I have a special workout planned ! Part 1 is a circuit that will warm you up, part 2 is the circuit that can be done anywhere and It can be made more advanced by adding in some weights to some of the body weight exercises !
Part 1: 3 rounds
5 min Bike, Row, or Run
-30 walking lunges total
-20 (10/leg) kettlebell one leg deadlift with back leg extended
-10 pull ups assisted or strict. If you don't have access to a pull up bar, do inverted rows, pulldowns, or plank rows!
Part 2: 4 rounds
15 reps each
-squats ( goblet, back, front, oh)
-burpees with chest and thighs touching ground
5 min Bike, row or run cool down !
Ok so you just finished this workout !! Awesome! I hope that you felt
the burn like I did on every one of those dreaded burpees !! But now you
NEED to replenish your body. You just taxed all your muscles hopefully
pushing yourself 100% and now your body needs proper post workout fuel
for recovery ! You want to get in a protein shake if you are not eating a
well balanced meal within 30 minutes !!!
Getting a great
quality protein is optimal but that will be another day about
supplementation ! Be sure you have protein with you no matter what just
in case of emergencies ! Post workout fuel should consist of a protein
source, a carbohydrate, and a fat. Your body is going to utilize the
protein for muscle repair, the carbohydrates to restore glycogen levels,
and fats are the slowest digesting to aid in recovery. A great post
workout meal would be a protein shake, 2 rice cakes, and 1 TBS almond or
Peanut butter. But what if you don't have that with you ?? Here are
some great options for bars that you can still stay on track!!!
- Core Warrior Meal Bar
-EAS Myoplex 30Chocolate Caramel
-Labrada Lean Body Gold S’mores Delight
-Clif Builder’s Max Mint Chocolate Chip
-DB9 Advo Bar