A great workout to do at home plus a reward!

We had a major snow storm overnight in New York, and I got stuck at home today. Besides the obvious great workout of shoveling your driveway – I was inspired to come up with a workout you can do at home – without any special equipment, just using your own body weight. It’s amazing what you can do with some imagination, and I guarantee this will make you sweat! No gym membership required! If you don’t know what an exercise is, google works! 🙂 Work at your own level  if it’s too hard, do what you can and if it’s too easy, add more reps/sets… it’s about pushing yourself, you’ll be glad you did!!

excuses2

Warm up:

2 min Jump rope (if you don’t have one just mimic the movement by swinging wrists and jumping)

Circuit 1 – do all of these exercise without stopping:

20 Burpees

30 Crunches

Mountain Climbers 1 min

Tricep dips x 20 (using two chairs)

Pop Squats 1 min

60 seconds rest before you do it all over again. Repeat 4 x times

Circuit 2

Jump Rope 1 min

Lateral skater jumps 1 min

Plank 1 min

Jumping alternating lunges (20 each leg)

Push ups x 20

60 seconds rest, repeat circuit 4 x times

Circuit 3

Jumping Jacks 1 min

Squats  x 25 (either with body weight or with weights if you have at home)

Reverse crunch /sit ups x 25

Close grip push ups (triceps) x 15

Glute bridge x 25

60 second rest after one run through, then repeat circuit 4 x times

Finish strong with 100 Jumping Jacks or if you have space in your house, 100 walking lunges!

And now you’ve deserved a treat – a gooey chocolate fondant like cupcake which gives you about 235 calories, 35g of protein, 18g of carbs and 3.5g of fat. Perfect for after your workout!

One serving:

2 egg whites

1 tbsp Fat Free Greek yogurt (Fage is my favorite brand)

2 tbsp unsweetened apple sauce

1 tbsp powdered skim milk

1 rounded scoop Chocolate Protein Powder (I love Gaspari’s MyoFusion)

1 tbsp cocoa powder

1 pkt stevia

Blend everything in a food processor or blender,  pour into a muffin tin and bake at 230F for about 10 minutes. The center should be moist and gooey like this :

MoltenLavaCakes

 

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One thought on “A great workout to do at home plus a reward!

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