lunges (each side)
20 dumbell tricep kickbacks
20 wide squats with toes lifted
5 burpees with 2 push ups
Some moves you might not know..
jump through’s are when you are in plank and you jump your feet up to your hands
MB is a medicine ball..I used a 6 pound medicine ball..you could also just use a dumbell if you don’t have a medicine ball
it was a great work out and i was dripping sweat by the end of it!
this morning I woke up at 6am..umm WHAT? maybe because I fell asleep at 9:30 last night..TOTAL grandma status
so I ate breakfast at 6:30 cause I was hungry
last night I made a fitnessista breakfast cookie!
i mashed together
- 1 banana
- 1/2 scoop vanilla protein powder
- 1 tbsp peanut butter
- 1 tbsp unsweetened coconut flakes
- 1/4 cup rolled oats
- 1 tbsp milk
topped with some red and blue to make it festive! I need to remember to make these more often they are so delicious!
normally I don’t have a morning snack cause I never eat breakfast that early, but today definitely called for a morning snack!
a blueberry chobani..mmm love my chobanis!
and a JUICY nectarine
I took a trip to Trader Joes today to stock up on some goodies so I incorporated some of my purchases into my lunch!
i got the trader joes egg white salad which is really delicious and good for you also! the whole container only has 100 calories and 14g of protein!
underneath the pile of egg salad was just some yellow and red grape tomatoes, avocado, and mixed greens..no salad dressing was necessary!
alongside I had some trader joes multigrain crackers and trader joes 3 layer hummus
best hummus EVER. i also love their multigrain crackers..they taste kind of like Ritz!
this was my delicious dinner from last night
a salad with cucumber, tomato, avocado, scallions, mixed greens, a grilled salmon burger (trader joes), and feta cheese with some italian dressing
i ate this salad alongside around 5 spoonfuls of peanut butter and half a banana
when I work all day long and don’t eat I come home hungryyyyy
I’ll be heading into work in a couple of hours and will probably make myself a small smoothie or something to have on the way
i hope everyone has more exciting fourth of july plans than I do!
Question for ya!: What have been your favorite kinds of work outs lately?
I am always a fan of high intensity circuit work outs!