Mixed berries make their way back into my rotation with today’s delicious mixed nuts and berries oatmeal smoothie.

 1 Cup Frozen Organic Mixed Berries (Strawberries, Blueberries, Blackberries & Raspberries)

1 Handful Raw Almonds

2 Tablespoons Slim Powdered Peanut Butter

1/4 Cup Steel Cut Organic Oats

1 Tablespoon Honey

1 Cup Vanilla Almond Milk

FOOD KEY

– Strawberries: vitamins C & B5, potassium, folic acid and magnesium 

– Blueberries: vitamins K & C, manganese, fiber and copper

– Blackberries: vitamin C, potassium, magnesium and copper

– Raspberries: vitamins C & A, potassium, magnesium and fiber

– Powdered Peanut Butter: protein, fiber and potassium

– Oats: fiber and protein

– Honey: less calories than sugar, source of good carbs for strength and energy, good for digestion

Today I decided to put my own HIIT workout together instead of hittin’ up YouTube.  I’ve done so many routines from so many great channels on YouTube, that I thought I could put a pretty good, quick workout together myself.    I put together a 15 round total body workout that takes just over 11 minutes.  Not too shabby.  Each round is 30 seconds with 15 second breaks in between rounds.  The basic format is 1) Bodyweight/Jump Squats, 2) Pushups, 3) Bicycle Crunch/Leg Raise Combo, then repeat the series 4 more times.  Just do as many of each exercise as you can in 30 seconds before resting for 15 and then moving to the next exercise.  I used variations on the pushups every round.  You can stick with traditional pushups if you want.  I just like to mix it up.  The routine looks like this:

Round 1 – Bodyweight Squats

Round 2 – Hindu (Dive Bomber) Pushups

Round 3 – Bicycle Crunch/Leg Raise Combo

Round 4 – Bodyweight Squats

Round 5 – Spiderman Pushups

Round 6 – Bicycle Crunch/Leg Raise Combo

Round 7 – Jump Squats

Round 8 – Wide Grip Pushups

Round 9 – Bicycle Crunch/Leg Raise Combo

Round 10 – Jump Squats

Round 11 – Single Leg Pushups (switch legs after 10 reps)

Round 12 – Bicycle Crunch/Leg Raise Combo

Round 13 – Jump Squats

Round 14 – Slide Fly Pushups

Round 15 – Bicycle Crunch/Leg Raise Combo

Since some of those pushup variations maybe not sound familiar, here are examples of some of them:

Hindu (Dive Bomber)Pushup

Spiderman Pushups

Slide Fly Pushups

I used a HIIT Interval Training Timer app to help keep track of the time between rounds.  It’s a free app on Google, and I highly recommend it.  This is the icon for the app:   .