This morning I did this workout in bare feet. Last Monday I wore shoes and socks. Once I seen that all the other workouts were done in bare feet, I decided to continue on in bare feet.
This workout really works the legs, arms and butt. Lots of Squats or variations of the move in this one. Actually ALL of the workouts in RushFit have a lot of squat moves, but I guess in MMA fighting you have to have strong legs. Strong legs to get you in, out, up and down and back up again. I may see some sexy hamstrings by the time I am done this...WooHoo! No EXCUSES!The Warm Up looks like this...
Torso Twists
Side Bend (from side to side)
Walk Out Plank
Cappoetto (spelling???? not sure)
Squat/Walking Plank to Push Up and Back Up again
Lateral Lunges
Push Up with Lateral Plank(Side Plank) 5 second hold or longer
Air Squat
Table
Straight Ups
Each exercise is performed for 60 seconds
Strength & Endurance
Round 1
Air Squat
ISO Squat
Hands Off Push Up
Back Extension
Pop-Up(I suck at these)I have to do these how Victoria does them...for now.
Round 2
Air Squat
Squat Thrust
Push Up
Burpee
Lateral Plank
Round 3-with Dumbbells (I used 8 lbs)
Lateral Lunge
Rotating Overhead Press
Bent Over Row
Alternating Upright Row
Rotating Bicep Curl
Repeat
Round 4 - with One Dumbbell (I used 10 lbs)
Around the World
Single Arm Swing
Dumbbell High Pull
One Leg, Single Arm Row
Diagonal Press
Repeat Switching Sides
Round 5 - with One Dumbbell (I used 10lbs)
Twisting Floor Press-switch sides-1 minute each side
Half Get Up (great for the core)-switch sides- 1 minute each side
Prone Alternating Dumbbell Row(Plank Rows)- 1 minute
Cool Down
I am not going to go through the cool down...but whatever workout that you are doing, make sure you do the cool down. You do not want to injure yourself, so bring that heart rate back down and stretch out.
This workout is tough, especially once the dumbbells are being used. I used 8's and 10's last week and this week. Those are the heaviest ones I have right now. I don't think I could perform the moves properly with anything heavier right now. The are challenging enough for me.
I will see how I feel this week after completing this workout. Last week if you remember, I was sore all week just from this workout. Tomorrow is Cardio, so I will be spinning again and maybe some jumping jacks but NO "Fast Feet", sorry Jillian, that is probably the one move from Body Revolution that I did not care for in the end.
Today's food...
Breakfast: Steel-Cut Oats with Apples(No Nuts today...I forgot)
As I have said in the past, this breakfast always fills me up. If you suffer from mid morning cravings, try having the Steel-Cut Oats for breakfast.
Neither one of these pictures were of my Steel-Cut Oats this morning...
I just wanted to show you the variations you can do, these are just two that I have tried.
Lunch: Salmon Fillet and Roasted Garlic & Butternut Squash Soup
I could live on Salmon I think...I know...I could. I love it! And it is so simple to cook. I just seasoned the fillet with some herb and garlic sea salt, and today I pan fried it. The soup is so delicious. I'm so glad I made it up and then froze it in 1 cup serving portions.
Snack: Quick & Easy Apple Pie
If you have been following me, this is the pie that the crust is kind of messy. So today when I made it, I added some of the honey that is called for in the filling, and I put it in the crust mixture. SO much better!
The recipe for this pie can be found on my blog post - Body Revolution Day 87 of 90 with pictures too. You will see the messy crust picture there. The above picture of this slice looks perfect compared to my first attempt at this recipe. I may try it with another type of fruit another day.
Dinner: Lamb Burger with Roasted Cauliflower and Snap Peas
I mixed these burgers up a bit different than I have in the past. This time I didn't use any sort filler, like bread crumbs or seeds or oats. I wanted to cut the calories a bit. But I was too lazy today to re enter the recipe. THAT'S RIGHT...I am being lazy...lol. So I just entered a part serving of the burger on MFP.
After Dinner Snack: Roasted Red Pepper Dip with Poppers
This is a yummy snack but it is very easy to eat too much of this. I need to have a lot of self control not to over eat this snack...I'm done now.
I'm going to bed earlier tonight to rest up for a great spin in the morning.
Until then...Stay Strong!
Good night
Trina
When I do my videos at home, it is always in my bare feet. I just find it easier to work out this way!
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