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.

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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!!)

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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.

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(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.

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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