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Showing posts from July, 2016

Killer Glute and Ham Workout

Warm up x 5 min prior to lifting. ➕Wide stance barbell squats 10 sets x 10 - 12 reps   ➕Weighted reverse  hyperextensions 3 sets of 10 - 15 reps (if you don't have a weighted one, do without for 3 sets x failure)  ➕Seated leg press, feet high and close 3 sets for 15 - 20 reps  ➕Single leg seated leg press 3 sets of 15 - 20 reps (superset) ➕Seated hamstring curls 3 sets of 12 - 15 reps (superset) ➕Dumbbell stiff leg deadlifts 3 sets of 12 ➕Lying hamstring curls 3 sets of 12 reps  ➕Adduction superset with abduction 3 x 15 - 20 reps The lower the reps the heavier your weight should be with good form!!  Cool down 3 - 5 min stretching!  

Flourless Brownie Cupcakes

Flourless Brownie Cupcakes With Peanut Butter Frosting Ingredients 1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed  3 large eggs  ⅓ cup + ¼ cup pure maple syrup, divided use  ⅓ cup unsweetened cocoa powder  1 tsp. baking soda  3 Tbsp. coconut oil, melted  1 tsp. pure vanilla extract  ¼ cup all-natural peanut butter  ¼ cup unsweetened almond milk  ⅔ cup Vanilla  Shakeology Preparation  1. Preheat oven to 350° F.  2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.  3. Place chickpeas, eggs, ⅓ cup maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.  4. Divide batter among 12 prepared muffin cups.  5. Top each cupcake with about four chocolate chips; push into batter.  6. Bake for 17 to 20 minutes, or until toothpick inserted in center comes out clean.  7. Cool completely and enjoy!  8. To make frosting while cupcakes are bak

Boulder Shoulder Workout

Hey hey party people!  I just put my client through and AMAZING shoulder workout.  Check it out and give it a try: Warm up x 5 min Hammer strength shoulder press - single, single, double 3 x 10 Prone incline bench dumbbell front raises - 3 x 12  Ez bar upright row (super set) - 3 x 12 Anterior ez bar shoulder press (super set) - 3 x 15 Dumbbell shrugs (super set) - 3 x 15 Dumbbell half side raises (super set) - 3 x 15 Arnold press - 3 x 12 Band pull a parts - 3 x 20 Prone incline bench ez bar rows (over hand grip) (super set) - 3 x 12 Prone incline bench dumbbell fly's (super set) - 3 x 12 Cool down with 2 - 3 min stretching.