Weekend Warrior Workout #5

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Weekend Warrior Workout…

This workout takes away all your excuses.

 

Can’t make it the gym? No problem.

No gym at the hotel? No problem.

On vacation? No problem.

Not much time? No problem.

Too tired? No problem.

 

Whether you have a busy day, are traveling for work, on vacation, short on time, or just plain tired this workout takes away all your excuses and will having you feeling fantastic.

All you need is yourself and 10-15 minutes.

Here is how you do it:

  • 50 to 100 High Knees
  • 10 Push Ups
  • 10 Squats
  • 20 Plank Toe Taps
  • 10 Burpees
  • 10 Jump Squats
  • Repeat 3-5 times.

Enjoy!

www.PittsburghNorthFitness.com

Dead Bug with Core Engagement

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Dead Bug with Core Engagement

What It Works:

Core anti-flexion, Core anti-rotation, Lumbar stability

How To Do It:

Start laying on your back about 1 foot from a wall. Press your arms into the wall. Lock down your core by pressing your low back into the floor. Maintain this position throughout the entire movement. Inhale through the nose and exhale through the mouth. As you exhale lower one leg down, do not lose low back contact with floor and do not let foot touch the floor. Inhale as you return the leg to the starting position. Repeat on opposite side.

Progressions:

  • Sandbag Dead Bug
  • Alternating Dead Bug
  • MB Dead Bug

Push Up with Renegade Row

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Push Up with Renegade Row

What It Works:

Horizontal Push Pattern, Core Anti-Extension and Anti-Rotation, Chest, Arms, Shoulder, and Core

How To Do It:

Start in a Push Up Position with hands on Dumbbells. The weight used on the dumbbells is less important than maintaining proper form. Perform a push-up, then pull one dumbbell up and press the other into the floor, repeat on opposite arm. When lifting the arm do not let the hips open up or raise. Repeat for reps.

Progressions:

  • Spiderman Push Up
  • Push Up with Body Saw
  • Mace Push Ups

Regressions:

  • Push Up with Cross Shoulder Touch
  • Push Ups with Hip Extension
  • Push Up

Barbell Front Squat

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Barbell Front Squat

What It Works:

Quads, Hips, Hamstrings, Knee Dominant Movement Pattern

 

How To Do It:

Grab the bar in the rack with the fingers, not deep in the hand, and position bar on the top of anterior deltoids/top of chest, and rotate elbows forward so that upper arm is horizontal to the floor. Step out from rack. Take a slightly wider than hip width stance with the toes slightly flared out. Push hips back and lower into a squat. Press through heels and entire foot and return to starting position. Lock out glutes at the top. Do not let butt wink at the bottom or upper body pancake over at the bottom.

 

Progressions:

  • 2 KB Front Squat
  • Barbell Back Squat

Regressions:

  • KB Goblet Squat
  • Bodyweight Squat

Weekend Warrior Workout #4

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Weekend Warrior Workout…

Get your weekend started with this little workout.

Here is how to do it:

  • Start with 5-10 minutes of a dynamic warm-up.
  • Then perform the following as a circuit:
    • Single Arm RDL with Row – 8 reps per side
    • Push Up – 8 reps
    • Alternating Rotational Lunge – 8 per side
    • Front Plank with Reahc – 8 per side
      • Rest 30-60 seconds and repeat for 4 sets
    • Finish with a 20-minute walks or light jog

Enjoy!

www.PittsburghNorthFitness.com

Slider Body Saw

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Slider Body Saw

What It Works:

Core anti-flexion

How To Do It:

Start in a Front Plank position with toes on a set of sliders. Push your body back sliding about 6 inches, then slide/pull yourself back to the starting position. Maintain a flat back and neutral spine position. Do not allow the hips to lift up or sag down.

Progressions:

  • Tall Plank Slider Body Saw
  • Single Leg Slider Body Saw
  • TRX Fall Out

Regressions:

  • Front Plank
  • SB Roll Out
  • Front Plank with Hip Extension

 

Sandbag Hold Single Leg Hip Bridge

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What It Works:

Glutes, core stability through anti-rotation and anti-lumbar extension, shoulder stability.

How To Do It:

Start by laying on your back with one leg straight and the other bent, lift the toe of the bend leg off the ground. Grab the sandbag by the ends and lift overhead pulling the bag apart, hold bag there. Drive the heel of the bent leg into the floor and lift your body off the floor. Do not allow the lower back to arch, maintain neutral low back position and pelvic tilt. Return to floor and repeat for reps.

Progressions:

  • Single Leg Hip Bridge Marching
  • Sandbag Single Leg Hip Bridge Marching
  • Reverse Lunge

Regressions:

  • Single Leg Hip Bridge
  • Active Lock Single Leg Hip Bridge
  • Double Leg Hip Bridge

Recipe of the Week – Crockpot Quinoa Chicken Primavera

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Set it and forget it with this easy and delicious recipe for Crockpot Quinoa Chicken Primavera!

What you need:

  • 1 1/2 cups quinoa, uncooked
  • 1 lb. boneless skinless chicken breasts
  • 4 cups + 3 cups chicken broth
  • 4-6 cloves garlic
  • salt and pepper, other dried herbs you like (I tossed in 1/2 teaspoon each dried parsley, thyme, and basil)
  • 1 tablespoon olive oil
  • 1 bunch asparagus, cut into bite sized pieces
  • 6 ounces pesto
  • 2 1/2 cups frozen peas
  • squeeze of lemon juice
  • watercress, fresh parsley, chives, or any other herbs for topping
  • Parmesan or Asiago cheese for topping

How to make it:

  1. Rinse the quinoa. Cut the chicken if you want – you can either cut it into small pieces (it will cook faster) or leave it whole and shred it after cooking.
  2. Place the quinoa, chicken, 4 cups broth, garlic, and a sprinkle of salt and pepper and seasonings in the crockpot. Cover and cook on low for 3-4 hours.
  3. When the quinoa and chicken are done, the mixture should be very thick and sticky. Add the remaining 3 cups broth or water and stir to combine – now the mixture should resemble a creamy risotto or casserole. Stir in the pesto, peas, and lemon juice and cover to heat through. While the peas are heating in the crockpot, heat the oil in a skillet – add the asparagus and sauté for 5-10 minutes, until the asparagus is lightly browned and tender-crisp. Add the asparagus back to the crockpot and stir to combine.
  4. Top each serving with fresh herbs, shredded cheese, watercress, olive oil, or anything else you want.

Enjoy!

*Recipe Source: https://pinchofyum.com/crockpot-quinoa-chicken-primavera

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Recipe of the Week – Blueberry Baked Oatmeal Cups

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These Baked Blueberry Oatmeal Cups make a great on the go breakfast and pack in 11 grams of protein. Bake up a batch and have breakfast made for the week.

What you need:

  • 2 cups rolled oats
  • ¾ cup blueberries
  • 2 egg whites
  • 1½ cups unsweetened almond milk
  • ¼ cup maple syrup
  • 1½ teaspoons ground cinnamon
  • 1 teaspoon vanilla extract
  • ½ teaspoon baking powder
  • ½ teaspoon salt

How to make it:

  1. Preheat oven to 375˚F (190˚C).
  2. In a bowl, add the oats, blueberries, egg whites, almond milk, maple syrup, cinnamon, vanilla, baking powder, and salt, and stir to combine.
  3. Transfer the mixture between 6 lined muffin tins.
  4. Bake for 20 minutes. Let cool before serving.

Enjoy!

*Recipe Source: https://www.buzzfeed.com/ariellecalderon/day-13-goodful-healthy-eating-challenge-2018?utm_term=.xvNev0jn#.ql5Oxb3R

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Recipe of the Week – Pasta and Bean Soup with Kale

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Warm-up this winter to a bowl of this delicious Pasta and Bean Soup with Kale recipe.

What you need:

  • 1 1/2 cup dried cranberry beans (also known as borlotti beans)
  • 1 tablespoon extra-virgin olive oil
  • 1 medium yellow onion, chopped
  • 2 cloves garlic, minced
  • 1 large carrot, thinly sliced
  • 1 rib celery, thinly sliced
  • 1 quart low-sodium vegetable broth
  • 1 (14.5-ounce) can diced tomatoes
  • 1/4 teaspoon fine sea salt
  • 1 cup small pasta, such as cavatelli or elbow macaroni
  • 1 bunch kale, thick stems discarded, leaves sliced

How to make it:

  1. Place beans in a large bowl with enough cold water to cover. Let soak overnight. Drain and rinse soaked beans and transfer to a large pot. Cover by 2 inches with cold water and bring to a boil; skim off and discard any foam on the surface. Reduce heat, cover and simmer, until beans are tender, 35 to 45 minutes. Drain and set aside.
  2. In a large saucepot, heat oil over medium heat. Add onion, garlic, carrot and celery and cook until tender, about 8 minutes. Stir in drained beans, broth, 2 cups water, tomatoes and salt and bring to a boil. Add pasta and cook, stirring occasionally, until just tender, about 10 minutes. Stir in kale and simmer 5 minutes longer.
*Recipe Source: https://www.wholefoodsmarket.com/recipe/pasta-and-bean-soup-kale

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