Every Morning Fitness Exercise | Wake Up in the Morning Workout Routine
Hot Times:
Start Workout @ 00:22
Blooper @ 2:42
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Workout: Circuit Training: Sets 1 / Reps 10 Each / Break (Whats that?)J/K 10 Seconds
Jumping Jacks
Squats
Alternating Lunge
Calf Raise
Break
Jumping Jacks Pick up the pace
Jumping Squats
Split Squat
Jumping Calf Raise
How to:
Jumping Jacks : Stand with your feet together and your hands down by your side.
In one motion jump your feet out to the side and raise your arms above your head.
Immediately reverse that motion by jumping back to the starting position.
Squats: Stand with your head facing forward and your chest held up and out.
Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
Keep your body tight, and push through your heels to bring yourself back to the starting position.
Alternating Lunge: Start with your feet about shoulder width apart, your back straight, big proud chest and core engaged.
Lunge forward until you reach approx. 90 degrees at both knees. …
Push your body back up to the starting position through your front heel, switch legs and repeat.
Calf Raise: Lift as high as you can onto your toes and lower your heels down as much as your ankle flexibility allows.
Push evenly through the entire width of your foot. Don’t push off from your big toe or the outside edge of your feet.
Jump Squats: Stand with your feet shoulder-width apart.
Start by doing a regular squat, then engage your core and jump up explosively.
When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
Split Squat: Being in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so.
As you descend, immediately reverse direction, standing back up and jumping, reversing the position of your legs.
Jumping Calf Raise: Hope on toes and do not lock your legs
Best Meal Plan
Breakfast
Mexican Egg Scramble
Scramble 3 egg whites with 1/4 cup canned black beans (rinsed and drained) and 1 ounce reduced-fat cheddar cheese. Top with 2 tablespoons salsa, or to taste. 191 calories
Lunch
Penne with Feta and Sun-Dried Tomatoes
Toss 1/2 cup cooked whole wheat pasta with 1 cup sauteed spinach and 2 tablespoons each pine nuts and low-fat feta. Sprinkle with capers and chopped sun-dried tomatoes. 378 calories
Dinner
Thai Chicken-Broccoli Wraps
1. Sprinkle chicken strips with garlic salt and pepper. Coat a skillet with cooking spray. Add chicken; cook over medium-high heat for 2 to 3 minutes, or until no longer pink. Remove from pan; keep warm. Add broccoli and 1/4 teaspoon of the ground ginger to skillet. Cook and stir for 2 to 3 minutes, or until vegetables are crisp-tender.
2. In a saucepan, combine peanut butter, 2 tablespoons water, soy sauce, minced garlic, and the remaining ginger. Heat over low heat until smooth, whisking constantly.
3. To assemble, spread tortillas with peanut sauce. Top with chicken strips and vegetable mixture. Roll up each tortilla, securing with a toothpick. Cut in half; serve immediately.
Best Smoothie for this Workout:
This has to be one of my favorite smoothies. I’m not a beet fan but the way this smoothie is prepared…..I’m just saying, its delicious. Don’t take my word for it though. Go to your local grocery store and stock up because you are going to want some more of this refreshing and healthy snack. At a 192 Calories you are losing weight at the same time feeling good about your meal decisions.
1…..cup..Strawberries
1/2..cup..Raspberries
1/2..cup..Beets
1/4..cup..Dried Cranberries
Ice
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