Thursday's Total Body -- 500 Calorie Total Body HIIT + an Ab challenge

I found a great full body workout from another new channel on YouTube today.  The channel is called Christine Salus, she's the instructor, and the workout is a 500 Calorie Total Body HIIT + an Ab Challenge.

The routine's format is as follows (from the video):

Part 1: Complete 4 rounds of the following exercises (50 seconds work, 10 seconds rest) for a 20 minute workout

1) Speed Skaters
2) 4x Supermans, 4x Tricep pushups
3) 4x switch lunge, 4x squat jump
4) 4x lateral jumps (1 legged), 1 burpee
5) 4x side plank toe touches, 4x crab toe touches

8 Minute Ab Challenge: Complete 2 rounds of the following exercises (50 seconds work, 10 seconds rest)

1) 4/4/4 (crunch, pulse & static hold)
2) tuck abs over ball
3) oblique twists
4) swimmer abs

She goes over each of the moves first and gives modifications.

There is no warm up or cool down.  Please do those on your own.

Here's another 5 minute bonus video:

Crazy 5 Minute Home Cardio Workout

Wednesday's Wild Warrior Workout -- Another 1,000 Calorie Burn Workout

Today's workout is another awesome and insane 1,000 Calorie Burn Workout from FitnessBlender.

It is a 94 minute long bodyweight only workout--only a mat or carpeted area is needed, a warm up and cool down with stretch are both included.

It is another mash up type of workout,  from the website:

In just this one video, you're going to find elements of high intensity interval training, bodyweight strength training, plyometrics, functional training, Pilates, kickboxing, yoga, and toning/strength workouts for each of the major muscle groups; abs, butt and thighs, and upper body. This is truly a mash up of so many different training types, which is part of what keeps things fresh and interesting over such a long workout video. It's also what makes the workout so effective.

Do what you can, modify when necessary and take longer breaks if you need to.

Here's your 5 minute bonus workout also from FitnessBlender:

Fast HIIT Cardio Workout to Boost Metabolism

Tuesday Trunk and Core --

Today's workout comes from BeFit.  It is part of a new beginner yoga series.

Here is the introduction video to that series:

and here is Workout number 1--Yoga for Abs:

Here's a bonus 5 minute ab workout from XHIT Daily

Monday's Motivation + Challenge of the Week

Challenge of the week--do some form of exercise for at least 5 minutes (you can certainly do more) everyday this week.

The last several Fridays I have posted 5 minute workouts.  They are easy to find on YouTube as well.  You can even Google image them.

Here's a couple I found on Google images (there was quite a few):

                   

If you prefer a video:

Five Minute Slim HIIT

I'll post more 5 minute workouts for the rest of the week.

Sunday's Recipe Share -- Sweet Potato Tots + 31 Healthy Ingredient Swaps

I have loved tater tots every since my first bite.  However, they are not the healthiest way to eat potatoes.  Since I'm trying to eat less processed foods and less white potatoes, I was very excited to try the recipe I found on Pinterest for Sweet Potato Tots.  They are very simple and quite yummy!

They went really well with my deconstructed burger.

Here's the recipe:

2-3 medium sweet potatoes, baked and cooled
1-2 T. Parmesan cheese
flax seed meal

Peel the potatoes and grate into a bowl.  Add Parmesan cheese.  Mix well.

Form into tots, roll in flax meal.  Place on a baking sheet that is coated with coconut oil.  It made a full tray.

Bake 400 degrees for 8-10 minutes, flip over bake 5-8 minutes more or until golden brown.

These would make great appetizers as well.

Here's a bonus that I found via facebook.  Notice it says instant swaps to "healthify" any recipe--it doesn't say 31 instant swaps to lower calories/fat.  Healthier doesn't necessarily mean lower in fat and calories--read the descriptions that go with each substitution for more information as to why that choice is considered healthier.

Empowered Sustenance