Thursday's Total Body/Cardio -- Cardio Barre Dancer's Body

I posted the introductory Cardio Barre video a couple of weeks ago.  This 38 minute workout is a bit more advanced.  If you find it too advanced, go back and do the introductory video again.

Remember, pulsing and bouncing are not the same thing.  Pulsing is controlled.  Keep your core engaged throughout the workout.  Many of these exercises are Pilates based and are meant to give long, lean muscles.

From the YouTube description:

Cardio Barre: Dancer's Body Workout is a full body-toning, 38-minute high-energy strength and cardio exercise routine that combines dance-inspired barre work and light weights with continual fat burning motion to sculpt lean muscle, strengthen the core, and boost your weight loss potential. This workout guides you through several basic result-driven moves that will activate the core, strengthen the back and challenge the abdominals to promote beautiful posture and improve balance. 

You will need a barre or sturdy high back chair, a mat or carpeted area and set of light weights.  You can do the workout barefoot or while wearing athletic shoes.  A warm up and stretch are included, stretch more if you need to.

Wednesday's Wild/Warrior Workout -- HIIT (33:44 seconds to death)

Today's crazy workout comes from another new channel I found on YouTube called D180Fitness.

It is an intense HIIT (high intensity interval training) workout that first takes you through 6 exercises (push ups, jump squats, mountain climbers, jump lunges, burpees and glute busters) with no rest time in between for 2 rounds.

Secondly, you will go into a ladder workout with burpees (without push ups), dive bombers and jump lunges starting with 10 reps down to 1.  This is a time challenge, getting as far as you can in 3-1/2 minutes.

From here you will have three 1 minute circuits.  First, you will have 3 different upper body exercises (bear crawls, cross climbers and in/out push-ups) performing each 5 times for a total of 1 minute.  Then 3 different lower body exercises (glute busters, in/out squats and criss cross squats) are done the same way but 10 reps of each for 1 minute.  The next 3 exercises (side to side squats, burpees with a spin jump and pendulum swings) are back to 5 reps each.  These 3 circuits are repeated again with only a 10 second rest in between (take more time if you need it).

Finally, it ends with a squat challenge, 30 seconds of squats and then he slows the squats down for a bit and you finish up with another 30 seconds of squats.  WHEW!!!

It is challenging--c'mon, it's not called 33:44 to death because it's easy!!!

There is no warm up or cool down.  Please do those on your own.  If you don't want to jump, just pop up onto the balls of your feet.  If you have knee issues, do not take the knees past 90 degrees on the squats. Do the highest level of each exercise that you can with great form.  This workout is meant to exhaust you.

Tuesday's Trunk and Core -- InTENse Plank Challenge

Today's workout comes from RealFitTv.  It is a HIIT (high intensity interval training) workout that alternates between 30 second cardio exercises and 30 second plank challenge exercises.  Remember you've got to burn the fat above to see those awesome muscles below!

A warm up and cool down are included, the actual HIIT workout is only about 10 minutes long, but is very inTENse!!!  Try to do the planks on your toes, but modify to your knees (butt down) if you just can't hold it any longer.  You can modify to your forearms if you have issues with your wrists.

Monday's Muscle Work -- Quick Leg Burn

Today's muscle work focuses on the lower body.  It is a 20 minute beginner to advanced workout from FitnessBlender.  No equipment is needed.  There are 10 exercises, performing each for 1 minute with a 15 second rest in between.

A warm up and cool down are both provided.

Here is a list of the exercises you will be doing--from the website (note--his modifications are to make the exercise more challenging rather than easier):

Squat (Easy to modify; use any weighted object that is most comfortable for you)
Lateral Jump (Difficult to modify; a weighted vest or ankle weights works best)
Ski Squat (Easy to modify; use any weighted object that is most comfortable for you)
Lunges (Easy to modify, dumbbells at sides or medicine ball at chest is best)
Sumo Squat (Moderate to modify; medicine ball at chest or barbell on shoulders is easiest)
Straight Leg Dead Lift (Easy to modify; dumbbells or barbell at thighs are best)
Tip Toe Squat (Difficult to modify; because of balance issues weighted vest is best)
Calf Raises (Easy to modify; one dumbbell, same arm as leg is best, leaves one hand free for balance)
Plie Squat (Difficult to Modify; because of balance issues weighted vest is best)
Single Leg Bridge (Difficult to modify; placing a dumbbell on the hips is best but makes balance more difficult)

Sunday's Recipe Share -- Food for the Big Game

It's Super Bowl Sunday--the second biggest eating day behind Thanksgiving.  What will you be serving?

I thought I'd share a couple of recipes here.

The first one is for zucchini mini quiches/fritters.  They are gluten and grain free are quite yummy and very easy to make.  I made these last week as a side, but they would make great finger food for the big game.  Mine were more quiche-like.  These could be made a bit ahead of time and served at room temperature.

Here's the recipe:

Makes 12

1 medium zucchini, grated
2 T. coconut flour
2 T. grated Parmesan
2 lg. eggs, beaten
1 t. lemon zest
1 t. garlic, minced
salt, pepper to taste

Preheat the oven to 375.  Grease a mini muffin pan with coconut oil.

Combine all the ingredients in a bowl, stirring well.

Spoon the mixture into the prepared pan, pressing the mixture until it is well compacted.

Bake for 17-25 minutes (17 minutes will produce more quiche-like bites, longer will produce crispier, fritter-like bites).

Then, you've got to have chicken wings.  I just make a sauce with melted butter and Frank's hot sauce and marinate the wings in the sauce, then bake them and then pour more (not the marinate) sauce over the top.  Serve them with celery and carrot sticks and bleu cheese dressing of course.

I usually make a big pot of chili and corn dogs, but now that I'm following the paleo diet, I'm going to make my "corn" muffins in a mini pan and put a piece of hot dog in them.  Here's the recipe for the muffins:

Paleo Cornbread Muffins

Yield: 6-8 muffins

Ingredients

• (Double recipe if desired)
• 1/4 cup coconut flour
• 1/4 cup coconut oil, butter or real lard, liquified
• 2 eggs, at room temperature
• 1 Tbs. unsweetened applesauce
• 1 Tbs. raw honey
• 1/4 tsp. baking soda
• 1 tsp. apple cider vinegar

Instructions

1. Preheat the oven to 350. Line 6 muffin cups with liners. Mix together the coconut flour and oil until smooth, then beat in the eggs until smooth. Add the remaining ingredients and stir well.
2. Divide between the prepared cups and bake about 20 minutes, until a toothpick comes out clean and the top springs back when lightly pressed.

I would use a greased mini muffin pan instead and bake for 10-15 minutes. Here's how they would look:

For dessert, I suggest chocolate "ice cream" shooters--also gluten/grain free.

I'd use the recipe for non-dairy chocolate "ice cream" but serve it in shot glasses and top with a bit of whipped cream.  Note--this has to be done at least 6-8 hours in advance so the "cream" can set up.

Here's a link to that recipe:  Dairy Free Ice Cream

Note--I don't use that much coffee when I make mine--I use maybe 1 Tbls and I really like coffee.  The first time I made it, I used the 3 Tbls. and it was too much.  And, make sure the coffee is really finely ground, or use a high powered blender or food processor to mix.  I use my nutri-bullet.

Here's how I would serve it (these are pumpkin pie shots, but you get the idea):