A few weeks ago, my roommate from college mentioned something called “man-makers” and how they were a brutal workout. After laughing at the ridiculous name of the exercise, I looked it up on Youtube. The laughter then stopped. These “man-makers,” which I will be referring to as “mega-burpees” are basically burpees, which are killers all by themselves, done with dumbbells, adding single arm rows to the push up part of the burpee. Sounds awesome, right? You can use what ever weight suits you. I use 10 lb dumbbells and do 3 sets. Here is a good demonstration:
This quick yoga flow from Sean Vigue is perfect way to stretch and cool down. Eagle arms are used for the duration of the practice, which really helps open up the shoulders after the mega-burpees.
Now that you put in the work, here is a delicious smoothie to help with your muscle recovery.
2 Cups Kale
1 Cup Chopped Frozen Pineapple
1 Handful Raw Almonds
1 Scoop Soy-Free Vegetable Protein
2 Cups Vanilla Almond Milk
– Kale: vitamins, A, B6 &C, potassium, copper, folic acid, calcium, iron, thiamine, riboflavin, niacin and zinc (MEGA-STACKED!!)
– Bananas: vitamin B6 and potassium
– Pineapples: vitamin C, potassium, magnesium and folic acid
– Raw Almonds: magnesium, potassium, phosphorous, riboflavin, copper, niacin and zinc (STACKED!!)