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The Strengthen Those Glutes Workout

The Strengthen Those Glutes Workout

by | Feb 28, 2016

WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest

ACTIVATION

Complete 1-2 rounds of the following activation circuit. Complete all 4 moves on one side before completing them on the other side.

CIRCUIT:
10 reps each way each side Quadruped Hip Circles
15 reps each side Fire Hydrants
10 reps each side Forearm Donkey Kicks
20 reps Quadruped Straight Leg Pulses

WORKOUT

Complete 5 rounds of the first exercise, resting about 60-90 seconds between rounds. Then rest 1-2 minutes and move on to the circuit. Complete 3-5 rounds of the circuit, resting as needed. Then rest 1-2 minutes and complete the burnout.

EXERCISE:
8-12 reps Barbell Hip Thruster

CIRCUIT:
10-15 reps per side Side Plank Clams
8-12 reps per side Side to Curtsy Lunge
10-15 reps per side Low to High Wood Choppers **

BURNOUT:
Complete 8 rounds, working 20 seconds, resting 10 seconds in between.
20 seconds Band Pull Thrus
10 seconds Rest

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest

NOTES:

Focus on really challenging yourself with weight on the Hip Thrusters, even if that means slightly lower reps or even longer rest between rounds. On the circuit, you will still want to challenge yourself with weight; however, you should rest less between rounds and move from one exercise to the next.

On the burnout, move quickly and focus on your glutes engaging. Don’t rest during the 20 seconds of work. Instead have a lighter band ready in case you need to regress so that you can keep moving.

**If you don’t feel your glutes working during the Woodchopper, try the Band Hip Rotations.

The Full-Body Travel Workout

The Full-Body Travel Workout

by | Feb 22, 2016

WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders
Wrists

WORKOUT

Set a timer and work for 40 seconds on an exercise then rest 20 and move on to the next exercise. Try not to rest during the 40 seconds. Instead regress movements as needed. Rest 1 minute between rounds. Complete 3-5 rounds.

CIRCUIT:
40 seconds Snowboard Hop Burpees
20 seconds Rest
40 seconds Rotational Reach Push Ups
20 seconds Rest
40 seconds Square Lunges
20 seconds Rest
40 seconds Plank Sit Thrus
1 minute Rest

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders

NOTES:

Take the rest between rounds to make sure you can go hard each and every round and not rest during the 40 seconds. Regress as needed but don’t rest during the work time!

Chocolate Banana Protein Muffins

Chocolate Banana Protein Muffins

by | Feb 11, 2016

Chocolate Banana Protein Muffins

CALORIES

GRAMS PROTEIN

GRAMS CARBS

GRAMS FAT

Servings 8 (1 muffin per serving)

1 cup creamy Almond or Cashew Butter
2 scoops Protein Powder
2 very ripe bananas
1/4 cup maple syrup
1/3 cup cocoa powder

Pre-heat oven to 350.


In a food processor combine all ingredients. You may have to stop and scrape down the sides a few times.

Once everything is mixed well, spoon batter into lined muffin cups. The batter may be sticking and wetting a spoon can keep it from sticking.

Place muffin pan in the oven and bake for about 15 minutes.

Wait until these are completely cooled before removing from the pan. Store these muffins in the fridge.

Killer Quick Cardio-Core Workout

Killer Quick Cardio-Core Workout

by | Feb 5, 2016

WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders
Wrists

WORKOUT

Set a timer for 30 second intervals with 5 seconds of transition time. Complete 30 seconds on an exercise then take the 5 seconds to move to the next exercise. You will only have the “active rest” break between the 2 rounds of the circuit. Then rest about 30 seconds before moving on to 2 rounds of the next circuit.

CIRCUIT #1:
30 seconds Burpee Sit Thrus
30 seconds Climber Push Ups
30 seconds Banana Twists
30 seconds “Active Rest” Jumping Jacks

CIRCUIT #2:
30 seconds Mountain Climbers
30 seconds Lower Ab Plank
30 seconds Plank Jacks
30 seconds “Active Rest” Wall Sit/Squat Hold

CIRCUIT #3:
30 seconds Split Squat Jacks
30 seconds Plank with Oblique Knee Tucks
30 seconds Alternating V-Ups
30 seconds “Active Rest” Plank Shoulder Taps

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders

NOTES:

Regress movements as needed so that you can keep moving the entire 30 seconds. It is better to regress than rest. Also, during the active rest, bring things down as much as needed. The point is to move but to bring your heart rate down a bit while still getting everything to work.

Oatmeal Superfood Snack Bars

Oatmeal Superfood Snack Bars

by | Jan 30, 2016

Oatmeal Superfood Snack Bars

CALORIES

GRAMS PROTEIN

GRAMS CARBS

GRAMS FAT

Servings 9

Ingredients:
Bars:
2 cups old fashioned oats
1 cup slivered almonds
4 tablespoons honey
1 tablespoon coconut oil
1 teaspoon salt
1½ teaspoon cinnamon
2 bananas
1½ teaspoons vanilla
1 scoop Vanilla Whey Protein
Topping:
½ cup old fashioned oats
¼ cup slivered almonds
¼ cup pumpkin seeds
1 cup fresh organic blueberries
¼ cup of coconut milk
¼ teaspoon cinnamon

Directions:

For the base, preheat the oven to 350°. Line 9 x 9 baking pan with parchment paper or lightly grease with coconut oil.

Add all ingredients in to a food processor until completely combined and wet.

Then pour into the pan and smooth out with and spread evenly.

Bake for 8-10 minutes.

As it is baking, combine all topping ingredients in a medium bowl and stir to combine.

Once the base of the bars is cooked, remove the pan from the oven and spread topping evenly over the bars.  Lightly press the topping down into base. Then bake an additional 15 minutes

Notes: Store in a refrigerator in a sealed container if you want them to keep for the week.