HWS 26 - Intense Bicep & Cardio Ignition

Do Ten Rounds. Each Round is 3 minutes long followed by 30 seconds of rest.

Remmington Pirates - A Past Time: Cribbage

My mum has introduced me to the game Cribbage and we had to find out when it was born.

As of Wikipedia and some other sources:

"According to John Aubrey, cribbage was created by the English poet Sir John Suckling"

"in the early 17th century, as a derivation of the game "noddy". While noddy has disappeared, crib has survived, virtually unchanged, as one of the most popular games in theEnglish-speaking world.^[1] 

"The objective of the game is to be the first player to score a target number of points, typically 61 or 121. Points are scored for card combinations that add up to fifteen, and for pairs, triples, quadruples, runs, and flushes."

So, some of my 17th century-born characters maybe found playing Cribbage at some point and time(s) throughout the series???

Hannah's 11 Minute Quick Finals Workout

It's Easy. It gets your heart rate up. It makes you sweat.

Complete this circuit as fast as you can in good form.

30 Mountain Climbers 

30 (each side) Weighted Reverse Lunge to Knee Strike
30 Mountain Climbers
30 Close-Grip Push-up (focuses on strengthening the tricep muscle)
30 Mountain Climbers
30 James Bond Boat Sit ups

30 Mountain Climbers
30 Reverse Plank Knee-Ups

Optional to use dumbbells to make it insanely more challenging! ;)

HOW TO:
Mountain Climbers - plank position bring left knee to left elbow and back to start then right knee to right elbow and back to start (do 15 with each leg)

Reverse Lunge to Knee Strike - lunge back then that back knee drives into your imaginary opponent's stomach

Close-Grip Push-Up - elbows are by your side 

Here's modified but elbows still close to the body

James Bond Boat Sit ups (Start with your knees bent together close to your chest and turn your hands into a gun.

Then lean back, straighten legs out to be parallel to the ground at the same time twist your upper body to the left, extend your arms out and pretend to shoot a target that is under the table. 

Then sit up bringing your gun to your chest - that's one rep. Then lean back and do the same thing on the other side.

(I'm sorry I could not find the proper pictures to teach you the exercise, but even if you don't do my version you are still working your abs!)

Reverse Plank Knee Ups

HWS 25 - No-Equipment to Heart Racing Tricep Sharpener

I am fatigued. My heart feels amazing after completing this workout.

Triceps worked the whole way through. Yes, even with jump rope rotations (which I used an imaginary jump rope cause I do not have a jump rope).

What are the exercises?

Burpee with 2 Close-Grip Push-up to Plank Twist - Start in close-grip push-up position then do a push-up  (keeping your elbow close to your ribs the entire time) 

Ans bring left knee to right elbow then do the same push-up but bring right knee to left elbow then jump yourself up into a standing position and immediately jump to the sky and drop back down into close-grip push-up position

BONUS EXERCISES

Sideways Tricep Push-up 

Crouching Tiger Wave - Start in plank

Go into Downward Dog position

Crouch your butt down low

Keep low and pretend to go under a bar so you are in a high chataranga position

Then push up back to start

Did you know that when your heart races the energy stored (as fat) is getting burned, so that your body will need more energy to keep going with more healthy foods, like fruits and veggies and protein.

I Am the Author of "The Remmington Pirate" series of Treasure Hunters

My action-adventure pirate book series is evolving and I am starting to understand my own plot ideas!?!? 

Did you know? That I am the author of my in progress, 18th century, action-adventure pirate series of Early Modern treasure hunters for antiques, relics and anything uniquely expensive from the ancient times. This series is called "The Remmington Pirates." 

Book one (of five, possibly six book series) starts in 1706 England, but the whole series is following three heroines and three heroes trying to find the heroines' Venetian ancestor's four hundred year old forgotten inheritance of ancient treasures hidden on four differently dangerous islands somewhere in the seas between Italy, Greece, Northern Africa and possibly into the eastern part of the Atlantic. 

But they are not the only ones claiming to be descendants of this same ancestor, so who is the rightful owners to the ancient inheritance? The English Remmington Pirates? The Romani Greek Gypsy Pirates?  Or the Barbary Cosair Pirates?

HWS 24 - Heart Racing Legs in 35 minutes

Be warned.

 Your heart is going to race.

Your legs are going to burn.

Your forehead is going to drip with sweat.

Your skin all over your body will be damp with sweat.

HWS 23 - 10 Minute Hunger Games Workout

The circuit is: You have 1 minute to do each of the two sets of exercises.

Fit Katness's Bow and Arrow Sit Up

Grab a pair of weights do a v up with a Russian Twist where when you twist you hold your weights like a bow and arrow and fire.

Sweet Potato Chocolate Chip Chia Cookies (with Almond Flour - Dairy Free, Soy Free)

SUPER High in fiber 

Plus a good dose of protein!

about 1 cup baked, mashed Sweet Potato (which was half a giant sweet potato) mashed with about 2-4 t Almond Oil 

1/8 t salt

1/4 t baking soda

1 t Stevia

1 T + 1/2 t Truvia

1 t Vanilla extract

1 egg white 

1 3/4 c Almond Flour 

2 T Chia seeds 

2-3 handfuls of Enjoy Life Chocolate Chips (dairy free, nut free, soy free) 

Drop by tablepoonfuls onto parchment papered baking sheet

Bake at 350 degrees for 8-10 minutes

Mine were in for about 11 and a half minutes, hence for some looking extra golden

To bake the sweet potato, cut a giant sweet potato in fourths and bake it in the oven at 350 degrees for an hour and a half (maybe even just an hour cause my oven is old and temper-mental - that and I had baked my potato two days before I made these cookies).

Once the potato is soft enough to mash with a fork in a cereal sized bowl, mash it with 2-4 t Almond Oil till the consistency is mashed potato like (or any oil will work, but I have not tried any other kind so I can not vouch for taste, but I am certain Grapeseed oil tastes just as good).

Then mash in 1/8 teaspoon salt, 1/4 teaspoon baking soda, 1 teaspoon stevia, 3 teaspoons Truvia, 1 teaspoon Vanilla extract.

Than mix in 1 and 3/4 cup Almond Flour

Then mix in 1 egg white.

Finally mix in 2 Tablespoons Chia Seeds and a couple handfuls of Chocolate chips (or however many you want)

And of course bake at 350 for 8-10 minutes.

HWS 22 - 21 minute Thanksgiving Fat Burn

I did not have a chance to post this workout that I did on Thanksgiving before the meal. So I hope you could sneak in a workout that day too! 

Nevertheless, it's not too late to workout! There is always time to workout (get your heart rate up or push your muscles to fatigue) even for just 3 minutes a day! Even if you can only fit in 30 seconds here and 30 seconds there and 30 seconds here and 30 seconds there...randomly throughout the day, wherever you can take a break and let you body move and your blood flow into those stiff joints.

You just have to prioritize and do it while something is cooking or heating up or downloading, or...

Round 1 (for 3 minutes) - 1 Squat Jump

+ 2 PushUp KneeIns (do a push-up then bring right knee to right-side of chest = 1 rep and repeat on the other side)

then 2 Tuck Jumps (I like to hold my hands at hip level or higher with palms facing the ground and jump my knees up into palms to slap them)

+ 2 Scorpion PushUps (left leg in the air with a push up is 1 rep then right leg in the air with a push-up is rep 2)

Round 2 - 4 Spider-Man to Crossunder Push-up (bring right knee to outside of right arm-pit and do a push-up = 1 rep 

THEN bring the same knee but point your knee across you body toward the left elbow and do a push-up = 1 rep THEN repeat on the other side starting with the Spider-man push-up on the left THEN do left leg cross under push-up ---- so you do a total of 4 push-ups but your leg is different for each push-up)

Then do 4 Jack Squats

Round 3 - 2 Sideways Walking PushUps (do a regular push-up then walk left hand to right hand as you step left foot to right foot and then walk your hand and foot out into a push up position and do a push-up)