Week 1 – Smoothie and Intervals Program (see previous post on New Year’s Resolutions)
Blueberry Blast
1/2 C. Frozen Organic Blueberries
1/2 C. Frozen Banana (about 1/2 cup)
1 C. Mixed Greens
1 Tbsp. Flax or Chia seed
1/2 Scoop Juice Plus Chocolate Complete
1/2 C. Water
1/2 C. Almond or Coconut Milk
3-4 ice cubes
This is a great post-workout smoothie! You can substitute your favorite protein powder. I love having the chocolate flavoring to this mix but it can be done with Vanilla. Bags of Chocolate Juice Plus can be purchased at the studio.
Interval Training
Set a timer for 10 minutes per circuit. Within that timeframe, do as many “rounds” as you can. A “round” is a set of exercises with a set number of repetitions. Take a 1-2 minute break and then do Circuit 2. Do this 2-3 times per week to increase your cardio output.
Circuit 1 – 10 minutes
10 Squat Jumps
30 Mountain Climbers (15 each leg)
20 Side lunges (10 each leg)
10 elevated push ups (hands on bench or even a wall)
Teaser hold for 30 seconds.
(Repeat this round as many time as you can in 10 minutes)
Circuit 2 – 10 minutes
20 Single Leg Deadlifts (10 each leg)
20 Reverse Lunges (10 each leg)
10 Squats
10 Supermans
Plank hold for 30 seconds
(Repeat this round as many time as you can in 10 minutes)