Today we have a little workout to start your Thursday, along with a refreshing smoothie recipe that includes tasty fruit and a little greens for an added nutrition punch!
First things first, let’s get our workout on! This workout requires no weights but will leave you sweaty, increase your heart rate and give you an overall total body burn!
10 TO 1 BODYWEIGHT WORKOUT
Complete 10 reps of each exercise before moving onto the next exercise. Start back at the top and complete 9,8,7,6,5,4,3,2,1.
Mountain Climbers (1 rep = bringing Right and Left knee to chest)
Begin in a high plank, with weight supported by your hands and toes and your core engaged. Bring one knee towards your chest with toes just off the ground. Return to high plan position and quickly switch legs, bringing the opposite knee in towards your chest. Quickly switch legs back and forth.
Touchdowns
Stand with feet shoulder width apart, toes pointing forward and arms at your side. Jump into a squat position and touch the ground with your left hand before jumping back into the starting position. Jump into a squat position again, this time touching the ground with your right hand.
Shoulder Taps (1 rep = touching both shoulders)
Begin in high plan position with your wrists under your shoulders and feet hip-width apart (added challenge, bring your feet closer than hip-width). Touch your left shoulder with your right hand and return to high plan position. Touch your right shoulder with your left hand and return to high plank position.
Squat Jumps
Begin with feet shoulder width apart, arms hanging at your sides. Squat down until your knees are bent about 90 degrees and immediately swing your arms up overhead while simultaneously engaging your core and humping as high as you can. When you land, take care to gently bend your knees and lower your body into the squat position.
Speed Skaters
Begin in a small squat position and jump sideways to the right, landing on your right leg with your left leg behind you r body and behind your right ankle. Reverse directions and jump to the left with your right leg behind your body and behind your left ankle.
Push Ups
Begin in a plank position with hands under and slightly outside your shoulders. Bracing your core, lower your body until chest nearly touches the floor. Push up to return body to standing position.
Plank Jacks
Begin in a plank position, with your shoulders over your wrists, your core braced and your feet together. Jump your feet out wide and then back again while upper body remains in place.
Cricket Climbers (Cross-Body Mountain Climbers) (1 rep = bringing each knee to opposite shoulder)
Being in a high plank, with your weight supported by your hands and toes and your core engaged. Bring right knee in toward chest, across the body toward the left shoulder, with toes just off the ground. Return to high plank position and quickly switch leg, bring the left knee if toward your chest, across the body toward the right shoulder. Quickly switch legs back and forth.
Now that that’s out of the way, let’s nourish out bodies with a delicious green smoothie!
KALE SMOOTHIE WITH PINEAPPLE AND BANANA (MAKES 2 SERVINGS)
Ingredients:
- ½ cup coconut milk
- 2 cups stemmed and chopped kale or spinach
- 1½ cups chopped pineapple (about ¼ medium pineapple)
- 1 ripe banana, chopped
Directions:
- Combine the coconut milk, ½ cup water, the kale, pineapple, and banana in a blender and puree until smooth, about 1 minute, adding more water to reach the desired consistency.
Nutritional Information:
Per Serving: Calories 253 calories, Fat 13 g, Protein 5 g, Carbohydrate 36 g, Sugar 18 g, Fiber 5 g