I got to bed pretty late last night and knew I wouldn’t be able to start my day as early as I had scheduled. I broke my slumber around 11 am and headed to the gym for a leg workout. I wasn’t really feeling a gruelling 40 minute cardio session today since I am pretty short on time due to a few important things I have to do; so instead I incorporated some plyometrics into my leg workout. I was hoping to do all the workouts as a circuit as many times it would take to hit the 30 minute mark, but a lot of the equipment I wanted to use were at opposite ends of the gym, so I broke it up into super-duper-sets. Basically, instead of resting 30 seconds between my sets, I actively rested by doing explosive plyometric exercises. It went something like this:
Super-duper-set (repeat twice in a row)
Dumbbell Lunges 20 reps
Jogging Step Ups 60 seconds
Ball Leg Curls 20 reps
Jumping Jacks 60 seconds
Super-duper-set (repeat twice in a row)
Side Plank with Leg Abduction 15 reps
Seal Jumps 60 seconds
Adduction Machine 12 reps
Super-duper-set (repeat 3 times in a row)
Incline Leg Press 12 reps
Split Squats Jumps 45 seconds on 1 round
Jump Squats 45 seconds on 2 rounds
Superset
Smith Squats 12 X 3
Standing Bodyweight Calf Raise 20 X 3
After I finished this pseudo-curcuit, I didn’t feel like I got my heart rate as high as I had hoped, so I jumped onto the treadmill and completed 10 minutes of quickie HIIT.
I revved the machine up to 8 mph and did 30 seconds on and 30 seconds off, followed by a 3 minute cool down, which was about 2.5 K.
And I just whipped up an Apple Banana Pie Protein Shake:
1 cup Vanilla Almond Milk
1/2 Frozen Banana
1/2 Apple (with skin)
1 scoop Vanilla Whey Protein
1 teaspoon Glutamine
FUN FACT: eating apples WITH the skin can be beneficial to your muscle building and fat burning goals!!! Studies have been done on mice where two muscle building hormones in the body were increased. It also contains URSOLIC ACID which also increases hypertrophy (increase in muscle size) and diminishes atrophy (muscle loss). Oh and lastly, it has body fat decreasing capabilities, as well as decreasing your cholesterol and blood glucose.
So eat an apple a day to keep the fat away!
sweatpantsandeggplants 