Complex #1: 3 rounds
Alternating step ups x10/side
Reverse fly x 15
Max push up
Complex #2: 3 rounds
Walking lunge x 10/side
Renegade row x 8/side
Reverse crunch x 20
Vacation workout #3
Vacation Workout #2
In and out
10 minutes running
1 arm alternating snatch x20
russian twists x 20
repeat these 2 exercises three times
5 minute running - fastest pace you can maintain for 5 mins
1 leg deadlift
10 intevals on treadmill
20 seconds on 10 off x 10 times
total time 35 minutes
Workout #1 on Vacation
Vacations are a great time to incorporate a little rest the body needs, however they are one of my favorite times to workout. I'm always nice a relaxed, have no thoughts of work, kids or life that are rushing me or clouding my mind, and after there is always a nice breakfast waiting.
With Spring break here many are going on vacation so I thought I would post my quick and easy vacation workouts. The workouts are meant to be of lighter intensity and complexity of the movements kept to a minimum. It is your vacation so the idea is to get up and moving but not sore or have the post workout fatigue. The workouts are meant to prepare you for the day, give you energy and leave you feeling great.
Warm up -
Bonus Challenge #3
This is technically a very easy challenge yet I know it will end up being one of the hardest to commit to.
Here it is :
The challenge is to foam roll for a minimum of 5 minutes a day.
Guidelines for rolling:
Here are some examples of area's to roll but remember to play around and find some spots that really need it.
Staying Active while on Vacation
Spring Break is coming up which means a lot of people are going on vacation, including myself. So... I was looking for some motivational quotes or images for staying fit while on vacation but instead I came across this image and it made me laugh pretty hard so I'm sharing it instead. I love my job and clients so this does not apply to my work, but it is pretty funny.
In truth, I love working out while on vacation. I find it is a great way to start the day and breakfast tastes so good after you get your sweat on. I definitely use my vacation as a recover week so my workout intensity is way lower, but I'm doing something active everyday.
NEW BONUS CHALLENGE - I will be posting this on Wednesday so stay tuned
7 Metabolic Distruptors
DIET. A word that is often associated with cutting certain foods out of your diet, depriving yourself of needed nutrients and calories, and yo yo weight changes. I like to think of the word DIET to represent "Did I Eat Today"??
We need to "stoke the fire" with nutrient dense, unprocessed foods to keep our metabolism burning hot. When your metabolism is working well you can go away on that vacation and indulge a little more then normal, or have the occasional drink or dessert without having to worry about putting on a few pounds.
Here are some foods that are metabolic disruptors and should be consumed lightly: