Sunday, May 27, 2012

Sunday WOD:circuits

So i had planned this morning to run to the park and do circuits on the jungle gym but i realized i didnt feel like leaving the house in the wind, so while checking my instagram i thought id just make up some circuits.
We bought strawberries yesterday so i wanted to incorporate them boreingly:
~~Vanilla Yogurt w/strawberries & flax. WW tortilla w/ pb and banana

(500 calories)
So i wrote out my circuits and this is what i created:::

Warm Up
3 mins jogging in place

Circuit 1
50 air squats
40 pushups
30 sec plank
20 chair dips
10 curtsy squats with knee lift (each side)

Circuit 2
50 burpees
40 reverse lunges with ab twists (each side)
30 cross body mountain climbers (each side)
20 high knees
10 inchworms

Circuit 3
50 jump squats
40 tricep pushups
30 bicycle crunches (each side)
20 superman flies
10 donkey kicks (each side)

Circuit 4
50 alternating lung jumps
40 plie squats with heels raised
30 knees to elbow in plank position (each side)
20 1 legged dead lift touching floor (each side)

Cool Down
1 min jogging in place

Do 1st circuit, rest for 30sec-1min and move on to the next circuit and repeat till all 4 done. Then start over with circuit 1-4. This should take an hour but if more breaks needed take them.
I was dripping sweat but by the time i was going for the next round, i was pumped and blasting through them soaking myself! ( about 423 calories burned)

After my stretching i headed straight to the kitchen to make my recovery shake:
1/2 frozen banana
1 scoop choc protein
1/2 cup unsweetened coconut milk
1/4 cup water
2 bags green tea leafs
Blended in my magic bullet and came out just how i wanted it thick! so i could eat it with a spoon!

After downing that, i washed my car and vacuum it out-total body workout. Keep abs contracted the whole time, squat your butt low (dont bend over) and use legs to push you up. This is a simple activity that you can turn into a workout if you just put some effort into it. (about 150 calories burned)
I went inside and started cleaning house-also total body workout. (about 128 calories burned)

My stomach was growling by 1130 so i wanted something fast:
2 slices turkey, 2 tbsp spicy hummus, 1 cup spinach, cilantro, slice tomato, cracked pepper.
on the side: pink lady apple, 1/2 cup seaweed salad.
(253 calories)

2:00 rolls around and im hungry again so:

First Part:
1/2 cup unsweetened cocnout milk
1/2 scoop choc protein
1 tbsp chia seeds
1 tbsp peanut floor
Mix and put in freezer for about an hr.
Take out and stir.
add 1 cup nonfat plain greek yogurt
Slightly mix. top with strawberries and 1 tbsp almond butter

PS-the calories are coming from myfitnesspal app. my username is peacelovefitnesscc if you want to add me.

Any circuits you'd like to share???

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