Good afternoon! Today I’m bringing you a new workout that I really enjoyed as well as a refreshing post-workout smoothie. While this workout could definitely be done as circuit training, I did it tabata style. I find that tabata is a great way to manage my time when I’m waking up early to workout before I head into the office. It allows me to really push myself and know that I can finish the workout in less than 30 minutes. I was smart this time and opted not to run after the workout! Each workout below (legs, arms, core) was done as its own tabata segment and I repeated them for a total 24 minute workout. While total body moves certainly work very well with tabata, I like to split it up sometimes so I don’t exhaust my body too quickly.
- One legged squat on stability disc (can be done without the disc as well)
- Reverse lunges with knee lift
- Leg press to the back (wearing ankle weights)
- Fire hydrant lift
- Alternating bicep curls while balancing on disc (you could create imbalance by simply holding one knee up)
- Tricep kickbacks
- Upward Rows
- Squat to shoulder press (my favorite!)
- V-up crunches
- Russian twist holding heavy weight
- Crunches with leg raise (lay on your back with one leg straight in the air. as you crunch bring the other leg up to meet it)
- Side plank raises
Nothing is more refreshing to me after a sweaty workout than a protein smoothie…even in the cold winter here in Colorado! This smoothie is simple and nutritious, my favorite kind of breakfast.
New Smoothie Idea: Banana-Kale
- 1 cup almond milk
- 1 scoop brown rice protein powder
- 2 large handfuls of torn kale leaves
- 1 tbsp coconut oil (optional)
- 1 frozen banana
- Stevia, cinnamon, and vanilla as desired
Blend all ingredients together and serve. Warning: my husband says drinking smoothies with kale makes my breath smell bad (he’s so sweet) so have some gum handy!
And for your viewing pleasure (okay for mine too)…