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Burpee Fusion

I went to the gym today not really sure what I was going to do. We have had several wet days in a row here, and people have a tendency to avoid the gym. Today was the first in three days that we haven’t had torrential down pours so I figured it would be busy. The equipment I tend to gravitate toward (dip machine, pull-up machine and squat rack) were all being used, so I found a little corner and thought I would give a few more of Funk’s Burpees, and a couple of my own, a try. I needed two benches for the one burpee he did, so I thought I would incorporate them into my workout. I’m sorry that I don’t have a video for you. I am trying to figure out what I can use from the house for the two platforms seeing that I only have one bench step. I will figure something out! If I don’t get this on paper though I will forget, so please work with me here.

I broke the workout into circuits so that I could put a burpee as a cardio move with each to keep my heart rate up. I did 15 to 20 repetitions of each exercise, but you could do it as a Tabata style workout as well. I might try that and see if it is harder.

Circuit 1: (I repeated this 4 times)

Sandbag Side Lunges                                     20x  (30 lb. sandbag)

Ugi Squat Woodchop Right                             15x   (15 lb. dumbbell)

Ugi Squat Woodchop Left                                15x   (15 lb. dumbbell)

Renegade Row to Manmaker                          15x   (15 lb. dumbbells)

 

Circuit 2: (I repeated this 4 times) I had two step benches set up with 4 risers under each side and parallel to each other. I was standing facing the small end.

Front Cross over Lunge                                     20x  (30 lb. sandbag)

Burpee Hop up w/foot on each bench               15x
(Funk calls them Split Plyo Box Toe Tap Burpee # 43)

Low Squat Hold Concentration Bicep Curl        15x  (15 lb. dumbbells)

 

Circuit 3: (I repeated this 4 times) I had the bench in the same positions.

Inner thigh lunge to bench                               20x  (30 lb. sandbag)

(I lunged right foot to the right bench and left foot to the left bench)

Zottman Curls                                                   15x  (15 lb. dumbbells)

Burpee Plank Feet on bench/ tuck jump           15x

(I stood with my back to the benches, placed hands on floor and hopped feet to the benches for a burpee. Hopped feet back in and hopped up to a tuck jump)  VERY EXHAUSTING!

 

Circuit 4: (I repeated this 4 times) I only used one bench. I used the long side of the bench, standing in front of it.

Low Squat / Step up to bench knee lift                        20x  (30 lb. sandbag)

I alternated knee lifts to the bench with each low squat

Dumbbell Nosebuster                                                  15x  (15 lb. dumbbells)

Elevated Side Plank Reach Through Right                 15x

Elevated Side Plank Reach Through Left                   15x

Elevated Plank Hold Leg Raise                                   20x

 

Enjoy,

Michele

 

I Love Burpees

I have a new workout for you today.  I was so inspired by an email from Funk Roberts. He had 44 different variations on burpees. Here is the link so that you can check out all of the variations. Funk Roberts Burpees. I think burpees are the bomb. They hit every body part and really get your heart rate elevated. There was close to 20 that I really liked, but I was not ready for a full on all burpee workout. I did mix several in with some other exercises, and it was very challenging. I did it as a stopwatch workout and took a break, before starting the second round, to towel off and get a drink. You work at your own pace, and in your own comfort zone.

Here is the full-length video and I will list the exercises below for you to copy them down. I Love Burpees Workout

Set your timer for stopwatch. I used an 8 lb. dumbbell and 10 lb. dumbbells in the workout.

1) 3 Hop Over and 1 Burpee                                                        10x

2) Dive Bombers                                                                           10x

3) Dumbbell Side Shoulder Raise and Burpee                             10x

4) Right Side Lunge to Kick Front                                                 10x

Left Side Lunge to Kick Front                                                        10x

5) Plank Jack Burpee                                                                    10x

6) Right Side Plank Hip Dip to Elbow Twist                                   10x

Left Side Plank Hip Dip to Elbow Twist                                          10x

7) 4x Side Hop Burpee (with each hop)                                         10x

8) Sumo Squat w/Alternating Knee Lift                                          10x

I did it 2 times through in 25:28.

Enjoy,

Michele

 

 

 

Homemade Hummus

Hummus

Hummus

I love to workout, but I also love to cook and bake. My family and the neighbors reap the benefits of my love of cooking, because as much as I love to eat I can never eat all the food I make. My homemade Chocolate Chip Cookies are my husband’s kryptonite. I can make them and eat one to make sure they turned out. He, on the other hand, will sit down with a big glass of cold milk and down a dozen. Oh to have a high metabolism! I don’t do a lot of low fat recipes. I love the taste of food, and I want to enjoy the flavor of it. I would rather eat less and enjoy the taste, than down a truckload of a low fat food trying to get satisfied. I already make sacrifices with my diet due to my dairy and peanut allergies. It is not sensitivity to dairy and peanuts. I get hives and a runny nose from touching, as well as eating anything with dairy or peanuts. And there is the problem of anaphylaxis if either item is ingested. If I’m working with those ingredients I must wear gloves. The gloves must be latex free because of my latex allergy.  There are a lot of recipes that I make for the family that I can’t have because the recipe doesn’t taste as good with a dairy or peanut substitution.  And believe me I have tried. There are times that I have made a recipe and done an A / B and even a C. They have to try them and tell me which one they like best, without knowing which recipe they’re trying.  They have such a tough job! I can tell you they have never picked the one with a dairy substitute.

Below are the directions for my Hummus. The process is long because I use dried beans and they must soak overnight. But they are so worth it. I used to use Garbanzo Beans from a can until I came across a recipe that used dried beans. I didn’t think it could make that much of a difference, so I did the A / B test, and hands down the recipe that used the dried beans won. The other thing that I do is removing the skins from the beans. We are big on texture and I want smooth hummus. All the blending in the world in the Food Processor doesn’t grind up the skins, so I take them off. It’s time consuming, but worth it.

Hummus

1 bag goya dried garbanzo beans, soaked in water for at least 12 hours

(I let them sit in a pot and soak overnight.)

Then drain beans and rinse them thoroughly.  Clean out pot, fill with water, 2 smashed cloves garlic and 1 teaspoon salt.  Boil for approximately 1 – 2 hours, until soft (I lift a few out with a slotted spoon and check to see if the skin is rendering).  Rinse in cold water in strainer.  Dry on paper towels.  Peel skin off beans and place in work bowl of food processor. (I find they peel better if they are a little wet. So I work with a handful at a time on the paper towels and let the rest sit in strainer, wetting as necessary.)

Add to food processor:

2 medium clove garlic, minced

1 ½ tsp. Kosher salt

1/4 tsp. cayenne pepper

5 Tblsp lemon juice

1/3 cup tahini

1/3 cup extra-virgin olive oil

¼ cup water

½ a 12 oz jar of Roasted red peppers, rinsed and patted dry

 

Process all the ingredients in a food processor until smooth, about 40 seconds.  Transfer the hummus to a serving bowl, cover with plastic wrap, and chill until the flavors meld, at least 30 Minutes; serve cold.  (The hummus can be refrigerated for up to 5 days.)

Enjoy,

Michele

 

Beach Drill Workout (Full Video)

I took the morning yesterday and recorded the Beach Drill Workout that I did last weekend when I was away for my anniversary. I really enjoyed the workout. You don’t have to do these workouts together on the same day. I did 2 rounds with the Beach Drills, but you can do as many as you want. I did all the moves with body weight because I was on the sidewalk and had no equipment. You can make it more challenging by adding weight, or doing more rounds.

Here are the links: Beach Drill Workout and Beach Jump Rope Drills

The following are the exercises:

Beach Drill Workout: Set timer for stopwatch and complete 2 rounds. You take breaks when you need them.

1) Squat w/Alternating Front Kick                                             20x

2) Runner’s Stomp Right                                                          10x

Runner’s Stomp Left                                                                 10x

3) Elevated Push-up                                                                 10x

4) Mountain Climbers                                                                20x

5) Runner’s Stomp Right                                                           10x

Runner’s Stomp Left                                                                  10x

6) Burpee                                                                                   10x

7) V-h0p Right/ Plank Jack/ V-hop Left/ Plank Jack                   20x

8) Curtsy Lunge                                                                          20x

9) Close Grip Push-up                                                                10x

10) Runner’s Stomp Right                                                          10x

Runner’s Stomp Left                                                                  10x

11) Jump Lunges                                                                         20x

12) Ab Assault Right                                                                   10x

13) Ab Assault Left                                                                      10x

14) Squat w/Alternating Side Lift                                                 20x

15) Side Jump Lunge                                                                   20x

 

Beach Jump Rope Drills

1) Jump Rope                                                         8 rounds     10 second rest/ 20 second work

2) Squat w/Rear Glute Lift                                      4 minute countdown

3) Jump Rope                                                         8 rounds     10 second rest / 20 second work

4) Push-up W/ Side Rotation                                   4 minute countdown

5) Jump Rope                                                          8 rounds    10 second rest / 20 second work

6) Sumo Squat Step Together                                 4 minute countdown

7) Jump Rope                                                          8 rounds    10 second rest/ 20 second work

8) Right Side Plank Knee Crunch                            2 minute countdown

9) Left Side Plank Knee Crunch                               2 minute countdown

10) Jump Rope                                                         8 rounds   10 second rest/ 20 second work

Enjoy the workout,

Michele

 

 

 

 

Beach Drill Workout

My husband and I got to get away for the evening to celebrate our Anniversary. It was nice to spend the night alone together. We had a great dinner and then sat on the beach and watched the sunset. A beautiful ending to a wonderful day. We strolled along a nice cement sidewalk in front of our hotel and I immediately was thinking I would do my H.I.I.T. workout in the morning with a spectacular view of the ocean. What I didn’t realize is that I would be the entertainment for all the older people who had beach views from their hotel balcony. So there I was at 6:30 in the morning doing my workout with people sipping their coffee and enjoying the show. I traveled light with my jump rope and timer, so I did a total body weight workout on the cement walk way by the beach.

This workout is a little long. You can actually make this into two workouts. I had free time because I wasn’t at home and didn’t have to wait on anyone for breakfast. So I just went until I was tired and out of water.

Set your timer for stopwatch. I did two rounds before moving into the jump rope circuit.

It took me 21:47

1) Deep Squat w/Alternating Front Kick                                                  20x

2) Runner Stomp Right                                                                           10x

Runner Stomp Left                                                                                 10x

3) Elevated Push-up                                                                               20x

4) Strict Mountain Climbers                                                                    20x

5) Runners Stomp Right                                                                        10x

Runners Stomp Left                                                                               10x

6) Burpee                                                                                                20x

7) V-Hop Right / Plank Jack / V-Hop Left / Plank Jack                           20x

(I don’t have a video for this. Hop your feet in to the right then back to plank position and do a plank jack (1 rep). Then hop feet in to left and back to a plank position for a plank jack (1 rep).

8) Curtsy Lunge                                                                                      20x

9) Elevated Push-up                                                                              10x

10) Runners Stomp Right                                                                      10x

Runners Stomp Left                                                                               10x

11) Jump Lunges                                                                                    20x

12) Ab Assault Right                                                                               10x

13) Ab Assault Left                                                                                 10x

14) Squat w/Alternating Side Lift                                                            20x

15) Side Jump Lunges                                                                           20x

(I used the cement wall that separated the side walk from the beach for the elevated Push-ups and ab assault moves)

I then moved into a Jump Rope Circuit. I now had an audience and figured it wasn’t too early that I would disturb anyone with my beeper.

1) Jump Rope                                                          8 rounds    10 second rest / 20 second work

2) Squat w/Alternating Glute Lift                              4 minute countdown

3) Jump Rope                                                          8 rounds   10 second rest/ 20 second work

4) “T” Raise Push-up                                                4 minute countdown

(I did these elevated with my feet on the wall)

5) Jump Rope                                                           8 rounds    10 second rest/ 20 second work

6) Sumo Squat Step Together                                  4 minute countdown

7) Jump Rope                                                           8 round      10 second rest/ 20 second work

8) Right Side Knee Crunch                                       2 minute countdown

9) Left Side Knee Crunch                                         2 minute countdown

10) Jump Rope                                                         8 round      10 second rest/ 20 second work

11) Sumo Squat w/Knee Lift                                     4 minute countdown

(I didn’t have my sandbag for these)

12) Jump Rope                                                         8 rounds    10 second rest/ 20 second work

(This second part is a 44 minute workout.)

Enjoy.