Sean Vigue Core Workout & Yoga for Athletes Routine

Double Feature Week continues with 2 great routines from Mr. “Plank or Die” himself, Sean Vigue.  The first routine is a great core workout that starts slowly and picks up the intensity towards the end.  The second video is one of the more advanced yoga routines I’ve tried from him.  Nothing crazy, but he definitely turns it up a notch from the previous yoga practices he’s posted on his YouTube channel.

Sean Vigue’s Ripped & Sexy Core Workout

Athletic Yoga Workout

For today’s smoothie, I went for a old favorite, my Peanut Butter Apple Cinnamon Oatmeal Smoothie (click for recipe).  Enjoy!


Killer Cardio & Core Workout

All the crunches and leg raises in the world are pointless if you have layers of soft covering them up.  Diet is important, of course, but you can buy yourself a couple of cheat meals by getting good cardio workouts in.  I put the following workout together with that in mind.  We start with a killer cardio workout from Sean Vigue followed by great ab routine compliments of Ali Kamenova.  I wrap up the workout with nice chest an back routine from Mike Chang (Six Pack Shortcuts).  I really felt this workout in my total upper body and got a great sweat on during the cardio portion.

Sweat Your Ass Off Cardio Workout

10 Minute Ab Workout

Ripped Chest & Back Routine

Should I lift weights, yoga-cize, or do cardio? The answer is YES!!

You often hear about how yoga gives you nice long muscle, as opposed to the bulkier muscle you get from lifting weights.  Well, what happens if you do both at the same time?  Sean Vigue helps you find out with this great yoga practice that includes the use of some light dumbbells.  You get the normal benefits of yoga, while adding some extra resistance with the weights.

Muscle Shredding Power Yoga Workout With Weights

A great follow-up to that routine is this short (roughly 11 minutes) Full Body High Intensity Interval Training (HIIT) workout from yoga marvel Ali Kamenova.

HIIT Tabata Full Body Workout

You just got some weight training, some yoga, and some cardio on in a little over 30 minutes.  Hungry?  Go make a smoothie. 🙂


Mega-Burpee Workout and Recovery Smoothie

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:

Man-Maker 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.

Total Body Stretch Workout

Now that you put in the work, here is a delicious smoothie to help with your muscle recovery.


2 Cups Kale

1 Banana

1 Cup Chopped Frozen Pineapple

1 Handful Raw Almonds

1 Scoop Soy-Free Vegetable Protein

2 Cups Vanilla Almond Milk

Food Key

– 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!!)

Tone It Up Tuesday Workout & Smoothie

Today I looked to Sean Vigue for a great, low impact workout that still broke a good sweat and really hit mycore.  I didn’t think planking  could be so challenging, but you definitely feel it after holding it for a few minutes and adding the movements Sean does in this video.  Enjoy.

“Death By Plank” Core Workout


After drying yourself off, throw down this delicious, nutritious kale smoothie.  In case you haven’t heard, kale is pretty much the healthiest stuff on earth.


(Makes 2 Smoothies)

2 Cups Kale

1 Orange

1 Apple

1 Inch Piece of Ginger

1 Cup Water

1 Cup Orange Juice

Food Key

– Kale: vitamins A, C & B6, potassium, copper, folic acid, calcium, iron, thiamine, riboflavin, niacin and zinc (MEGA-STACKED!!)

– Oranges: vitamin C and potassium

– Apples: potassium, vitamin C and pectin (helps control cholesterol and blood sugar)

– Ginger: stimulates digestion, combats flatulence (NICE!) and is effective against colds

30 Minute Morning Workout and Breakfast Smoothie

Here’s a fast morning workout I put together with the help of some of YouTube’s finest Fitness Gurus.  First I got the heart racing and body warmed up with this great, quick (roughly 8 minutes) cardio blast from Fitness Blender:

Quick Sweat Cardio Burst

After you’re warmed up and little sweaty, hit the abs with this semi-brutal, 10 minute ab workout from Six Pack Shortcuts:

Abs & Core Workout

Last but not least, cool yourself down with a short (about 12 minutes), relaxing yoga practice from Sean Vigue:

Zen Yoga Routine

Now that you just put some work in, reward yourself with this delicious oatmeal smoothie.  I used the classic instant oatmeal flavor cinnamon & apple, and just made it a whole lot better.


1 Apple

1/4 Cup Steel Cut Oats

1 Scoop Soy-Free Vegetable Protein

1 Handful Brazil nuts

1 Tablespoon Cinnamon Powder

1 Tablespoon Sunflower Seed Butter

1 Cup Vanilla Almond Milk

If you’re on the fence about any of the ingredients, you can always substitute with any protein (hemp, whey, etc.) nut (almonds, cashews, etc.) nut butter (almond or classic peanut butter) or liquid (regular milk, water, etc.).

Food Key

– Apples: potassium, vitamin C and pectin (helps control cholesterol and blood sugar)

– Oats: fiber and protein

– Brazil Nuts: magnesium, potassium and zinc

– Cinnamon: fiber, calcium, good for digestion

– Sunflower Seed Butter: vitamin E and iron

YogiLatiO…DO IT

Yoga, Pilates and Cardio training all have great health benefits, so why not do them all?  You maybe asking “What about strength training?  Do you even lift, bro?”  Actually I do, but “YogiLiftAlotiO” doesn’t roll of the tongue as nicely.  Not everyone has the money or time to hit the gym or yoga studio everyday, plus the YogiLatiO fitness craze is, well, non-existent right now.  Enter YouTube.  In my quest for the perfect morning exercise routine, I decided to check out YouTube, and found a countless number of great trainers and videos.  My personal favorites include Sadie Nardini, Sean Vigue, FitnessBlender and Mike Chang (Six Pack Shortcuts).  Not only do they provide excellent routines that pretty much anyone can follow, they also offer great nutrition advice and fitness tips.  Since I’m awesome, I have provided the links to their channels below:

Sadie Nardini

Sean Vigue

Fitness Blender

Six Pack Shortcuts