Legs

Walk on incline for 8 minutes

Leg press X12

Calf press X 20

Jump squats X 30

Repeat X 3

Cable kick backs X 15/leg

Single leg cable pistol squats X 10/leg

Lunge jumps X 30

Repeat X3

Squats on smith machine X 12

Lunges on smith machine X 12 each leg

Skiers X 20

Repeat X 3

Dead Lifts X 12

Hamstring curls on stability ball X 20 (laying on back with feet on ball- roll ball in and out) 

Bridges X 20

Repeat X 3

One of my absolute favorite moves for working the entire leg is the pistol squat. This pistol squat using the cable cords allows you to go deeper creating a greater burn. :)

Glorious Back

Single arm bent over kettlebell row X 12/arm

Bent over flys X 12

Dumbbell overhead press X12

Repeat X3

Close grip lat front pulldowns X12

Seated cable row X 10

Cable rope tricep extensions X12

Repeat X3

Wide grip pulldowns behind the neck (to work the back) X 10

Cable bent over row X 12

Cable lunge and pull

Repeat X3

Cable rear delt fly X 15

Standing cable wood chop X 12/side

Repeat X3

For videos on any of these moves here is a link: Bodybuilding.com

What I'm Loving: Fitness Edition

1. Having a workout partner. My mom was able to come visit me for a night before her conference. Although it was a short visit, we managed to get in a great workout. Working out is so much more fun and motivating when you have someone to push you. We worked hard and had fun! We had many laughs while grinding it out. The most impressive thing is that no matter what I throw at her, she keeps up. I woke up to the text.. "I am very sore this am (smiley emoji)." Mission accomplished. :)

2. Short & sweaty workouts. I am not one to spend hours upon hours in the gym. I never spend more than an hour in the gym. My motto is "just keep moving." Granted I never take more than a :30 break, but this enables me to get in a great workout within an hour. I love circuit training and I try to incorporate some type of cardio (mountain climbers, burpees, box jumps, jump rope) into every circuit.

3. My new Nutrilite energy bars & protein bars. I have just recently been introduced to the Amway products and have loved them allll. I can't get enough of the bars. Perfect for my busy schedule as I'm always on the go. I eat the vanilla pretzel energy bar as my pre workout snack (it's boyfriend & mother approved- they both loved it). If working out in the morning, this is the perfect bar to get you going while getting something that isn't too heavy in your stomach prior to working out. I have only tried the vanilla pretzel, but if anyone tries the chocolate nut or mixed berry let me know! The meal bars are perfect for a meal on the go as they have great macros!
You can order here: Nutrilite Energy Bars Nutrilite Meal Bars

4. My new lululemon pants/crops. Having a lululemon as a neighbor to my boutique is no bueno. Every time I walk in I have a little too much success finding new workout apparel. Anyways.. why not share my favorite items that are well worth the $$. I am obsessed with these new pants that you can also turn into a crop. The material of these pants are by far my favorite material to workout in. They really hold everything in.. if you know what I mean ;). No one wants to see your butt hanging out of your shorts when doing dead lifts..

5. Nutrilite CLA 500. CLA 500 helps with reducing body fat while supporting lean muscle retention. Need I say more?? Known benefits of CLA supplementation: Increased metabolic rate, enhanced muscle growth, lowers cholesterol and triglycerides, lowers insulin resistance (help prevents diabetes), reduces food-induced allergic reactions, enhances immune system. CLA Benefits
You can order here if interested: Nutrilite CLA 500

6. Protein crispies!!! I have made these twice in the last week because Jack and I love them. These are a must make! I got this recipe from @fitalicious_me on Instagram! 

Ingredients: 

5 1/2 cups puffed kamut (cereal isle)

2 scoops Chocolate Protein Powder

1 scoop Flavorless All Plant Protein (Or you can omit and just use 3 scoops chocolate protein)

1 tbsp honey (or sweetener of choice)

1/4 cup almond butter or PB

1 tsp vanilla extract

10 drops stevia

1/3 cup unsweetened almond milk (or milk of choice)

enjoy life chocolate chips

Directions:

1. In a bowl mix puffed kamut and protein powder

2. Mix remaining ingredients in another bowl

3. Add wet ingredients to kamut and protein powder mixture

4. Mix well

5. Pour mixture into tupperware and freeze for an hour

6. Store in air tight container in refrigerator 

Legs and Glutes

I used heavy weight on all these exercises except for the body weight exercises. I was barely getting 10 reps on most of these exercises. To build muscle, you need to be constantly challenging your body. If you are easily getting 20 reps on a set, your body is not going to see many changes as it is accustomed to this weight.

Squats on smith machine X 10
Lunge on smith machine X 10 each leg
Jump Squats X 20
Skiiers X 20
Repeat X 3

Dead Lifts X 12
Plie Squat with kettle bell X 12
Lunge Jumps X 20
Repeat X 3

Leg press on smith machine X 15
(Laying under rack, push bar up with legs and push all the way up until you are solely laying on your upper back, also working the abs. )
Donkey Kicks on smith machine X 12 each leg
(Laying under rack on all 4s, donkey kick the bar up with one leg)
Repeat X 3

Box jumps X 15
Plie jump squats X 20
Jump rope X 50
180 Jump Squats X 10 each side
Repeat X 3

Hamstring curls and bridges on stability ball until failure
(laying on your back with feet on ball, lift your butt and curl ball in then do a bridge then push ball back out)

Proven 4 Pregame & Recovery

My sweet friend told me about this new pre workout she was using and loved. As she is the one who really opened my eyes to the health and fitness world, I was excited to try this new recommended product! With some prior research, I eagerly ordered the product because I always love trying new products on the market.

After two days of using p4 pre game fuel, I can honestly say that this pre workout is better than any other pre workout I have used. It is NSF Certified and used by many collegiate and professional athletes. It does give you a slight tingly feeing, but it is great in powering you through your workout without feeling like your heart is going to jump our of your chest. It also has not given me jitters at any point. Most pre workouts make me feel nauseous in the middle of my workout, but p4 has not given me that feeling. It is extremely helpful with getting you in the right frame of mind for a great workout. I also tried the p4 recovery push formula. I especially like this recovery formula because it helps decrease recovery time without caffeine. This is a huge deal for me because I refuse to give up my couple cups of coffee while taking products. Just won't do it. :) The recovery is powered by Karbolyn, Glutazorb, Aminozorb, and Electrolytes which delivers "fast carbohydrate loading, rapid absorption with highly stabilized Glutamine, and a high amount of bioavailable BCAA’s." While you can still reach your fitness goals without supplementation, supplementing greatly assists with motivation, energy, recovery, and ensures you are taking in essential nutrients to help meet your goals.

For those interested in the company, Proven 4 was founded by professional athlete Frank Catalanotto. According to their website, "Proven4 prides itself on requiring that all supplements go through a rigorous testing process and are manufactured following FDA-mandated, cGMPs, and rigid quality control procedures. The Sports Certified products Pregame and Energy Drink formula get additional scrutiny in order to bear the NSF Certified for Sport™ mark of approval." For more information on this company and their products take a look at their website. Proven 4

Being an ex-collegiate athlete myself, I love when companies pride themselves on the use of pure and high quality ingredients that help, not hinder, athletes.

What's Cookin: Veggie Burger & Sweet Potato Fries

One of my all time go to meals is a veggie burger with sweet potato fries. This meal is so simple and perfect for those busy bodies with hectic schedules. For time sake, I opt for the Amy's Veggie Burger. These burgers take all of 6-8 minutes to make and taste great! I topped mine with some guac and salsa… deeeelicousss. My favorite part of this meal is definitely the sweet potato fries. These "fries" do have a little more of a prep time, but they are so worth it! Top the meal off with some asparagus and it's the perfect satisfying meal with little time spent in the kitchen!

Amy's Veggie Burger:
On stove top, let each side cook for 3-4 minutes.

Sweet Potato Fries:
Ingredients: 2 Sweet Potatoes, Olive Oil, Pink Himalayan Salt, Pepper
Directions: Preheat oven to 450 degrees
                  Cut Sweet potatoes into thin slices
                  Spread potato slices on pan and drizzle about 1 tbsp olive oil evenly over sweet potatoes
                  Sprinkle pepper and pink himalayan salt over slices
                  Bake for 30 minutes

Asparagus: Wash and cut off ends. Sprinkle with balsamic vinegar. Bake for 10-15 minutes at 350 degrees.