Full body circuit workout and a breakfast recipe

Full body circuit workout and a breakfast recipe

As I have mentioned before, I am a part time fitness instructor. I decided to change up my class a bit and do some full body circuits. So far the class loves it. So I thought I would share a sample class with you. I try to mix things up a bit. I’m one of those crazy people who, in my down time, scour the internet for new ideas for exercises. In the shower I’ll think “oh, why not add a twist jump cartwheel to a lunge. Ok, maybe not that crazy, but you get the picture.

So the way my class is set up is I have four stations with four focused exercises (one cardio). The students do each exercise for 45 seconds before moving on to the next. They complete all four stations, take a water break and then do it once more. You can always add or subtract time based on time and fitness level. 45 seconds work for my class. There are always modifications, especially on the cardio portion. Jumps could be more steps or pulses. For newbies or those who might be recovering from an injury, I have them march in place with big swinging arms.   If it is stated to do same side, just do the other side the second time through. If you are doing this in class, I suggest telling everyone to start with the right or left side (assign a side). Students always forget which side the did the first time around.

Detailed workout description: 

 
Legs:

  1. Side lunge into Curtsy (weights optional) same leg
  2. Glute bridge ball roll out (feet on ball, hips up, roll feet in and out) to make this more difficult, keeps arms raised, to make easier, place them by your sides.
  3. Low squat pulse
  4. CARDIO: Squat > lunge jumps (squat, jump, left leg lunge, jump, squat, jump, right leg lunge)

Upper

  1. Fly into overhead back extension
  2. Shoulder press into bicep curl
  3. Bent over row, heavy weight, same side
  4. CARDIO: Burepee’s (with or without push-up)

Abs

  1. Star twist: lay on back arms and legs out like a star, lift leg straight and bring hand to opposite foot
  2. hip drops (forearm plank and drop hips side to side)
  3. scissor kicks
  4. CARDIO: Plank Jacks

Combo

  1. Split squat (foot on step or bench) with a bicep curl into single leg dead lift (same leg)
  2. Plank with lateral raise (weighted same side or both, personal preference) modification is knee plank
  3. Seal Walk (feet on towel and walk with your arms while dragging feet behind)
  4. CARDIO: High Knees

Feel free to contact me if you have any questions. You can always Google a move to get great examples. 

Ok, now the recipe. Eggs are a great way to start the day, however I’m not always a big fan. So I threw together a recipe that can be made 2 ways, depending on my time and patience level. I make the pancake form if I have more time. The pancake is a bit more delicate since it is made without flour. It needs to be cooked on a lower temperature for longer time, and can fall apart when flipped. To speed things up, I’ll just make it in scramble form. I added measurements for those of you who need exact, but this is really a personal preference thing. I add a handful of nuts and coconut, a drizzle of extract, and so on. Make it however you like! 

 Flour Free Pancake/Scramble

 Mashed Banana

1 egg

1/8-1/4 cup nuts (I like pecans or walnuts)

1/8 cup shredded coconut (optional)

1/2 tsp vanilla or almond extract (I like almond)

honey if desired

preheat skillet (Med low for pancakes, Med for scramble). once warm add coconut oil or butter to melt. While pan is heating mix all ingredients. Pour into pan. If making the pancake, tenderly flip once the bottom is browned. If making the scramble, just mix a bit after it sets up a bit, turning and mixing to crisp it up a bit. Enjoy!!

Thanks for stopping by!!

Easy ways to fit in fitness

Easy ways to fit in fitness

You’re busy, I get it. I totally feel you. After work (even if you are a stay at home parent), school, kids, friends, errands, what have you, the last thing you have time or energy for is to workout. Not just that, but if you are like most parents, there is a large amount of guilt that goes with taking time away from your kids to workout. So here’s a little list I threw together to maybe spark some ideas and help you out!

  • take the stairs not the elevator or escalator.
  • do squats, lunges, toe raises, standing crunches, while you cook and or do dishes.
  • fit in fitness during kids bath time. Put the kids in the tub and do what you can right there in the bathroom or hallway. You can even work in some cardio (jump squats, jump lunges, just Google HIIT for ideas).
  • Just like above, fit it in at work. Take a few minutes several times a day to bust out some moves.
  • Walk for your lunch.
  • scale the stairs- have a stairwell at work? Throw on some earbuds and walk, run, lunge, side step up and down those bad boys.
  • Take the kids to the playground and get creative with the equipment. You can do tons of TRX type stuff with the swings. Pull-ups on a bar. Run around the playset.
  • Get up early and workout. My kids are up before the sun, so I was never a fan of this, but maybe this plan works better for you.
  • create a plan that you can do at home after the kids go to sleep.
  • Park WAY out in the parking lot when you go shopping.
  • Make it a family affair. Involve the kids. Make an obstacle course in your backyard. Go for a walk or bike ride.
  • Throw the kids in the stroller and walk with a friend, or alone, whatever.
  • Make it a playdate. Grab some friends and get creative in the backyard. I have a friend that comes over in the summer. We give the kids a bunch of outside stuff to do and we make stations to rotate. We use the wagon (with sides removed) for step ups, sprint the yard, push-ups, get creative with it.
  • Get over the guilt. Taking a little time for you a few times a week is important. We need to take care of ourselves in order to take care of others. Plus it’s a great example for our loved ones!

You can do this, Just remember taking the time to get fit and active will also give you more energy to do the things you want to do. Give yourself permission to focus on you a bit.

What do you do to get moving and fit fitness in?

Thanks for reading!