May 20, 2014

Hannah'sHeroShred 6 - Burpee and DB Swing in 15/1 Workout

AWhat the heck do I mean?

Well, first of off, let me just say....

Look bad after a workout? Check!




All right so, I clearly cannot hold a camera still after a workout; my muscles are just a bit too fatigued to hold anything perfectly still, but that's okay.


Now the original workout I found was 15/1:

15 Burpees
1 Squat Press
14 Burpees
 2 Squat Press
13 Burpees 
3 Squat Press
12 Burpees
4 Squat Press
11 Burpees
5 Squat Press
 10 Burpees
6 Squat Press
9 Burpees
 7 Squat Press
8 Burpees
8 Squat Press
7 Burpees
9 Squat Press
6 Burpees
10 Squat Press 
5 Burpees
11 Squat Press
 4 Burpees
12 Squat Press
3 Burpees
13 Squat Press
2 Burpees
14 Squat Press
1 Burpee
15 Squat Press

Got it?

BUT I changed it up. 

I decided to do different variations of the Burpee instead of the same one each time. So be creative and come up with your own variations.

The second exercise, I did dumbbell swings instead if the squat press because I wanted more cardio and glute workout. If you don't have dumbbells or heavy enough dumbbells, use books. Surely, you've got books or shopping bags you can fill with something heavy-like? 

Again, get creative! Use what you have in your house/home. Don't let "But I don't have the 'right' equipment" phrase stop you from trying those exercises that you want to try. I am going to say it again....GET CREATIVE!

This is my version:

Hannah'sHeroShred - 15/1 

15 Burpees
1 Dumbell Swing OR Hindu Squat
14 Hand-Release Push-Up Jump Burpees (or some call it the explosive push-up)
 2 Dumbell Swing OR Hindu Squat
13 Feet Clap Plank Jack Push-up Burpees 
3 Dumbell Swing OR Hindu Squat
12 Spider-Man Burpees
4 Dumbell Swing OR Hindu Squat
11 Froggy Burpees
5 Dumbell Swing OR Hindu Squat
 10 Double Hand-Release Push-up Plank Twist Burpees
6 Dumbell Swing OR Hindu Squat
9 Burpee Tuck Jump
 7 Dumbell Swing OR Hindu Squat
8 Double Hand-Release Push-up Knee-In Burpees
8 Dumbell Swing OR Hindu Squat
7 Double Jack Squat Burpees
9 Dumbell Swing OR Hindu Squat
6 Opposition Reach Behind Burpees
10 Dumbell Swing OR Hindu Squat
5 Competition Burpees
11 Dumbell Swing OR Hindu Squat
 4 Hand-Release Shoulder-Tap Burpees
12 Dumbell Swing OR Hindu Squat
3 Broad Jump Burpees
13 Dumbell Swing OR Hindu Squat
2 Explosive Burpees
14 Dumbell Swing OR Hindu Squat
1 Explosive Burpee
15 Dumbell Swing OR Hindu Squat


How-To:

Burpee - push-up then jump to standing position so you can jump as high as possible and immediately drop back into push-up position to start over


Dumbell Swing 


Or

Hindu Squat



May 14, 2014

Chia'd Strawberry-Nana Spinach Smoothie

It looks disgusting but tastes so sweet and delicious! I myself am shocked by its yumminess!

2 cups frozen Spinach (20 cal, 2g protein)
1 cup frozen Stawberries (50 cal)
1 small (refrigerated) Banana (90 cal)
1 1/2 cup Unsweetened Vanilla Almond Milk (45 cal, 1.5g protein)
2 Tablespoons Ground Chia (60 cal, 2g protein)
 
Total 265 calories


May 3, 2014

Hannah'sWarriorShred 36 - Sweaty Fat Blast (590reps in less that half an hour!)

That's right! 590 reps total of 13 different exercises. Ok maybe it's 12, because you repeat the exercise you stared out with at the end. No worries! 

I completed it in 27 minutes. Can you beat my time?

And don't beat yourself up if you don't. Even if it takes you an hour to get it done, you're still torching a ton of stored up fat, as long as you are pushing yourself all the way. 



And yes you can rest when you need too! That's how you keep going. Do some stretches, drink some water, let your body re-build its energy back up to keep going hard again.

Workout:
90 High Knee Jump Rotations
20 Hand-Release Push-Up
20 Elevated Lunge Jump
30 (Lyong Down) Leg Raises
90 Mountain Climbers
20 Close-Grip Push-Up with Opposing Elbow to Knee Crunch
20 Pistol Squats
30 Hollow-Man Frog Press-Ups
90 Cross-Body Mountain Climbers
20 Hand-Release Push-Up Jump
20 Curtsy Lunge Hop
30 U-Boats
90 High Knee Jump Rotations


What To Do:
High Knee Jump Rotations (I used imaginary jump rope)




Hand-Release Push-Up Knee-In



Elevated Lunge Jump



 (Lyong Down) Leg Raises


Mountain Climbers







Close-Grip Push-Up with Opposing Elbow to Knee Crunch (or as the 2nd picture says....)


Pistol Squats
Or the modified options





Hollow-Man Frog Press-Ups


Cross-Body Mountain Climbers


Hand-Release Push-Up Jump


Curtsy Lunge Hop


U-Boats

April 26, 2014

Hannah'sWarriorShred - 3 Rounds to NoTimeWorkout III - Piece of Cake

8-10minutes to get your heart rate up? 

Yep!

Do it!

3 Rounds:

10 PushUps 
20 Plank Row (20 each side)
30 Jump (Goblet) Squat
20 Side Crunches (20 each side)

How to:

10 PushUps
Or the modified version
Your goal is to barely tap your chest to the ground without your hips sagging and touching the ground when you lower yourself. Keep your back straight.

A bonus challenge for your first rep - Push-Up Clap




20 Plank Row (alternate 10 each side till both sides have done 20)
In England last year I did not have any dumbbells to use so I used books for extra weight. So get creative! No excuses!
Or modified




30 (Jump) (Goblet) Squats
First ten hold a dumbbell doing jump squats, then set do next ten jump squats without weight,
then do last ten without the jump but go as low as you can!!


20 Side Crunches (20 each side) 


April 25, 2014

Turkey-Bacon-n-Egg-White-Cups (Paleo, gluten-free, soy-free, nut-free, grain-free)

I was inspired by this Bacon and Egg Cup-To-Go Recipe. So off of my memory from yesterday's skimming of the creator's blog of the recipe once, I created my version of them.


They used Pork Bacon and I used Turkey Bacon. I recall they said not to use "thick slices" and luckily turkey bacon is thin sliced anyways.



They used a whole egg and I used an egg white per cup.

I don't remember how long or temperature they put their cups in for or how they put their bacon in the cup or if they even used paper muffin cups, but I - I will just give you the instructions down here.



Turkey-Bacon-n-Egg-White-Cups

3 slices of turkey bacon (90 calories, 6g protein, 7.5g fat, 0g carbs, 390mg sodium) (ripped in half then the halves ripped in halves - or simply put one whole slice ripped in fourths)
6 Egg Whites (102 cal., 21.6g protein, 0.36g fat, 1.44g carbs, 330mg sodium)


Put two fourth slices in one muffin-tin-papered-cup, so that one of the fourth slices covers about one half of the bottom and the second fourth slice is right next to it and covers the second half of the cup. - Do this for all six muffin-tin-papered-cups.

Drop an egg white on top of the two fourth-sized slices - for all six cups.

Optional Seasonings:
Dash garlic powder and cinnamon on top of each.

But you can use whatever you want to satisfy your taste buds!

Bake at 350 degrees for 13-15 minutes.

Mine were barely runny in the middle at 13 minutes so I would cook them for a couple more minutes, but it depens on you oven.

It is optional to next time also spray the cups with some oil just so they come out even easier, but they still came out right nicely even without the oil, thanks to the bacon for not sticking.

Layering two quarters of bacon in the bottom of papered muffin tins.

Then the egg white

Then the garlic powder 


Then the cinnamon (which I may have dashed a tad too much on this here batch).


Fresh out of the oven!

Makes 6 Cups (which is enough for one person) at 32 calories, 4.6g protein, 1.31g fat and 0.24g carbs (and 120mg sodium) each cup. 

The entire recipe is 192 calories, 27.6g protein, 7.86g fat and 1.44g carbs (and 720mg sodium). You could eat it by yourself as your main meal or you could make these as sides for 2-3 people with some other main course - like pancakes? Or....?

I used:



Which its "Product Features:"

  • "60% Less Fat & Sodium Than USDA Data For Pork Bacon"

And the eggs were from my parents' farm.